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1st Year, Second Sem > pakening FITT > Flashcards

pakening FITT Flashcards

1
Q

it can be described as a condition that helps us look, feel and do our best; it is the foundation for health and well-being

A

fitness

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2
Q

planned, structured, repetitive movement of body designed to improve or maintain physical fitness

A

exercise

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3
Q

it describes many of the diseases and conditions associated with inactivity and poor fitness

A

hypokinetic

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4
Q

Hypokinetic Diseases include:

A

 Obesity
 High blood pressure
 High cholesterol
 Osteoporosis
 Osteoarthritis
 Lower back pain
 Type 2 diabetes mellitus

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5
Q

HEALTH BENEFITS OF EXERCISE (DOH, 2004)

A
  1. lower risk of developing type 2 diabetes
  2. reduce the risk of falling
  3. effective in the treatment of clinical depression and can be as successful as psychotherapy or medication
  4. reduction in overall risk of cancer
  5. major independent protective factor against coronary heart disease
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6
Q

key differences between aerobic and anaerobic exercise

A

exercise intensity and duration

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7
Q

These types of exercises are low to moderate in intensity using slow twitch muscle fibres

A

aerobic/cardiovascular

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8
Q

sample of aerobic exercise

A

cycling, swimming, and running

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9
Q

improves the efficiency of oxygen transfer between the heart and lungs

A

cardiovascular exercise

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10
Q

maximum capacity of an individual’s body to transport and use oxygen during exercise

A

VO2 max

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11
Q

Standard VO2 max tests include:

A

12 minute maximum run
bleep test
step test
walking test

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12
Q

a form of strength training at a moderate to high intensity using fast twitch muscle fibres to apply effort or force to overcome a specific load

A

resistance exercises

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13
Q

other way in which muscles can be worked during resistance training

A

isometric
concentric
eccentric

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14
Q

are movements in which contracting muscles stay the same length whilst applying a force (the plank)

A

isometric

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15
Q

causes muscles to shorten as they contract under tension to apply force (upward phase of a bicep curl)

A

concentric

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16
Q

are the opposite to concentric contractions, muscles lengthen under tension to apply a force (controlled lowering phase of a bicep curl)

A

eccentric

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17
Q

it is common in both children and adults, which is usually caused by muscular imbalance

A

poor posture

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18
Q

FACTORS AFFECTING FITNESS

A

diet
activity level/type
physical disabilities
illness & fatigue
drugs

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19
Q

When exercising, the body requires sufficient quantities of substances for energy, growth and repair

A

diet

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20
Q

The frequency, intensity, type and time of activities will be a large factor as to the physiological progressions to the human body

A

activity type/level

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21
Q

there are many disabilities that can cause physical impairment

A

physical disabilities

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22
Q

it can help correct/enhance body functioning with targeted exercises

A

exercise adaptation

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23
Q

is the position in which you hold your body in relation to gravity

A

posture

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24
Q

Illness will affect training directly. Depending on the illness, this can be both short and long term. Fatigue will hamper progress

