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Questions and Answers
What is the primary purpose of a warm-up before physical activity?
What is the primary purpose of a warm-up before physical activity?
Which component of physical activity primarily focuses on the ability to perform continuous tasks over time?
Which component of physical activity primarily focuses on the ability to perform continuous tasks over time?
What does the abbreviation 'PRE' stand for in the context of exercise?
What does the abbreviation 'PRE' stand for in the context of exercise?
Which term refers to the time of recovery taken between sets of exercise?
Which term refers to the time of recovery taken between sets of exercise?
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Which warm-up strategy involves low-intensity activities to elevate heart rate and body temperature?
Which warm-up strategy involves low-intensity activities to elevate heart rate and body temperature?
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What is the primary function of the cardiovascular system during exercise?
What is the primary function of the cardiovascular system during exercise?
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What does the 'F.I.T.T.' principle help to determine in exercise programs?
What does the 'F.I.T.T.' principle help to determine in exercise programs?
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Which of the following best describes muscle endurance?
Which of the following best describes muscle endurance?
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What is the average oxygen consumption for world-class cross-country skiers?
What is the average oxygen consumption for world-class cross-country skiers?
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What is the purpose of performing a cool down after exercise?
What is the purpose of performing a cool down after exercise?
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What is the purpose of using a heart rate monitor during exercise?
What is the purpose of using a heart rate monitor during exercise?
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Which statement correctly describes the effect of regular stretching on flexibility?
Which statement correctly describes the effect of regular stretching on flexibility?
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Which formula is used to predict maximum heart rate?
Which formula is used to predict maximum heart rate?
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What is a key indicator of heart rate reserve?
What is a key indicator of heart rate reserve?
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Which test is used to assess hamstring flexibility?
Which test is used to assess hamstring flexibility?
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What is the recommended frequency for flexibility training per week?
What is the recommended frequency for flexibility training per week?
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What characterizes static stretching?
What characterizes static stretching?
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Which type of flexibility training combines stretching and contraction of the target muscle group?
Which type of flexibility training combines stretching and contraction of the target muscle group?
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Dynamic flexibility is best defined as:
Dynamic flexibility is best defined as:
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Which of the following statements about heart rate is true?
Which of the following statements about heart rate is true?
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What is the primary characteristic of anaerobic training?
What is the primary characteristic of anaerobic training?
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Which type of aerobic training involves varying speeds and intensities throughout a continuous run?
Which type of aerobic training involves varying speeds and intensities throughout a continuous run?
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How often should aerobic training generally be performed to optimize benefits?
How often should aerobic training generally be performed to optimize benefits?
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What is the purpose of conducting fitness assessments?
What is the purpose of conducting fitness assessments?
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What defines the duration requirement for aerobic activity to primarily generate energy from aerobic systems?
What defines the duration requirement for aerobic activity to primarily generate energy from aerobic systems?
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Which training type is described as having a frequency of 1 day per week and involves near-maximal effort?
Which training type is described as having a frequency of 1 day per week and involves near-maximal effort?
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What is a common barrier to adherence in fitness programs?
What is a common barrier to adherence in fitness programs?
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Which training method involves running at a steady pace for a specific amount of time?
Which training method involves running at a steady pace for a specific amount of time?
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What is the measure of the degree of consistency or repeatability of a test referred to as?
What is the measure of the degree of consistency or repeatability of a test referred to as?
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What kind of muscular endurance activities can be used to assess muscular endurance?
What kind of muscular endurance activities can be used to assess muscular endurance?
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What is the primary focus of anaerobic capacity?
What is the primary focus of anaerobic capacity?
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What is a key feature of long, slow distance training?
What is a key feature of long, slow distance training?
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In rating of perceived exertion, which number corresponds to 'very, very hard'?
In rating of perceived exertion, which number corresponds to 'very, very hard'?
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Study Notes
Physical Activity and Exercise
- Physical activity is the ability to carry out daily tasks.
- Exercise is planned, repetitive bodily movement.
- Only 25% of adults meet physical activity guidelines.
- Lack of physical activity is linked to chronic diseases, impaired daily living, and feelings of anxiety and depression.
Warm-Up
- Prepares the body for exercise.
- Increases core body temperature by 1 to 2 degrees.
- Important to allow a few minutes between warm-up and exercise.
- Consists of aerobic exercise.
- Benefits include:
- Faster muscle contraction and relaxation.
