Third Exam Weeks 9 to 12 Flashcards
What are the five principles of exercise?
Specificity Overload Progressive overload Individuality Maintenance
In your own words, explain the principles of overload and progressive overload and explain their importance when exercising.
Different trainning parameters (FITT) which can be overloaded:
Frequency: Number of trainings per week
Density: Number of excercise or sets per training
Intensity: Weight lifted
Time: Of each training & Exercise
Tempo: Speed of your contractions
Rest Time: Between sets
The body’s adaptation to physical effort varies from person to person according to multiples factors like genetics, environmental influences, motivation, etc. This is an example of which one of the basic principle of exercising? Individuality Lifelong habits Maintenance Specificity
Individuality
Name 3 health components that can be overloaded:
Muscular endurance and strenght
Cardiovascular enurance
Flexibility
Write down 3 training parameters that can be progressively overloaded for a cardiovascular training and give a concrete example for each:
Frequency: 3 weeks instead of 2
Intensity: Go faster
Time: Increase from 15 to 20 minutes running
Write down 3 training parameters that can be progressively overloaded for a muscular strength training and give a concrete example for each:
Frequency: 3 times per week, instead of 2 times per week of going to gym.
Intensity: 40 repetitions instead of 30 repetitions
Time: Short rest time
Maintenance allows you to decrease some training parameters of your workouts, but not the most important one, which is the
INTENSITY
The body’s adaptations to physical activity varies from person to person and depends on:
Genetics, Nutrition, Environmental influences (all of them)
A concentric muscle contraction is when the muscle shortens in length
(TRUE)
An isometric muscle contraction is when the muscle lengthens.
(FALSE)
Write down 2 concrete examples of a concentric exercise:
The upward phase of a bicep curl
The upward phase of a bench press
Write down 2 concrete example of an eccentric exercise:
Leg extension
Arm extension
Write down 2 concrete examples of an isometric exercise:
Plank
Sqeezing a tennis ball in your hand.
Plyometric is a two-phase movement.
A quick ECCENTRIC contraction followed by an explosive CONCENTRIC contraction of the same muscle group.
Stretching exercises aim to gradually lengthen the muscle in order to increase flexibility. Write down 3 benefits of doing stretching exercises to increase your flexibility.
Improve your performance in physical activity
Decrease your risk of injuries
Enable your muscles to work most effectively
Cardiovascular endurance is
the body’s ability to perform an activity using all or most of the body’s large muscles at MODERATE TO RELATIVE HIGH levels of intensity for a SUSTAINED of time.
What is the minimum duration for optimal improvements for a work-out when the purpose is developing cardiovascular endurance?
25 TO 30 MINUTES
Which of these is a SMART goal?
Bruce wants to be able to run 10 km in 50 minutes within the next 3 months
The Karoven formula is useful for determining the Target Heart Rate for efficient cardiovascular training. Fill the blank to complete the Karoven formula:
220-age =Maximum Heart Rate
MHR - Resting Heart Rate=Heart Rate reserve
Heart Rate reserve*Training% + RHR
Frank is 30 years old. When he is at rest, his heart rate is 60. He wants to run at 80% (intensity) of his maximum heart rate when he is running with his Cross Country running team. What should his heart rate be when he is jogging?
220-30= 190
190-60=130
(130x80%) + 60=164
Target Heart Rate (THR) = 164
- Which training parameters is the key parameter for cardiovascular training? The one training parameter that the more you can increase without injury, the more you will improve and that you should not reduce when you are aiming for maintenance?
INTENSITY
22. Which test from the list below is considered a precise method of measuring cardiovascular endurance? The 12 minutes Cooper test VO2 Max Test 20 meters’ progressive shuttle run All of the above
VO2 Max Test
Write 2 positive effects of a cardiovascular training on the brain.
Immediate mental relaxation
Better concentration
- Write 3 positive effects of a cardiovascular training on the heart and/or lungs.
Better oxigenation
Decrease risk of lung cancer
Increase strength of heart
Write 3 positive effects of a cardiovascular training on the muscles and body metabolism.
Intermediate lowering of tension
Better oxygen usage
Slower production of lactic acid
- VO2 Max refers to the maximum amount of _______________ that your body can absorb, transport, and use during intense physical activity.
OXYGEN
- When you start to do physical activity, what parts of your body are by far the greatest source of body heat, producing about 70% of it? ______________________________
The MUSCLES
Write down 3 benefits of a good muscular health regarding the physiological functioning of your body (benefits that happen inside of your body)
Increased basal metabolic rate
Your body more resistant to diseases
Improved homeostasis
Write down 3 benefits of a good muscular health regarding the biomechanical functioning of your body (benefits associated to the actions that your body can execute)
Increased muscle strength
Improved posture
Improved balance
Write down the 3 types of muscular improvements
Musculr Endurance
Musculr hypertrophy
Muscular strength
What is 1 RM?
Repetition maximum=The haviest load you can lift once
To be effective, weight lifting needs to be done 5 time per week or more
False
An agonist muscle is the one that is contracting at the moment of exercise and the antagonist muscle is the one that is stretching/lengthening to let the antagonist muscle to contract.
