Principles of Exercise Flashcards
It has three Primary Training Goals
Muscular Training/Resistance Training
It’s an important element in starting an exercise plan
Goal Setting
This can reduce the risk of post-exercise hypotension and dysrhythmias
Cool-down
This phase targets your fitness goal
Work-out or Conditioning Period
This element of work-out allows the body to adjust to the demands of exercise
Warm-up
This is sometimes called “Functional Fitness Training”
Neuromotor Exercise
This type of stretching involves jerking
Ballistic Stretching
A stretch that requires the use of continuous movement patterns
Dynamic Stretching
It is applied by an external force to increase the intensity
Passive
It is applied by the individual for greater intensity
Active
What are the two types of Static Stretches
Active and Passive
This type of flexibility exercise is executed by extending the targeted muscle group
Static Stretching
This exercise increases the elasticity of muscles and tendons surrounding a joint
Flexibility Exercise
This exercise is designed to improve muscular fitness
Resistance Exercise/Wightlifting Exercise
This exercise found to exert potential benefit to the Cardiovascular system
Aerobic and Anaerobic Exercise
It is an intense physical activity of very short duration fueled by the energy sources
Anaerobic Exercise
What are the 4 kinds of exercises
Aerobic, Anaerobic, Resistance/Weightlifting, Flexibility, Neuromotor
ATP stands for
Adenosine Triphosphate
Uses large muscle groups
Exercise/Physical activity
This refers to an increase in muscle size or mass
Hypertrophy
This refers to wanting more stamina and the feels of less winded after a workout or physical activity
Muscular Endurance
This refers to wanting to be stronger of lift heavier weights/objects
Muscular Strength
What are the goal of cardiovascular training?
Development and maintenance
does runner may not be able to achieve the same level of endurance as a cyclist? True or False
True
It provides various benefits which includes reduced muscle tension and increased relaxation etc.
Flexibility Training
It is defined as the ability to maintain a position for a given period of time without moving
Balance
How often you work
frequency
How hard you work
Intensity
How long you work
Time or duration
The specific ______ of physical activity or exercise you choose
Type or mode
SAID principles stands for
Specific adaptions to imposed demands
A certain exercise/ training trains a specific body part or group of muscles. (e.g. bicep curl- biceps, leg press- leg muscles, plank-abdominal muscles)
Principle of Specificity
Session of curl-ups will not yield improvements on arm muscles. True or False?
True
The __________ states that stress placed on the body must be greater than normal during a specific work-out..
Overload Principle
The __________ states that overloads should be increased gradually.
Principle of Progression
Should a continuous unbroken increase in load should be avoided? True or False
True
Progression occurs in a series of incremental steps what do you call this?
Step loading
Each step should be small, controlled and flexible. True or False
True
A continuous inbroken increase is training should not be avoided. True or False
False, it should be avoided
This principle states that attained fitness levels can decline due to physical inactivity. Hence, one has to maintain a program to sustain the desired fitness level.
Principle of Reversibility
The __________ states that the body requires recovery periods between exercise training sessions to adopt the exercise stress.
Principle of Recuperation
This stage lasts 4 weeks, but it can be as short as 2 weeks or as long as 6 weeks.
Initial Conditioning Phase
This phase can range from 12 to 40 weeks and your program will progress more rapidly
Improvement Phase
Duration and Frequency increased first. True or False
True
What is the Initial Conditioning of a beginner?
70% of HR max
What is the Initial Conditioning of an Advanced?
75% of HR max
A certain exercise/ training trains a specific body part or group of muscles.
Specificity
Increase the FITT in order to see improvements towards your fitness.
Overload
the change in physiological function that occurs in response to training/exercise.
Adaption
Vary the type of exercise in order to avoid losing your motivation.
Variety
For an exercise to be effective, you must participate regularly.
Regularity
A process of dividing the annual training plan into a series of manageable phases.
Periodization
HRR stands for?
Heart Rate Reserve
HRmax stands for?
Maximum Heart Rate
