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Fitness & Lifestyle > test Last deck > Flashcards

test Last deck Flashcards

1
Q

what is the most important component of fitness?

A

Cardiorespiratory Fitness

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2
Q

(also known as steady-state training) is doing continuous cardiovascular exercise for a prolonged duration (usually 30 minutes or more) at a moderate intensity

A

Endurance Training

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3
Q

adults ages 18 -64 years include at least __ minutes of moderate to vigorous-intensity aerobic physical activity per activity

A

150 minutes

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4
Q

This fitness reduces the risk of disease, body more efficient, and copes with the physical demands of your job and everyday life

A

Cardiorespiratory fitness

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5
Q

what is the key to cardiorespiratory fitness? EXAMPLE: swimming, running, cycling

A

aerobic exercise

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6
Q

formula for TARGET HEART RATE zone (THR)?

A

(220 - age) x intensity %
Example: (220 - 19 = 201) 201 x 0.6 = 120.6 bpm

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7
Q

formula for MAXIMAL HEART RATE (MHR)

A

220 - age

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8
Q

central cardiorespiratory fitness involves __ & __

A

cardiac & ventilation

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9
Q

Peripheral cardiorespiratory fitness includes all the __

A

Cellular adaptations

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10
Q

what are the two components of Cardiorespiratory?

A

Central and Peripheral cardiorespiratory

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11
Q

this defines: the zone that a person’s heart rate must reach during exercise to improve or maintain aerobic fitness

A

target Heart rate (THR)

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12
Q

This defines: your heart rate when your body is in motion during sustained exercise

A

Exercising heart rate

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13
Q

This defines: your heart rate when you are at maximal effort during an anaerobic activity

A

Maximal heart rate (MHR)

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14
Q

what does define: exercise that uses oxygen to produce the energy necessary for muscle movement by burning fats and carbohydrates; a term often used interchangeably with cardiorespiratory exercise

A

Aerobic exercise

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15
Q

What does define: exercise that does not use oxygen to produce energy, instead uses energy reserves within the muscle

A

Anaerobic exercise

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16
Q

Name three Energy Systems.

A

ATP-PC energy system
The anaerobic glycolytic system
The aerobic oxidative system

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17
Q

this energy system is High-intensity/short-duration

A

ATP-PC energy system

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18
Q

this energy system is Moderate intensity /moderate duration

A

The anaerobic glycolytic system

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19
Q

this energy system is Low-intensity/long duration

A

The aerobic oxidative system

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20
Q

this is defined: Known as VO2 max or MVO2a measure of cardiorespiratory fitness; estimated as the point at which oxygen uptake plateaus and does not increase with further increases in workload

A

maximum aerobic capacity

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21
Q

Canadian 24-hour movement guideline: 18 - 64 y/o should do cardiovascular activity for a minimum of __ minutes a week

A

150 minutes

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22
Q

you can decrease your resting HR as your heart and lungs become ___

A

Stronger

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23
Q

This defines: the physiological measure of the ratio of energy expenditure of a physical activity compared to rest

A

Metabolic Equivalent of a Task (MET)

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24
Q

Light intensity activities are defined as __ to __ METs

A

2.0 to 2.9

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25
Q

Moderate-intensity activities are define as __ to __ METs

A

3.0 to 5.9

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26
Q

Vigorous Intensity activities are defined as __ to __ METs

A

6.0

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27
Q

in a week, adults should achieve __ to __ MET minutes per week

A

500 to 1000

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28
Q

What Best time to check HR to determine the intensity of your workout?

A

During work out

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29
Q

Which term describes the greatest amount of oxygen used during intense exercise

A

Maximum aerobic capacity

30
Q

Physical Readiness Evaluation for Police (PREP) was designed to assess aerobic capacity

A

20-metre shuttle run

31
Q

what does HIIT stand for?

A

High-Intensity Interval training

32
Q

before getting out of bed in the morning or sitting quietly for at least five minutes during the day. You can check your __?

A

Resting heart rate

33
Q

When can Exercising Heart Rate be taken

A

during sustained exercise

34
Q
  • When preparing for the shuttle run on the treadmill, the starting stage is
A

8.5 KM/H

35
Q

what is the average bpm?

