Prelim Flashcards

1
Q

It outline the criteria that guide all training.

A

exercise principles

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2
Q

Everyone is different and responds differently to training.

A

Individuality

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3
Q

Factors on individuality

A

genetic ability
predominance of muscle fiber type
chronological or athletic age
mental state

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4
Q

Improving your ability in a sport is very specific.

A

specificity

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5
Q

If you want to be a great pitcher, _______ ______ will help your overall conditioning but won’t develop your skills at throwing or the power and muscular endurance required to throw a fastball fifty times in a game.

A

running laps

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6
Q

Swimming will help improve your _______ _______ but won’t develop tissue resiliency and muscular endurance for your running legs.

A

aerobic endurance

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7
Q

To reach the roof of your ability, you must climb the first flight of stairs before you can exit the 20th floor and stare out over the landscape.

A

progression

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8
Q

To increase strength and endurance, you need to add new resistance or time/intensity to your efforts.

A

overload

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9
Q

Over time the body becomes accustomed to exercising at a given level.

A

adaptation

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10
Q

The body cannot repair itself without rest and time to recover.

A

recovery

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11
Q

If you discontinue application of a particular exercise like running five miles or bench pressing 150 pounds 10 times, you will lose the ability to successfully complete that exercise.

A

reversibility

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12
Q

Skipping your Monday swim means your swimming skills and muscles won’t be honed or stressed that day.

A

specificity

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13
Q

Missing a week due to a vacation sets you back more than one week.

A

adaptation and reversibility

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14
Q

Skipping your long ride on weekend A means you can’t or shouldn’t go as far as originally planned on weekend B.

A

progression and overload

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15
Q

It is how often a person performs the targeted health-related physical activity.

A

Frequency

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16
Q

For each component of health-related fitness, a safe frequency is _______ __ _____ times a week.

A

three to five

17
Q

It is how hard a person exercises during a physical activity period. Intensity can be measured in different ways, depending on the related health-related component.

A

Intensity

18
Q

It is the length of the physical activity.

A

Time

19
Q

It refers to the specific physical activity chosen to improve a component of health-related fitness.

A

type or specificity

20
Q

The purpose is to stretch the muscles of the body, thus avoiding possible muscle injury. It also heats up the body, giving a slight increase in the heart rate (pulse) in preparation for the vigorous working phase.

A

warm-up

21
Q

Elevates the heart rate and achieves aerobic fitness activities, which maybe included in this phase are walking, jogging, running, swimming, bicycling and aerobic dancing. These phases should follow the principles of training with regards to frequency, intensity, and time. Reaching the target heart rate and maintaining the intensity of workout in the specific time are important guidelines for this phase.

A

workout/exercise proper

22
Q

It should be accomplished by walking for a few minutes and followed by a stretching exercise to undo the tightening of muscle groups that occurs from strenuous activity.

A

cool down

23
Q

Exercise sessions should always be preceded by a _______ warm-up and followed by a ________ cool-down.

A

5-minute

24
Q

The warm-up should consist of …

A

general calisthenics
stretching exercises
lower intensity level exercises than the target zone

25
Q

It entails decreasing the intensity of the exercise gradually.

A

cool down

26
Q

Injury to the _________ is the most common reported problem, therefore, precaution should be observed.

A

musculoskeletal system

27
Q

It is critical that we haveactivitiesthat raise our heartbeat for __________ daily so that we maintain good cardiovascular health.

A

30 minutes

28
Q

… is any type of cardiovascular conditioning. You probably know it as “cardio.”

A

Aerobic exercise

29
Q

Aerobic exercise means “_______.” Your breathing and heart rate will increase during aerobic activities.

A

with oxygen

30
Q

Aerobic exercise helps keep your _____, ______, and ________ healthy.

A

heart
lungs
circulatory system

31
Q

Lower impact aerobic exercise includes:

A

Swimming
Cycling
Using an elliptical trainer
Walking
Rowing
Using an upper body ergometer

32
Q

Higher impact aerobic exercise includes:

A

Running
Jumping rope
Performing high impact routines or step aerobics

33
Q

… also known as ANAEROBIC EXERCISE, is exercise that is short in duration and does not require oxygen to be accomplished.

A

Non-aerobic exercise

34
Q

Non-aerobic exercise is typically less than __ seconds in duration.

A

60

35
Q

Examples of anaerobic exercises

A

weightlifting
jumping or jumping rope
sprinting
high-intensity interval training (HIIT)
biking
plyometrics