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pe > prelims > Flashcards

prelims Flashcards

1
Q

_______ refers to physical activity or performing some physical work on
a repetitive basis to relax your body and take away out all the mental stress.

A

Exercise

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2
Q

The ________ outline the criteria that guide all training

A

exercise principles

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3
Q

Principles of Exercise

A

Individuality
Specificity
Progression
Overload
Adaptation
Recovery
Reversibility

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4
Q

Everyone is different and responds differently to training. Some people can handle higher
volumes of training while others may respond better to higher intensities.

A

Individuality

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5
Q

Under the individuality principle, combination factors like _____, _______, _______, _____ or _______, and _______ are the basis of individuality.

A

genetic ability, predominance of muscle fiber types, other factors in your life, chronological or athletic age, and mental state.

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6
Q

Improving your ability in a sport is very specific. If you want to be a great pitcher, running laps 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. Swimming will help
improve your aerobic endurance but won’t develop tissue resiliency and muscular endurance for your running legs.

A

Specificity

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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. You can view this from both a technical skills standpoint as well as from an effort/distance standpoint. To swim the 500 freestyle, you need to be able to maintain your body position and breathing pattern well enough to complete the distance. To swim the 500 freestyle, you also need to build your muscular endurance well enough to repeat the necessary motions enough times to finish.

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. This principle works in concert with progression. To run a 10-kilometer race, athletes need to build up distance over repeated sessions in a reasonable manner in order to improve muscle adaptation as well as improve soft tissue strength/resiliency. Any demanding exercise attempted too soon risks injury. The same principle holds true for strength and power exercises.

A

Overload

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9
Q

Over time the body becomes accustomed to exercising at a given level. This _____ results in improved efficiency, less effort, and less muscle breakdown at that level. That is why the first time you ran two miles you were sore after, but now it is just a warm-up for your main workout. Therefore, you need to change the stimulus via higher intensity or longer duration in order to continue improvements. The same holds true for adapting to lesser amounts of exercise.

A

adaptation

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10
Q

The body cannot repair itself without rest and time to recover. Both short periods like hours
between multiple sessions in a day and longer periods like days or weeks to recover from a long season are necessary to ensure your body does not suffer from exhaustion or overuse injuries. Motivated athletes often neglect this. At the basic level, the more you train the more sleep your body needs, despite the adaptations you have made to said training.

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. Your muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of loss substantially by conducting a maintenance/reduced program of training during periods where life gets in the
way and is why just about all sports coaches ask their athletes to stay active in the offseason.

A

Reversibility

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12
Q

The _________ describes how to safely apply the principles of overload and
progression.

A

FITT Principle

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13
Q

FITT Principles

A

Frequency, Intensity, Time, Type (Specificity)

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14
Q

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

A

Frequency

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15
Q

For each component of health-related fitness, a safe frequency is ____________.

A

three to five times a week

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16
Q

is how hard a person exercises during a physical activity period.

A

Intensity

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17
Q

can be measured in different ways, depending on the related health-related component.

A

Intensity

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18
Q

is the length of the physical activity (how long)

A

Time

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19
Q

_____ varies depending on the health-related fitness component targeted. . For example, flexibility or stretching may take 10-30 seconds for each stretch, while the minimum time for performing aerobic activity is 20 minutes of continuous activity.

A

Time

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20
Q

refers to the specific physical activity chosen to improve a component of health-related fitness (what kind)

A

Type or Specificity

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21
Q

Parts of Exercises (Phases)

A

Warm-Up
Exercise Proper/Workout
Cool Down

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22
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

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23
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

Exercise Proper/Workout

24
Q

______ 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

25
Q

Exercise sessions always should be preceded by a _______ and followed by a ________.

A

5-minute warm-up , 5-minute cool-down

26
Q

The ________ should consist of
general calisthenics, stretching
exercises, or exercising at a
lower intensity level than the
target zone.

A

warm-up

27
Q

______ prepares the body for exercise, enhances exercise performance, and
decreases the chances of injury.

A

Warm-up

28
Q

______ helps the body’s physiology gradually
progress from rest to exercise.

A

Warm-up

29
Q

_________ needs to be redirected to active muscles and this takes time.

A

Circulation of blood

30
Q

The ______ most specially needs time to adapt to the increased demands of exercise.

