Exercise Principals
What is the principle of specificity?
Your training must go from highly general—such as lifting weights and cardio— to very specific so it includes performing that exercise or skill.
Axial skeleton
skull, hyoid bone, vertebral column, and rib cage
period of preparation for physical activity characterized by gradual increases in
heart/respiratory rate, metabolism, and body temperature
Warm up
Calorie
heat energy required to raise the temperature of 1 gram of water by 1 degree Celsius; used to quantify the energy
conveyed through food – in the U.S. a kilocalorie (kcal) is synonymous with a calorie but is actually 1000x more energy
DR ABC
Danger
Response
Airway
Breathing
Commence (CPR)
What is progressive overload?
Continuing to change and increase weight or differentiating joint angles to allow the body to adapt and adjust to change.
uses synovial fluid to reduce frictional stresses and allow for
considerable movement between the associated articulating bones
Volume
Measure of work performed during an exercise bout, includes the intensity and either the
frequency or duration of movement
Carboydrates
primary fuel for physical activity and run the central nervous system (CNS), including the brain
Push down _________times at a rate of ___________ compressions / minute
30
100-120
What is overtraining?
Training at a level of intensity without adequate rest that creates a physical and a physiological response the decreases performance.
fibrous bands of connective tissue that support internal organs and hold bones
together at joints
Ligament
Duration of time in between exercise bouts; allows for energy system replenishment and
adaptations to occur. Inadequate recovery increases the risk for injury, illness, and overtraining; excess
recovery limits fitness improvements
Recovery Period
non-starch polysaccharide vital to digestive and overall health and comes in two major dietary forms
Fiber
Push down to a depth of ______
1-2 inches
What is a structural exercise?
An exercise the directly loads the spine.
What are the three types of muscles
Cardiac, Smooth, Skeletal
is defined as the process of initiating, directing, and grading purposeful voluntary movement
Motor Control
amino acids that cannot be produced within the body and must be consumed in the diet
Essential
What do you call for?
911 and AED machine
What is a plastic response?
A semi-permanent change to the body as a result of repeated exercise.
relationships help facilitate smooth force production; one muscle contracts while
the muscle on the opposite side of the joint relaxes (neural regulation)
Agonist-Antagonist
Who is your favorite teacher
Mudbone
________- fats are present in various processed and fast foods such as meats,
pastries, and chips
Trans
When do you stop CPR
1. Signs of life
2. EMS arrives
3. Too tired