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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
Q

an essential part of an exercise programme

A

rest

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26
Q

These can be both social and medical. These should be picked up in pre-exercise screening

A

drugs

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27
Q

an exercise that gradually builds in intensity at the beginning of a workout

A

warm up

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28
Q

it may include cardiovascular exercise with a gradual increase in intensity

A

typical warm up

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29
Q

other term for warm up

A

pulse raiser

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30
Q

it promotes joint movement and pre-exercise stretching (static, dynamic, or ballistic) may also be included

A

mobilisation exercise

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31
Q

warm up is prescribed to raise the body temperature to ?

A

39/40 degrees

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32
Q

TYPES OF WARM UP

A

passive warm up
general warm up
exercise specific warm up

33
Q

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

A

passive warm up

34
Q

increases body temperature by using general rhythmical body movements which use large muscle groups, examples of movements include jogging, cycling, and rowing

A

general warm up

35
Q

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

A

exercise specific warm up

36
Q

the purpose of this is to return the body to a pre-exercise state

A

cool down

37
Q

TYPES OF STRETCHING “For Warm Up”

A

static
dynamic
ballistic

38
Q

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

A

static

39
Q

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

A

dynamic

40
Q

These types of stretches involve rapid bouncing movements, which lengthen the muscle to beyond its normal range with the use of momentum

A

ballistic

41
Q

cool down stretches are generally static and are held for 15-30 seconds

A

static (maintenance)

42
Q

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

A

static (developmental)

43
Q

the condition of being physically fit for the performance of an athletic exercise or contest

A

training

44
Q

act or science of bringing one such a condition

A

training

45
Q

Training Principles

A

specificity
progression
overload
reversibility
tedium

46
Q

it means the special adaptation that is made to the type of demands being imposed

A

specificity

47
Q

this principle outlines the need for the program to be tailored to the client’s goals

A

specificity

48
Q

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.

A

progression

49
Q

it is essential when designing a program, this is the gradual increase of stress placed upon the body during exercise training

A

overload

50
Q

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

A

reversibility

51
Q

enjoyable form of trainings

A

tedium

52
Q

FITT principles

A

Frequency
Intensity
Time
Type

53
Q

the number of exercise sessions in a set period

A

frequency

54
Q

level of work performed during an activity session

A

intensity

55
Q

the duration of a given session

A

time

56
Q

the choice of activity

A

type

57
Q

meaning of D.O.M.S

A

Delayed Onset Muscle Soreness

58
Q

any activity that places an unaccustomed load on muscles may lead to a condition referred to as

A

delayed onset muscle soreness (DOMS)

59
Q

exercises that stretch or elongate muscles

A

eccentric contraction

60
Q

tend to cause more damage and soreness than exercises that shorten muscles

A

concentric

61
Q

R.I.C.E. therapy meaning

A

Rest
Ice
Compression
Elevation

62
Q

these are effective tools against DOMS

A

R.I.C.E therapy

63
Q

training methods

A
  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
Q

Exercising without rest intervals

A

continuous training

65
Q

two types of continuous training:

A

a. Slow but long-distance
b. High intensity

66
Q

Alternating between strenuous exercise & rest

A

interval training

67
Q

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

A

interval training

68
Q

fusion of cardio and resistance exercises

A

circuit training

69
Q

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)

A

circuit training

70
Q

the ability of the muscle to do maximum work within the shortest amount of time

A

muscle training

71
Q

the ability of the muscle to do moderate work over an extended period of time

A

muscle endurance

72
Q

it trains and develops the muscle for power

A

weight training

73
Q

employed to develop power and explosive responsiveness, uses the stretch-shorten cycle (SSC)

A

plyometrics

74
Q

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

A

high intensity interval training

75
Q

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

A

core training

76
Q

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.

A

yoga

77
Q

benefits of yoga

A
  • Relaxation
  • increased flexibility
  • Increased Respiration
  • Increased Circulation
  • Self-Awareness
78
Q

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.

A

tabata

79
Q

allows you to shed fat while maintaining current fitness levels and building more muscles

A

tabata

1st Year, Second Sem (11 decks)

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