- Improved muscle strength and power.
- Increased blood flow to active muscles.
- Improved psychological preparation for performance.
General and Specific Warm-Up
- General warm-up: 5-10 minutes of slow activity (jogging, skipping).
- Specific warm-up: incorporates movements similar to the athletic sport (10-20 minutes).
R.A.M.P. Warm-Up
- Raise: Increase body temperature, heart rate, respiration rate, blood flow, and joint fluid through low-intensity activities that mimic upcoming exercises.
- Activate and Mobilize: Actively move through a range of motion.
- Potentiate: Perform sport-specific activities, gradually increasing intensity.
Cool-Down
- Provides the body time to cool down after exercise.
- Prevents blood pooling in the muscles.
- Includes activities like walking for 5 minutes and static stretching.
Flexibility
- Regular stretching permanently lengthens tendons and ligaments, temporarily lengthening muscles.
- Components of physical activity include:
- Cardiorespiratory endurance/Aerobic
- Muscle Strength
- Muscle Endurance
- Flexibility
- Body composition
Cardiorespiratory Endurance (Aerobic Fitness)
- Aerobic activities should be included in a complete exercise program for 30 to 90 minutes of uninterrupted exercise.
Muscle Strength and Endurance
- Strength training (e.g., weight lifting) increases muscle strength and size.
- Muscle endurance refers to the ability to perform work over a period of time.
Strength Training Terms
- Reps: Number of times an exercise is performed.
- Sets: Number of times an exercise is performed with repetitions.
- Load: Amount of weight assigned to an exercise set.
- Volume: Total amount of work done (e.g., 3 sets of 10 reps + 3 sets of 10 reps = 6 working sets).
- Rest: Time of recovery between sets and/or exercises.
- Repetition Maximum (RM): Most weight lifted for a specific number of repetitions.
- Superset: Sequentially performing two different exercises for the same muscle group or opposing muscle groups back-to-back with little rest (e.g., quads followed by hamstrings).
- Compound Set: Sequentially performing two different exercises for the same muscle group (e.g., bench press followed by push-ups).
Progressive Resistance Exercise (PRE)
- Gradually increasing the volume, intensity, and complexity of exercise to challenge the body.
- Overload Principle: Applying a stimulus greater than that usually experienced to challenge the body.
F.I.T.T. Principle
- Frequency: How many days per week.
- Intensity: Difficulty level.
- Type: Mode of exercise.
- Time: Duration of exercise.
Cardiorespiratory System
- The heart, blood vessels, and lungs work together to deliver nutrients and remove waste.
Cardiovascular System
- Network of blood vessels connecting all tissues of the body.
- Components: heart, blood vessels, blood.
Cardiovascular Response to Exercise
- Increased blood flow to meet the body's physiological demands.
- Increased oxygen and energy substrate delivery.
- Removal of metabolic waste.
- Achieved through increased cardiac output and redirected blood flow.
Respiratory System
- Responsible for oxygen intake and carbon dioxide removal.
- Increased exercise intensity requires a larger oxygen supply for active muscles.
- This increases the rate of carbon dioxide and oxygen exchange between air and blood.
Determining Cardiorespiratory Intensity
- VO2: The amount of oxygen consumed per minute.
- Rate of Perceived Exertion (RPE): Borg's Scale (6-20) and Modified Borg's Scale (0-10).
- Heart Rate Monitor: Used for a more accurate measurement, especially during exercise.
Calculating Heart Rate (HR)
- Carotid Artery HR: Count beats per minute for 15 seconds and multiply by 4.
- HR Max: 220 - age = HR Max
- Heart Rate Reserve (HRR): HR Max - HR Rest
Flexibility
- The ability to move a joint through its complete range of motion.
- Important for athletic performance and daily living.
- Tissue compliance (tendons, ligaments) also plays a role.
- Compensation: Deviation from normal joint movement.
- Mobility: Freedom of movement (involving muscle and joint).
- Stability: Ability to control force or movement (precursor to strength).
Assessing Flexibility
- Stretching, acutely and chronically, increases range of motion at the target joint.
- Prevents injury and improves movement and daily living activities.
-
Common Assessments:
- Sit and Reach Test: Assesses low back and hip flexibility.
- Hip Flexion Test: Assesses hamstring flexibility.
- Active Knee Extension Hamstring Flexibility Test: Assesses hamstring flexibility.
- Thomas Test: Assesses hip flexor flexibility.
