Exam 1 Review

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Understanding Health Related Physical Fitness

1. What are 8 different health reasons to exercise given in the reading? ■increases longevity ■reduces risk for heart disease ■reduces risk for diabetes ■maintains work capacity ■helps reduce high blood pressure ■helps with weight control ■increases bone mass ■psychological well-being

2. In general, in the United States, who is more inactive a. Men or women
b. Whites or African Americans

3. Approximately what % of Americans get at least 30 min of exercise 5 days/week? ■20%-24%

4. What are the 5 components of health related physical fitness? What is the definition of each component? ■cardiorespiratory fitness: heart’s ability to pump oxygen rich blood to the exercising muscles; ability to perform endurance-type exercise ■body composition: relative amounts of fat and fat free mass ■muscular strength: maximal ability of a muscle to generate force ■muscular endurance: ability of a muscle to produce force for an extended period of time ■flexibility: ability to move joints freely through full range of motion

Principles of Training

1. Why is it important to find the balance between training and recovery? ○ crash & burn
○ overtraining syndrome
○ injury
○ ultimately have to stop training

2. Define and give an example of progressive overload.
○ Gradually increase overload, not too fast, too much, or too soon ○ Ex:“10% rule” Increase training intensity or duration by no more than 10% per week. ○ Remember to consider the difference of overload between “aerobic, strength, or anaerobic”

3. What are the ways you can vary the overload applied?
FITT; frequency, intensity, time, type

4. Which of the variables has potentially the greatest impact in terms of improvement of performance? Intensity has the potential to have the greatest impact.

5. Give an example of overload for each system: cardiovascular, muscular strength, muscular endurance and flexibility. Cardio-run faster, or uphill, or more frequently; muscular strength-add weight, more reps, or lift more frequently; muscular endurance- more reps, lighter weight than muscular strength; flexibility- stretch longer, or stretch further, stretch more often

same as question 6 i suppose...?????
Use of the “FITT” concept: Frequency, Intensity, Timing, and Type
Cardiovascular:
F: 3 times/week
I:50% max aerobic capacity
T: 20 minutes (2x 10)
T: Large, lower body muscles
Muscle Strength:
F: 2 times/week
I: 1 set, 8-12 reps
T: (8-12 reps)*
T: Machines, free weights, calisthenics
Muscular endurance:
F: 2 times/week
I: 1 set, 8-12 reps
T: (8-12 reps)*
T: Machines, free weights, calisthenics
Flexibility:
F: 2 times/week
I: Moderate
T: Hold 15-30 seconds
T: Static and/or dynamic

6. What are the ACSM guidelines for developing and maintaining fitness in healthy adults? a. Cardiovascular:
F: 3 times/week
I: 50% of maximal aerobic capacity
T: 20 minutes (continuous or 10 minute bouts)
T: Includes the large, lower body muscles

b. Strength:
F: 2 times/week
I/T: 1 set, 8-12 reps
T: machines, free weights, calisthenics

c. Flexibility:
F: 2 times/week
I: moderate
T: hold 15-30 seconds
T: static and/or dynamic

7. Define and give an example of the principle of specificity....
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