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HOPE > MODULE 1-6 > Flashcards

MODULE 1-6 Flashcards

1
Q

Is the flexibility to interact in physical activities in an exceedingly long period of your time

Three-Minute Step test

A

Cardiorespiratory Endurance

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2
Q

Is the ratio of the muscle to fats in the body

Skin fold
Body Mass Index (BMI)

A

Body Composition

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3
Q

Measurement may be a technique to estimate what quantity fat is on the body

A

Skin fold

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4
Q

It involves employing a device called a CALIPHER to lightly pinch the skin and underlie fat in several places

A

Skin fold

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5
Q

This quick and easy method of estimating body fat requires a high level of skill to induce accurate results

A

Skin fold

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6
Q

May be a person’s weight in kilograms divided by the sq. of height in meters

A

BMI

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7
Q

A ____ BMI is an indicator of high body blubber

A

high

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8
Q

Is accustomed screen for weight classes that will cause health issues however it’s not diagnostic of the body blubber or health of a person

A

BMI

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9
Q

Is the power to maneuver the joints or series of joints through a large range of motions

Sit and Reach Test
Zipper Test

A

Flexibility

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10
Q

The commonest of all flexibility test. It measures the edibleness of the clients’ lower back and hamstrings

A

Sit and Reach Test

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11
Q

To test the upper arm and shoulder girdle flexibility intended to parallel the strength/endurance assessment of the region

The fingertips should touch together behind the back by reaching over the shoulder and under the elbow

A

Zipper Test

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12
Q

is your ability to hold a position for a long time

A

Muscular endurance

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13
Q

Is the power to use muscle or muscle groups repetitively against resistance for an extended period of your time without easily experiencing fatigue.

Push Up
Planks
Sit-ups
Squats

A

Muscular endurance

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14
Q

is additionally referred to as known as the press up test. It measures the upper body strength through the quantity of times the body pushed off the
ground properly.

A

Push Up

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15
Q

is an isometric strength training core exercise in an exceedingly prone lying position.

The elbows and therefore the arms lies on the ground ahead of the body and supports the weight.

A

Planks

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16
Q

will improve the endurance of your glutes, back, shoulders,
hamstrings, and abs.

A

Planks

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17
Q

is an example of compound strength-training exercises that focus on the ab groups, hip muscle and other stabilizing muscles within the chest, neck, lower back and legs.

A

Sit ups

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18
Q

may be a full strength-training body exercise that’s performed in a exceedingly crouching or sitting position, arms forward for balance, knees bent and heels near to or touching the buttocks or the rear of the thigh.

A

Squats

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19
Q

While endurance is all about how long a muscle can perform, ________
is how hard it can perform

A

muscular strength

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20
Q

is the power of the muscle or muscle groups to exert an excellent amount of
force with a one maximal effort.

Dips
Pull ups

A

muscular strength

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21
Q

(also called the chin-up test) is widely used as a measure of upper body strength. Participants must grasp an overhead bar and pull up the body so that the chin raises above the bar, then return to arms fully extended
position.

A

Pull-ups

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22
Q

With technological advances and conveniences, people’s lives
have in many ways become increasingly easier, as well as less active.

In addition, people have many personal reasons or explanations for being inactive.

A

Personal barriers

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23
Q

Examples of personal barriers

A

Lack of time
Social Influence
Lack of Energy
Lack of Motivation
Fear of Injury
Lack of Skill
Lack of Resource
Weather Condition
Family Involvement

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24
Q

This is sometimes the problem of a dancers especially when his or her study and training are at the same time. Time management should be the
prioritized.

A

Lack of time

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25
Q

It is the change in behavior that one person causes in another,
intentionally or unintentionally, as a result of the way the changed person perceives themselves in relationship to the influencer, other people and
society in general.

A

Social Influence

26
Q

Late nights can take a toll on your energy level. Diet and stress can
lead to a dancer to feel less energy during rehearsal or competitions.

A

Lack of Energy

27
Q

In every aspect of life, staying motivated is hard. Very few of us can remain on a high every hour of every day of the year. If you wish to be an active dancer, you must have a specific goal and be a motivator to others.

A

Lack of Motivation

28
Q

No pain, no gain is an exercise motto that promises greater value
rewards for the price of hard and even painful work. Under this conception competitive professionals, such as athletes and artists, are required to endure pain and stress to achieve professional excellence.

A

Fear of Injury

29
Q

Is the ability to do something correctly or well. As new in the activity, there is also a basic skill to learned. As long you can follow, in the end, you can do it well.

