Fitness
What are the two types of fitness?
Health-related and motor skill-related physical fitness.
Moderate-intensity aerobic physical activity:?
Moderate activities such as brisk walking, playing tennis, or raking the yard
FITT stands for what? Explain each component.
Frequency, Intensity, Time, and Type.
F- How often
I- How hard
T- How long
T- What activities
Difference between station and circuit training. What category is this under?
Station utilizes the same muscle group over and over by completing all sets before the next exercise. Circuit is completing one set before the next exercise. This is under Type.
What is the progressive principle? Give an example.
Workload must be increased gradually and periodically.
Ex: Increasing total mileage each week.
What are the 5 components of health-related fitness?
-Muscular strength
-Muscular endurance
-Cardiorespiratory endurance
-flexibility
-body composition
% of adults who met ACSM fitness guideline for both aerobic and muscle strength?
24.2%
6 components of motor skill related fitness?
-power
-agility
-coordination
-reaction time
-balance
-speed
What are resistance activities? What are the two types?
Exercises using resistance to improve strength and muscular endurance. There is station training and circuit training.
What is the overload principle? Give an example.
Training demand must be greater than normal requirements in order to stress the capacity of the tissue.
Ex:
What is the difference between muscular strength and muscular endurance?
Muscular strength is the ability of a muscle to exert force against resistance whereas endurance is the ability of a muscle to sustain a given level of force (combination of strength and cardioresp. endurance).
Adults should perform activities that maintain/increase muscular strength and endurance for a minimum of?
2 days per week.
How to find the target heart-rate zone?
Determine resting heart rate. Calculate maximum heart rate. Calculate heart rate reserve (subtract your restHR from maxHR). Find target HR zone (multiply HR reserve by .50 And add restHR. multiply HR reserve by 85 and add restHR).
What is long slow distance training?
Maintaining moderate intensity for long periods of time.
What is the reversibility principle? Give an example.
extended training interruptions results in (temporary) performance decline.“If you don’t use it, you lose it”
Ex: Marathon runner loses aerobic capacity during an injury.
What are the three different types of flexibility and how are they different?
Active and passive ROM. Active is generated by individual effort. It depends on joint structure and muscle strength. Passive uses the help of external forces and is greater than active ROM.
Recommended moderate intensity aerobic physical activity for 18-65 is?
Recommended vigorous physical activity is?
30 minutes, 5 days a week
minimum of 20 minutes for 3 days a week.
What are the three stretching types and when should they be used?
Static, dynamic, and proprioceptive nueromuscular facilitation . Dynamic should be part of the warmup and static immediately after workout. PNF should be used for flexibility.
What is fartlek training
Random periods of short, fast bouts at higher intensities (80-90 HR) combined with moderate intensity training (70 HR max).
What is the specificity principle? Give an example.
training responses/adaptations are related to the mode, frequency, & duration of exercise. Make the practiced skill as close to the end result.
Ex: A striker will practice long shooting drills.
Health-related physical fitness is a set of attributes that cannot be achieved that relate to the ability to perform physical activity.
T/F
False
It is a set of given or achievable attributes.
Vigorous-intensity aerobic physical activity:?
High intensity activities such as jogging, running, carrying groceries, etc.
Muscular endurance and strength training program differences?
Muscular strength: frequency is every other day, 48 hrs to rest. Intensity has a high resistance (75-80% of 1RM), lower reps (8-12).
Muscular endurance: frequency has no limits. Intensity must choose a resistance that allows 15-30 reps before fatigue (30-60% of 1RM)
HITT
alternating short periods of intense work periods with the recovery periods with recovery periods equal to or less than the work time itself.
-used to burn calorie and build muscle
What declines faster in the reversibility principle?
Muscular and cardiorespiratory endurance decline faster than strength and power.