A

heart

31
Q

_______ also helps spread synovial fluid through the joints to help protect the articular spaces and, therefore, prevent injury.

A

Warm-up

32
Q

The ________ entails decreasing the
intensity of the exercise gradually. The body needs to slow down gradually to its resting level following the challenge of exercise. Stopping abruptly causes blood to pool in the exercised body parts, diminishing the return of blood to the heart. Less blood return can cause dizziness and fainting or even caused cardiac abnormalities.

A

cool-down

33
Q

__________ is the most common reported problem, therefore, precaution should be observed.

A

Injury to the musculoskeletal system

34
Q

For individuals with the following risk factors,
it is best to seek medical evaluation for better planning and monitoring of activities:

A

high blood pressure, high blood cholesterol, family history of heart disease, diabetes mellitus, and obesity

35
Q

The ____________ also recommended specific implementing guidelines or simple rules in adopting the physical activity prescriptions.

A

Philippine National Guidelines on Physical Activity (2010)

36
Q

As a general precaution, all individuals who would want to engage in more vigorous
physical activity should get clearance from a _________.

A

physician

37
Q

Before engaging in any physical activity, a _________ should be performed on the participation.

A

pre-participation evaluation

38
Q

Examples of pre-participation evaluation that may be used are the:

A

Physical Activity Readiness Questionnaire , American College of Sport Medicine’s Pre-Exercise Health Assessment.

39
Q

If classified as _________, start slow within comfortable effort levels. Progress
slowly and according to improved work capacity. Do not over-exert.

A

apparently healthy

40
Q

Participants are encouraged to keep a _________ for better monitoring and tracking.

A

Daily Physical Activity Record

41
Q

Ensure proper hydration by encouraging drinking _________ (water, fresh fruit juices, sports drinks) every ________ during the activity.

A

¼ liter or a cup of fluid , 15 to 20 minutes

42
Q

The importance of the ___________ is that it serves as a guide for us to follow in exercising. It provides us with sample activities and how often we should do them.

A

Filipino pyramid activity guide

43
Q

It is critical that we have activities that raise our heartbeat for ______ daily so that we
maintain good cardiovascular health.

A

30 minutes

44
Q

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

A

Aerobic Exercise

45
Q

Aerobic exercise means “_______.”

A

with oxygen

46
Q

_______ helps keep your heart, lungs, and circulatory system healthy.

A

Aerobic exercise

47
Q

Some examples of aerobic exercise

A
  • Swimming.
  • Cycling.
  • Using an elliptical trainer.
  • Walking.
  • Rowing.
  • Using an upper body ergometer
48
Q

a piece of equipment that provides a cardiovascular workout that targets the upper body only

A

ergometer

49
Q

Higher impact aerobic exercise includes:

A
  • Running.
  • Jumping rope.
  • Performing high impact routines or step
    aerobics.
50
Q

Benefits of Aerobic Exercise

A
  1. Improves cardiovascular conditioning.
  2. Decreases risk of heart disease.
  3. Lowers blood pressure.
  4. Increases HDL or “good” cholesterol.
  5. Helps to better control blood sugar.
  6. Assists in weight management and/or weight loss.
  7. Improves lung function.
  8. Decreases resting heart rate.
51
Q

_________ also known as _______, is exercise that is short in duration and does not require oxygen to be accomplished.

A

Non-Aerobic Exercise , Anaerobic Exercise

52
Q

Examples of non-aerobic
exercise include:

A

weightlifting, running 100 meters, or climbing a flight of stairs

53
Q

Non-aerobic exercise is typically less than ________ in duration, as opposed to aerobic exercise which is __________ in duration like jogging 5 miles or going for a hike.

A

60 seconds , 60 seconds or longer

54
Q

WHAT ARE SOME EXAMPLES OF ANAEROBIC EXERCISE?

A
  • weightlifting
  • jumping or jumping rope
  • sprinting
  • high-intensity interval training (HIIT)
  • biking
  • plyometrics
55
Q

BENEFITS OF ANAEROBIC EXERCISE

A
  • Increases bone strength and density
  • Increases power
  • Boosts metabolism
  • Increases lactic threshold
  • Fights depression
  • Reduces risk of disease
  • Protects joints
  • Boosts energy

pe (3 decks)

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