A

Lack of Skill

30
Q

may cause an increasing interest in dance performance. A certain weariness and fatigue from the constant stress of
resources will weaken the performance of even the most dedicated staff and
artists.

A

lack of resources

31
Q

The top three barriers to engaging in physical activity across the adult lifespan
are:

A

time, energy and motivation.

32
Q

Obvious factors include the accessibility of walking paths, cycling trails, and recreation
facilities. Factors such as traffic, availability of public transportation, crime, and
pollution may also have an effect.

A

Environmental barriers

33
Q

Proper hydration is essential for everyone, but dancers are especially prone to problems should adequate fluid intake be compromised. Dancers workout on a routine, sometimes with extremely strenuous routines.

A

Fluids

34
Q

also known as carbs or starches

A

Carbohydrates

35
Q

Carbohydrates, also known as carbs or starches, should comprise a majority of a dancers food intake, about

A

50% to 65%

36
Q

One of the great things about ____ is that they tend to stick with you for longer amounts of time than sugary snacks.

A

carbs

37
Q

_____ are found in starchy foods such as bagels, brown rice, cereals, breads, potatoes, and pastas.

A

Carbohydrates

38
Q

Examples of low saturated fats - foods that are quite essential to healthy eating

A

Avocados
Nuts
Fish
Some seafood

39
Q

maintaining a healthy level of fat of around _______ of the overall diet is crucial.

A

20% to 30%

40
Q

the maximum amount as 12% to fifteen of a dancer’s overall diet should comprises______ found in meat and poultry, beans, tofu, legumes, and certain sorts of fish.

A

lean proteins

41
Q

aid in repairing over-worked muscles helping to
recover from performances or workouts.

A

Vitamins & Minerals

42
Q

As a general rule, dancers should eat _____ servings of fruits and vegetables each day consisting of fresh, whole grains and breads, dairy products, and lean red meat.

A

five

43
Q

According to _________ Dance revolves around significant
technical, physical & aesthetic components.

A

Ashley Lucas (2015)

44
Q

is the most important meal of the day

A

Breakfast

45
Q

This meal will determine your energy level for the rest of the day.

A

Breakfast

46
Q

Consuming a larger breakfast that is _____ in complex carbohydrates, ____ in protein and ___ in fat will keep you feeling fuller longer and energized until your next meal.

An example breakfast would be scrambled eggs, whole-wheat toast, low-fat yogurt and an orange.

A

high - complex carbohydrates
moderate - protein
low - fat

47
Q

In order for us to see the results we want to achieve for our body, we have to set and create
programs that suits our needs.

A

Training sessions are tailored to specific requirements.

48
Q

A person’s capacity differs from one another. Initial workload should be based from one’s capacity and need. One must consider each one has a different level of workload capacity. Having a proper workload in the initial stage of the program prevents injury.

A

Training at the right workload

49
Q

Many don’t realize that resting is as important as doing the workout. Proper rest intervals help the muscle relax, grow and developed. Too much rest will not be beneficial to the muscle.

A

Rest period are timed

50
Q

What are the training principles

A

Progress overload
Specificity
Reversibility
Variety

51
Q

gradually increasing the exercise work load a persons undertake in order to see continuous improvements. Our body adopts quickly to the loads (principle of adaptation) through the workout routine we perform.

A

Progress overload

52
Q

Train specifically to the energy system and skill requirements needed by a person.

A

Specificity

53
Q

the loss of adaptation gained during training because of a prolonged break period.

A

Reversibility

54
Q

_____ for a longer period is the
reason reversibility happened.

A

Inactivity

55
Q

to prevents boredom and keep a person engaged and motivated.

is the key point to a
holistic approach to fitness.

A

Variety

56
Q

the zones at which a person needs to train if they want to see improvement and adaptation necessary to our energy system which means to train at a different percentage of maximum heart rate to see improvements.

A

Training threshold

57
Q

Training program for speed and power are considered as _______ like 50- meter sprint for speed.

A

anerobic routine

58
Q

Phase of Warm Up

A

General Warm-up
Specific Warm-up

59
Q

it helps to increase heart rate, increase respiration and prepare the muscle. Doing this, a person will be able to move faster and more powerfully.

A

General warm up

60
Q

persons perform a movement similar to those they have to use in the session. (movement adaptation, movement conditioning or movement memory).

A

Specific warm up

61
Q

Lowers areas of the body raised in the warm up

It should lower the heart rate, respiration and etc.

This prevent injury and to prepare the person to the next session.

It also prevents muscle soreness by removing the build-up of lactic acid accumulated during the training.

It delayed onset of muscle soreness

A

Cool Down

HOPE (1 decks)

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