P.E Flashcards
a form of high-intensity physical training in which very short periods of extremely demanding activity are alternated with shorter periods of rest, typically over four minutes.
Tabata
A standard tabata workout consist of: (3)
Warm up: 5-10 minutes of light cardio
Intervals : 20 seconds of maximum effort exercise repeated for 8 cycles
Cool down : 5-10 minutes of stretching
Benefits of tabata training (5)
Time efficiency
Improved aerobic and anaerobic capacity
Increased metabolic rate
Cardiovascular health
Muscle endurance
Considerations and precautions of tabata why it is not suitable for everyone: (3)
Fitness level
Medical conditions
Proper form
Referred as the “JUMP TRAINING”.
The word plyometrics has roots in the greek work “___” which means increase or augment.
Pilo means ___
Metric means ___
Plyometrics
Pleythyein
More
To measure
Who is the person who first use the term plyometrics?
Fred Wilt
Mechanism and physiology of Plyometrics (3)
Eccentric phase
Amortization phase
Concentric phase
PLYOMETRICS
The muscle lengthens under tension (bending knees before a jump)
Eccentric phase
PLYOMETRICS
A brief period of transition between the eccentric and concentric phases, where the muscles in a static state
Amortization phase
PLYOMETRICS
The muscle shorten as it exerts force ( jumping off the ground)
Concentric phase
BENEFITS OF PLYOMETRICS (5)
Enhanced muscle power
Improved neuromuscular coordination
Increased bone density
Enhanced athletic performance
Caloric burn and weight loss
Examples of Plyometrics exercise (10)
Box jumps
Depth jumps
Tuck jumps
Clap push-ups
Medicine ball throws
Lateral bounds
Split squat jumps
Burpees
Plyometric lunges
Training guidelines and consideration of PLYOMETRICS (5)
Warm-up
Progressive overload
Recovery
Proper technique
Individual fitness level
Also known as the ______ test or the 20 meters shuttle run test, widely used assessment tool that measure an individual’s aerobic capacity and endurance
Beep test
Multi-stage fitness test
Beep test is developed by?
Luc Léger
Structure and procedure of the beep test (3)
Set up
Execution
Scoring
Benefits of beep test ( 4)
Measurement of aerobic capacity
Simplicity and cost-effectiveness
Motivational tool
Comparative data
Applications of the beep test (4)
Athlete training
Military and law enforcement
School and universities
Research
Preparation and training for the beep test( 4)
Aerobic conditioning
Interval training
Pacing practice
Mental preparation
The word yoga comes from the Sanskrit root “yuj” which means ___ or to __
To yoke
Unite
Benefits of yoga (6)
Improve flexibility and strength
Enhances cardiovascular health
Alleviate chronic pains
Reduce stress, anxiety and depression
Enhances cognitive function and focus
Promote relaxation and better sleep
Types of yoga (6)
Hatha yoga
Vinyasa yoga
Ashtanga yoga
Iyengar yoga
Bikram yoga
Kundalini yoga
Also known as resistance training or strength training, involves using resistance to induce muscular contractions which builds the strength, anaerobic endurance and size of skeletal muscle
Weight training
Benefits of weight training (5)
Increased muscle strength and size
Enhanced bone density
Improved metabolic rate
Better joint health
Enhanced mental health
Types of weight training (4)
Body building
Power lifting
Olympic weightlifting
Strength training for general fitness
Fundamental principles of weight training (4)
Progressive overload
Specificity
Recovery
Variation
Safety and injury prevention of weight training (4)
Proper technique
Warm-up and cool-down
Gradual progression
Listen to your body
Who coined tabata workout?
Izumi tabata
HISTORY AND DEVELOPMENT OF WEIGHT TRAINING
____ traced back to ancient civilizations such as Egypt, greece and rome where lifting stones and other heavy object was part of physical culture
____ the modern era of weight training began in the 19th century with the advent of dumbbell and barbells.
____ the rise of body building and the fitness industry
Ancient root
19th century
20th century and beyond
