Chapter 3 [part i] – Flashcards
Unlock all answers in this set
Unlock answersquestion
Increasing the weight on a machine after becoming stronger employs the principle of
answer
overload
question
Most of the time, back pain is the result of problems with
answer
muscles/tendons
question
Exercise is considered vigorous when its intensity exceeds 60% of an individual's maximum oxygen uptake
answer
true
question
The general recommendation for fitness is to take
answer
10,000 steps a day
question
Cycling
answer
is an aerobic mode of exercise.
question
Overload
answer
to place demands on the body systematically and progressively over time to cause physiologic adaptation is call
question
When performing dynamic exercises, a constant resistance is moved through a joint's full range of motion
answer
False
question
Specificity of training
answer
A principle holding that, for a muscle to increase in strength or endurance, the training must be specific to obtain the desired effects
question
Heart Rate Reserve (HRR)
answer
difference between the maximal heart rate (MMR) and resting heart rate (RHR)
question
Intensity of Exercise
answer
How hard a person has to exercise to improve cardiorespiratory endurance
question
Cardiorespiratory training zone
answer
range of intensity at which a person should exercise to develop cardiorespiratory system
question
Mode of Exercise
answer
Form of exercise
question
Aerobic Exercise
answer
Activity that requires oxygen to produce the necessary energy to carry out the activity
question
Duration of exercise
answer
time exercising per session
question
Warm Up
answer
a period preceding exercise when exercise begins slowly
question
Cool Down
answer
A period at the end of an exercise session when exercise is tapered off
question
Frequency of exercise
answer
How often a person engages in an exercise session
question
Non-exercise activity thermogenesis (NEAT)
answer
energy expended doing everyday activities not related to exericse
question
Resistance
answer
amount of weight lifted
question
Periodization
answer
training approach that divides the seasons into cycles using a systematic variation in intensity and volume of training to enhance fitness and technique
question
Isometric Exercise
answer
Strength training with muscle contraction that produces little or no movement
question
Dynamic Exercise also known as Isotonic Exercise
answer
Strength training with muscle contraction produces movement
question
Isometric Exercise involves
answer
involves pushing or pulling against immovable objects
question
Two basic training methods used to improve strength
answer
isometric
dynamic
question
Dynamic Exercise involves
answer
involves movement at the joints such as lifting the knees at resistance
question
Free weights
answer
barbells and dumbbells
question
Fixed-resistance training
answer
Exercise and strength training equipment that provides a constant amount of resistance through the range of motion
question
Variable-resistance training
answer
Exercise that utilizes special equipment with mechanical devices that provide differing amounts of resistance through the range of motions
question
Isokinetic Exercise
answer
Strength training in which the equipment accommodates resistance to match the user's force through the full range of motion
question
Concentric
answer
Shortening of a muscle during muscle contraction
question
Positive Resistance
answer
Lifting, pushing, or concentric phase of a repetition during the performance of a strength training exercise
question
Eccentric
answer
Lengthening of a muscle during muscle contraction
question
Negative Resistance
answer
Lowering of eccentric phase of a repetition during the performance of a strength training exercise
question
RM zone
answer
range of repetitions that are to be performed maximally during one set
question
an 8 to 12 RM zone implies
answer
that the individual will perform anywhere from 8 to 12 repetitions but not complete any more following the completion of the final repetition
question
Progressive Resistance Training
answer
Gradual increase of resistance over a period of time
question
Muscular Hypertrophy
answer
An increase in muscle mass or size
question
Set
answer
number of repetitions performed a given exercise
question
Repetitions
answer
number of times a movement is performed