- Apley’s Scratch Test: Assesses shoulder flexibility.
Stretching Types
- Static Stretch: Slow and constant, held for 15-30 seconds.
- Ballistic Stretch: Active muscular effort with bouncing movements, end position not held.
- Dynamic Stretch: Functionally based stretching using sport-specific movements, 5-10 repetitions.
- Proprioceptive Neuromuscular Facilitation (PNF): Involves stretching and contraction of the target muscle group.
Flexibility Recommendations
- Frequency: 2-3 days per week
- Intensity: Hold stretches to the point of slight discomfort.
- Time: Total of 60 seconds per joint (Static: 10-30 seconds, PNF: 3-6 seconds, Assisted Stretch: 10-40 seconds).
- Type: Static, dynamic, PNF.
Aerobic and Anaerobic Metabolism
- ATP (adenosine triphosphate) is the primary energy molecule of the body.
- Energy is liberated from ATP breakdown, allowing cells to perform work.
- Aerobic Metabolism: ATP production with oxygen.
- Anaerobic Metabolism: ATP production without oxygen.
Anaerobic Training
- Uses energy in the absence of oxygen.
- Examples: weight lifting, sprinting, high-intensity interval training.
- ATP is needed quickly for high-intensity, short-duration activities.
- Does not depend on oxygen metabolism.
Aerobic Training
- Uses large muscle groups, repetitive, rhythmic, increases oxygen use, and elevates heart rate.
- Must last at least 5 minutes continuously for maximal energy from aerobic systems.
- Interchangeable terms: aerobic power, cardiorespiratory fitness, cardiorespiratory endurance, maximal oxygen consumption.
- Frequency: 3-5 days per week.
- Intensity: 30-85% HRR or 57-94% HR Max.
- Duration: 20-90 minutes of continuous activity, with 10 minutes of intermittent activity.
Aerobic Training Types
-
Long, Slow Distance (LSD):
- Frequency: 1-2 days/week
- Intensity: 70% VO2 max, 80% HR max
- Time: 30+ minutes
- Modes: running, cycling
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Pace/Tempo Training: Steady and constant pace
- Steady Pace/Tempo: Constant pace throughout.
- Intermittent Pace/Tempo: Alternating high and low intensities.
- Frequency: 1-2 days/week
- Intensity: Determined by race pace and distance.
- Time: 20-30 minutes
- Modes: running, cycling
-
Interval Training:
- Frequency: 1-2 days/week
- Intensity: Near-maximal VO2 max and/or HR.
- Time: 3-5 minutes with equal work and rest ratios.
- Modes: running, cycling
-
High-Intensity Interval Training (HIIT):
- Frequency: 1 day/week
- Intensity: Maximal exertion.
- Time: 30-90 seconds, work:rest ratio based on work time.
- Modes: Running, cycling, dependent on access and specificity.
-
Fartlek:
- Frequency: 1 day/week
- Intensity: 70% VO2 max during recovery, near-maximal effort during work bouts.
- Time: 20-60 minutes.
- Modes: Running, cycling.
SMART Goals
- S: Specific
- M: Measurable
- A: Attainable
- R: Relevant
- T: Time-bound
Barriers to Exercise Adherence
- Lack of time
- Lack of energy
- Lack of money
Fitness Assessment
-
Purposes:
- Identify areas for improvement.
- Determine which physical qualities to target in exercise programs.
-
Components:
- Test: Procedure for assessing ability.
- Field Test: Can be performed anywhere, no specialized equipment needed.
- Measurement: Collecting test data.
- Evaluation: Analyzing test results to make decisions.
- Mid-Test: Administered during training to assess progress.
- Post-Test: Administered after training to evaluate program success.
Validity and Reliability
- Validity: The degree to which a test measures what it intends to measure.
- Reliability: Consistency and repeatability of a test.
Body Composition
- Relative proportions of fat and lean tissue by weight.
- Anthropometry: Measurements of height, weight, and body girths.
Muscular Endurance Tests
- Local Muscular Endurance: Ability of muscle groups to perform repeated contractions against submaximal resistance.
- Examples:
- Body weight squats
- Pull-ups
- Push-ups
- Sit-ups
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Description
This quiz covers the fundamentals of physical activity and exercise, including the significance of warming up. It explains the differences between general and specific warm-up methods, highlighting their benefits. Test your knowledge on how physical activity relates to health and performance.