A

illness & fatigue

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25
an essential part of an exercise programme
rest
26
These can be both social and medical. These should be picked up in pre-exercise screening
drugs
27
an exercise that gradually builds in intensity at the beginning of a workout
warm up
28
it may include cardiovascular exercise with a gradual increase in intensity
typical warm up
29
other term for warm up
pulse raiser
30
it promotes joint movement and pre-exercise stretching (static, dynamic, or ballistic) may also be included
mobilisation exercise
31
warm up is prescribed to raise the body temperature to ?
39/40 degrees
32
TYPES OF WARM UP
passive warm up general warm up exercise specific warm up
33
increases body temperature by some external means, for example a bath or massage, this however is not the most appropriate method to prepare muscles for exercise
passive warm up
34
increases body temperature by using general rhythmical body movements which use large muscle groups, examples of movements include jogging, cycling, and rowing
general warm up
35
increases body temperature whilst using specific muscle groups that are going to be used within the exercise following the warm up. For example in football a warm up would include drills and exercises (turns, jumps and lunges) which replicate the players movement patterns within a game
exercise specific warm up
36
the purpose of this is to return the body to a pre-exercise state
cool down
37
TYPES OF STRETCHING “For Warm Up"
static dynamic ballistic
38
This from of stretching is when the client holds the stretch to the end of the muscles movement. There is no movement during this type of stretch
static
39
These types of stretches are seen to be the best way of preparing for exercise. They are controlled movements that reflect the exercise about to be performed
dynamic
40
These types of stretches involve rapid bouncing movements, which lengthen the muscle to beyond its normal range with the use of momentum
ballistic
41
cool down stretches are generally static and are held for 15-30 seconds
static (maintenance)
42
these stretches are held for 15 second intervals and are repeated as required, these are used to develop the range of movement at a joint
static (developmental)
43
the condition of being physically fit for the performance of an athletic exercise or contest
training
44
act or science of bringing one such a condition
training
45
Training Principles
specificity progression overload reversibility tedium
46
it means the special adaptation that is made to the type of demands being imposed
specificity
47
this principle outlines the need for the program to be tailored to the client’s goals
specificity
48
take the athlete onto higher level of fitness. This is important, as the body will adapt to the stresses placed every progress you make. It will lead better results.
progression
49
it is essential when designing a program, this is the gradual increase of stress placed upon the body during exercise training
overload
50
Once the client has reached the intended goal they will enter the maintenance phase of training. This is when exercise is undertaken to maintain current fitness levels
reversibility
51
enjoyable form of trainings
tedium
52
FITT principles
Frequency Intensity Time Type
53
the number of exercise sessions in a set period
frequency
54
level of work performed during an activity session
intensity
55
the duration of a given session
time
56
the choice of activity
type
57
meaning of D.O.M.S
Delayed Onset Muscle Soreness
58
any activity that places an unaccustomed load on muscles may lead to a condition referred to as
delayed onset muscle soreness (DOMS)
59
exercises that stretch or elongate muscles
eccentric contraction
60
tend to cause more damage and soreness than exercises that shorten muscles
concentric
61
R.I.C.E. therapy meaning
Rest Ice Compression Elevation
62
these are effective tools against DOMS
R.I.C.E therapy
63
training methods
1. continuous training 2. interval training 3. circuit training 4. weight training 5. plyometrics 6. high intensity interval training 7. core training 8. yoga 9. tabata
64
Exercising without rest intervals
continuous training
65
two types of continuous training:
a. Slow but long-distance b. High intensity
66
Alternating between strenuous exercise & rest
interval training
67
permits the athlete to train at intensities close to VO2max for a greater amount of time than would be possible in a single exercise season at a continuous high intensity
interval training
68
fusion of cardio and resistance exercises
circuit training
69
is basically a big cardio session with resistance exercises thrown in. or it is resistance session, but where you would normally rest between your sets, you will be stimulating your cardiovascular system (doing some form of cardio exercise for a short time)
circuit training
70
the ability of the muscle to do maximum work within the shortest amount of time
muscle training
71
the ability of the muscle to do moderate work over an extended period of time
muscle endurance
72
it trains and develops the muscle for power
weight training
73
employed to develop power and explosive responsiveness, uses the stretch-shorten cycle (SSC)
plyometrics
74
is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity
high intensity interval training
75
focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, so achieving a balance between them is vital
core training
76
beyond the scope of this manual. The following information is intended to inform the prospective trainer of the special requirements of this type of client.
yoga
77
benefits of yoga
- Relaxation - increased flexibility - Increased Respiration - Increased Circulation - Self-Awareness
78
designed to afford the body an efficient workout with maximum benefits in a short amount of time, this training method uses high-intensity interval training to provide a full workout, building strength and improving cardio conditions.
tabata
79
allows you to shed fat while maintaining current fitness levels and building more muscles
tabata

1st Year, Second Sem (11 decks)

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