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