Pe unit 3

Question 1

Benefits of weight training

Answer 1

Increased metabolism- fewer calories that can turn into fat

Increased bone density

Less chance of injury

More efficient- work and play

Strong Lean muscles look good, look good/feel good

Question 2

Three critical phases of a workout

Answer 2

Warm up
Work out
Cool down

Question 3

Circuit training

Answer 3

Series of exercises arranged in a particular order for specific fitness

Certain amount of time or repetitions at each “station”

Question 4

Interval training

Answer 4

High intensity exercises- short rest periods

Wind sprints, 50’s on the 25, circuit workout

Question 5

Cross training

Answer 5

Doing several activities to aid in the physical conditioning of an athlete interested in a focus sport

Question 6

Hypertrophy

Answer 6

Muscles grow in size and strength due to the exercise load put on them.

Forced to adapt and grow stronger and bigger

Question 7

Atrophy

Answer 7

Muscle cells shrink in size and strength due to disuse or injury

Question 8

Anabolic Steroids

Answer 8

Man made copy of testosterone
Illegal to use or posses

Effects- full body acne, roid rage, sexual side effects, enlarged heart and cancer

Question 9

Overload principle

Answer 9

Person does more then normal to force muscles to adapt and grow stronger

Question 10

Progression principle

Answer 10

Slightly harder or more intense exercise gradually over time.

Forces adaptation and strength gain

Question 11

Principle of Specificity

Answer 11

Doing specific exercises to build specific parts of fitness

Squats- Quads

Question 12

Isotonic

Answer 12

Muscle force that produces movement of a joint

Arm curls

Question 13

Isometric

Answer 13

Resistance of equal force or immovable force that produces no movement

Pushing against a brick wall

Question 14

Agonist

Answer 14

The primary muscle group of a movement

Question 15

Antagonistic muscle

Answer 15

Muscle group that works opposition to a main muscle group

Question 16

Flexion

Answer 16

When a contraction bends to a joint

To flex

Question 17

Extensions

Answer 17

When a muscle contraction straightens a joint

To extend

Question 18

Eccentric

Answer 18

Muscle fibers lengthen… extending motion of a joint

Question 19

Concentric

Answer 19

When muscle fibers shorten and and flexion occurs

Question 20

Repetition

Answer 20

When an exercise is done one time for a lift is done once

Question 21

Set

Answer 21

A group of specific repetitions

Question 22

Resistance

Answer 22

The force that works against a muscle

Question 23

Recovery

Answer 23

Length of time to allow muscles to rest and recover from a workout

24 hours

Lift every other day

Question 24

Strength training principles

Answer 24

3-4 times a week is plenty

Every other day strength trying to to avoid overuse injuries and allow muscle recovery

Question 25

Static stretching

Answer 25

Stretching to the point of slight discomfort

15-30 secs

Question 26

Ballistic stretching

Answer 26

Bobbing or bouncing stretches

Highly trained athletes with direct supervision

Question 27

Dynamic stretching

Answer 27

Movement stretches that limit the type of movement in an activity

Question 28

SMART

Answer 28

Specific 
Measurable
Attainable 
Realistic 
Timely

Question 29

FITT

Answer 29

Frequently
Intensity
Time
Type

Question 30

What must the activities be?

Answer 30

Activities you enjoy

Question 31

THRZ

Answer 31

220-Age

MHRx.65 high end
MHRx.85 low end