False
The Valsalva Manoeuver is recommended when weight lifting.
False
Explain what is the periodization technique and how it benefits muscle improvements.
Periodically change your training to train different funcions of the muscle.
Optimize muscle gains, avoid the body to get use to train the same way.
Allow to avoid boredom, muscle fatigue and overtraining.
Allow to overcome a plateau.
Which type of muscular exercise is best for muscular strength gains?
Concentric , Eccentric, Isotonic = All of the above
Which type of muscular exercise is best for muscular hypertrophy gains?
Eccentric
Give 2 specific examples of situations/actions where you use muscular strength and 2 specific examples of situations/actions where you use muscular endurance.
Strength
Lifting a very heavy object from the floor
Punching as hard as you can
Endurance
Carrying the groceries
Climbing several flights of stairsOther than eating proteins, explain one other nutritional tip that will help you build an healthy muscle mass when exercising.
Eating carbs and healthy fats
For muscular hypertrophy gains, how many repetitions of an exercise is recommended and at which intensity (% of 1 RM)?
7-12 reps at 60-80% of 1RM
For muscular strength gains, how many repetitions of an exercise is recommended and at which intensity (% of 1 RM)?
1-6 reps at 80-100% of 1RM
For muscular endurance gains, how many repetitions of an exercise is recommended and at which intensity (% of 1 RM)?
13-25 reps at 40-60% of 1RM
- One pound of body fat is equal to how many Calories?
3500
Lean body mass refers to _________________ ,
Bone, Connective tissue and _______________.
Muscles
Organs altogether
- The basal metabolic rate is the most important source of Calories expenditure per day. What percentage of the Calories burned per day does it represent?
65-75%
- Not only total fat, but where is that fat distributed in your body also have an impact on your health. Which type of obesity is more dangerous, Apple-shape or Pear-shape? Explain briefly.
Apple shape is more dangerous than peer shape obesity. The fat is in the belly around organs. It has much greater risk of cardiovascular diseases and strokes.
- Since BMI is not very precise to measure/estimate fat percentage, name one other, more precise method of measuring fat percentage:
Computed tomography DXA Scan
What is the best method/strategy/type of activity to lose fat for inactive or out of shape individual? Why?
Method: Low intensity continuous aerobic activities
Explanation: Best method for beginners or out of shape individuals 45-60 min five times per week. Fat are mostly used for energy during low intensity activities. The body then directly burn more fat mass during the activity.
What is the best method/strategy/type of activity to lose fat for active individuals or athletes? Why?
Method: High intensity interval aerobic activities
Explanation: After high intensity activities metabolism is increased for 12 to 48 and the body burns more fat at rest during 12 to 48 hours
The metabolism (or Basal metabolic rate) is the energy that your body expends at rest. Write down 4 factors that can influence your metabolism.
Age
Genetics
Musculature/Body size/Muscle mass
Eating habbit
Which of the following percentage of body fat is not recommended for women?
11%
- Write down 3 benefits of developing a good flexibility.
Increase the efficiency of movement
Indirectly increase strenght because of the elastic property of muscles
Improve posture and appearance
Write down the three types of stretching.
Static stretching
Ballistic stretching
PNF
To execute a static stretching exercise correctly, it is important to feel pain in the stretched muscle and at least maintain this position for 10 to 15 seconds
False
Stretching directly after muscular exercise... Can accentuate hypertrophy Can create more muscle fibers tears Can lead to injuries None of the above All the above
All the above
- Stress is the response of your ______________________ to any given situation.
MIND AND BODY
Write down 4 beneficial physiological adaptation of the body under stress and specify how it benefit the body under the stressful condition: Physiological adaptation and how does it benefit the body under stressful condition?
Muscle Tense: To prepare for action
Pupils dilate: To improve vision
Breathing rate increase: More oxygen for action
Endorphins: release to numb the pain
- Emotional stress is when your brain is keeping your body in a constant state of alarm because the situation causing the stress has not been resolved. Two main factors lead to stress overload/emotional stress:
1) Too many STRESS OR ANXIETY on the long term.
2) Inadequate STRESS MANAGEMENT
Write down 5 symptoms/consequences that emotional stress can lead to:
Loss of concentration Tense muscles Frequent headaches Insomnia Hyperactivity
- The first stage of the stress response when the body prepares itself to cope with a stressor is
FIGHT OR FLIGHT.
When your brain is keeping your body in a constant state of alarm because the situation causing the stress has not been resolved you feel:
EMOTIONAL STRESS
The following sentence are guidelines to deal with stress and manage it effectively. Complete the sentences:
1) Find the REASON of your stress.
2) AVOID the unnecessary sources of stress.
3) DOWNPLAY the importance of stressful situations.
4) Look at things in a POSITIVE and perspective.
5) Use stress management methods regularly.
Write down 3 effective stress management methods discussed in class.
Abdominal breathing
Meditation
Physical activity
The physiological stress response can be different depending on whether the situation is pleasant or unpleasant, threatening or exciting?
True
BMI Indice de Masa Corporal
Peso/Altura*Altura
