Quiz 1 Flashcards
What are the five components of fitness?
cardiovascular endurance, flexibility, muscular strength, muscular endurance, and body composition
What is cardio vascular endurance?
The ability of the body to deliver and use oxygen to perform physical activities using large muscle groups continuously for long periods of time.
What is flexibility?
Range of motion at a joint
What is muscular strength?
The ability to contract maximally over a short period of time.
What is muscular endurance?
The ability of muscles to contract repetitively or over a long period of time.
What is body composition?
Ration of lean muscle to body fat.
What is the FITT formula?
It is the prescription for exercise and is different for each component of fitness?
What does FITT stand for?
Frequency, Intensity, Time, Type
What are the four principles of fitness training?
Reversibility, Progressive Overload, Individual Differences, Specificity of Training
What is reversibility?
If you stop training, you will lose the benefits you have gained.
What is progressive overload?
It is your body’s ability to adapt to the demands you place on it. The intensity, duration and frequency of exercise should be increased slowly to allow your body to adapt. (You are guaranteed to improve over time.)
What is individual differences?
it means that for equal training, different people will get different results.
What is specificity of training?
It means that your body will adapt to the specific demand that you place on it (If you train to run a marathon it doesn’t mean you’ll be good at playing soccer)
What are the parts of a workout?
Warm up, workout, cool down.
How do you calculate the intensity of CVE (cardiovascular endurance)
With the target heart rate or the Borg scale (how tired you are)
How do you calculate target heart rate?
(220-age)x(% intensity) 80%=0.8, 60%=0.6
What should be the frequency of CVE?
More than 2x/week (Non-consecutive days)
How long should you do CVE?
Minimum 60min/week, +30min/session
What type of activities should you do for CVE?
Walking, dancing, swimming, running, etc.
What is the frequency you should do muscular strength training?
More than 2x/week with 2-3 days between sessions
At what intensity should you do muscular strength training?
heavy weights, 1-6 repetitions, 2-3+ sets. 10-12 exercises targeting all major muscle groups with 3min rest period between sets
What is the time that you should do muscular strength training?
minimum 60min/week, 20min/session
What are types of muscular strength exercises?
resistance training (using heavy weights/equipment available)
At what frequency should you do muscular endurance training
more than 2x per week, non-consecutive days
At what intensity should you do muscular endurance training?
light weight, 12-15 repetitions, 1-3 sets, 10-12 exercises targeting all muscle groups with a rest period of 60 seconds between sets
During what amount of time should you do muscular endurance training?
minimum 60min per week in 20 minute sessions
What are types of muscular endurance activities?
resistance training (using light weights, or body weights, no equipment required)
At what frequency should you do flexibility training?
more than 2x per week, non-consecutive days
At what intensity should you do flexibility training?
when you have mild-discomfort in the muscle group but not pain, 10-12 stretches targeting all major muscle groups holding the stretch for at least 30 seconds
During what amount of time should you do flexibility training?
minimum 60min/week in 20 minute sessions
what are some types of flexibility exercises?
yoga, tai chi, dance stretch class, pilates
What are the eight dimensions of wellness?
intellectual, occupational, physical, social, emotional, spiritual, environmental, and multicultural.
What is an activity you can do to improve you intellectual wellness?
learning a new skill, reading a book
What is an activity you can do to improve your occupational wellness?
creating a vision for your career goals, talking to a professor about career options
What is an activity you can do to improve your environmental wellness?
Picking up trash, being aware of the earths resources
What is an activity you can do to improve your multicultural wellness
taking the initiative to learn about the culture of your peers
What is an activity you can do to improve your physical wellness?
exercising, getting adequate rest, controlling your meal portions
What is an activity you can do to improve your social wellness?
intentionally seeking out others to get acquainted, getting involved in a social event
What is an activity you can do to improve your emotional wellness
practising stress management techniques, meditation, seeking help when feeling sad or overwhelmed
What is an activity you can do to improve your spiritual wellness
exploring your spiritual side, worshipping
What is stress?
when there is a stimulus (stressor) in our lives that we perceive as a threat that has a biological response on individual
What are the types of stress signs
physical signs, behavioural signs, mental signs and emotional signs
What are symptoms of physical signs of stress?
increased heart rate, pimples, frequent colds or flu
What are the symptoms of behavioural signs of stress?
yelling, swearing, aggression, nervousness
What are the symptoms of mental and emotional signs of stress?
confusion, loss of sense of humour, anxiety, short temper, frustration, worry, fear, sadness
What are some stress management stratagies?
Laughing, avoiding alcohol, exercising, organising, making changes to your surroundings, time management