A

70

36
Q

This method determines the intensity of exercise used as an alternative to heart rate monitoring; if a person is breathless and cannot carry on a conversation while exercising, they are working too hard

A

Talk test

37
Q
  • Adults should at least __ minutes of moderate to vigorous-intensity aerobic physical activity per week
A

150 minutes

38
Q

World Health Organization say children and adolescents ages 5 -17 should be doing 60 min. of moderate-vigorous a day, but more than __% don’t achieve that level

A

80%

39
Q

From BFOR what is the most important component needed to restrain and move people for law enforcement?

A

Upper body

40
Q

Which Training: Improves: Sleep quality & Bone Mineral Density, Higher resting metabolic rate, Reduces diabetes, hypertension, obesity, cardiovascular disease, cancer, and back pain.

A

Resistance Training

41
Q

What training is this: any type of exercise that requires the muscles to move, or attempt to move, against an opposing force

A

Resistance train

42
Q

How much is recommended that adults 18- 65 years train resistance training all muscle groups __ times per week

A

2

43
Q

What is Strength, Power, and Endurance training also known as?

A

Resistance training

44
Q

How many hours after weight training to avoid overtraining

A

48

45
Q

What principle states: that to build muscle mass, the muscle must be subjected to a greater than normal load?

A

Overload

46
Q

What is a GROUP of consecutive repetitions of a resistance exercise called?

A

Sets

47
Q

what is one complete movement of an exercise?

A

Reps (Repetition)

48
Q

Which muscle has the ability to exert a force for a prolonged duration or contract over and over again is called

A

Muscular endurance

49
Q

What defines: Generating as much force as possible, as quickly as possible

A

Muscular Power

50
Q

What defines: the ability of a muscle to sustain a prolonged contraction or to contract over and over again

A

Endurance

51
Q

What does NOT put women at a disadvantage in entrance tests?

A

Hemoglobin levels

52
Q

Resistance training is important for which teams

A

Emergency response teams

53
Q

changes to the central nervous system by training a specific muscular movement, which allows for better activation and coordination of relevant muscles

A

Neuromuscular adaptation

54
Q

What defines: Known as Jumping training; a method of training that enhances an individual’s explosive reaction through rapid and powerful muscular contractions in stretch-shortening cycles; a combination of speed and strength is power

A

Plyometrics

55
Q

Which strength is this: the maximum amount of force exerted, regardless of body size or weight

A

Absolute strength

56
Q

Which strength is this: the maximum amount of force exerted, related to body size or weight

A

relative strength

57
Q

Muscular Strength, Muscular Endurance, and Muscular Power What basic of ___

A

Resistance training

58
Q

What is defined: a set completed with an initial load to failure and then immediately repeated with a decreased weight load

A

Drop Set

59
Q

what are the three types of Muscular strength?

A

Absolute strength

Relative strength

Functional strength

60
Q

What is defined: the amount of strength required for a specific job-related task or sport-related skill

A

Functional Strength

61
Q

What is defined: a program that adapts or develops exercises that allow individuals to perform daily activities, specific sports, or physically demanding jobs more easily and without injury

A

Functional training

62
Q

What is defined: as decreasing the amount of weight you are lifting as you progress through sets, or even within one set

A

heavy to light training

63
Q

What is defined: as increasing the amount of weight you are lifting as you progress through sets

A

Light to heavy training

64
Q

What is defined: the growth and increase in size of a muscle characterized by high training volume with moderate training intensity Lifting about 6-12 reps.

A

Muscular Hypertrophy

65
Q

Which Principle is this: refers to training and overloading the Skeletal and cardiac muscles that help the body to adapt to more and more stress

A

principle of Overload

66
Q

the general rule is to modify your workout every __ weeks

A

6

67
Q

this defines: a structure that your perform several exercises in succession, with little to no rest in between

A

Circuit training

68
Q

What defines: one to two hours before working out you drink lots of water and eat some healthy, easily digestible carbohydrates (e.g., whole grains, fruits, and vegetables).

A

Pre-Exercise

69
Q

What defines: Within one to two hours following a workout it is important to consume some carbohydrates and protein.

A

Post-exercise

70
Q

this defines: a system that combines the light to heavy and heavy to light approaches for weight training

A

pyramid training

71
Q

this defines: a system that involves performing two exercises in succession, without rest; often used to exercise opposing muscle groups, it results in increased strength and muscle mass of the targeted muscle group

A

Superset training

72
Q

this defines: an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time to achieve specific goals (e.g., training for a sport or a law enforcement BFOR

A

Periodization

Fitness & Lifestyle (10 decks)

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