Physical Activity Flashcards

Key Terms in Physical Activity

• Volume

  • Total weight lifted in a workout, calculated by sets × repetitions × weight per repetition.

• Fasciculi

  • Bundles of muscle fibers.

• Myofibrils

  • Individual muscle fibers or cells within fasciculi.

• Sliding Filament Theory

  • Describes how muscles shorten during contraction.

• Motor Unit

  • The combination of a nerve and its associated muscle fibers.

Muscle Fiber Types

• Fast Glycolytic

  • Fast-twitch muscle fibers for short sprints. Require recovery time.

• Slow Oxidative

  • Used in aerobic exercises, highly resistant to fatigue.

• Fast Oxidative Glycolytic

  • Used in various exercises, more powerful than slow twitch, but less powerful than fast twitch; fatigue resistance is intermediate.

Training Principles

• Specificity

  • Body tissues respond to specific training demands.

• Overload

  • The body adapts to stress; intensity needs to be increased over time.

• Individualization

  • Tailoring training to meet individual needs.

• Reversibility

  • Maintaining fitness requires ongoing exercise; stopping leads to fitness loss.

• Periodization

  • Training design focused on achieving peak performance at a specific time.

• Overtraining

  • Excessive training without adequate rest, leading to burnout or injury.

Major Muscle Groups

• Glutes

  • Hip muscles involved in extension, abduction, and rotation (gluteus maximus, medius, minimus).

• Quadriceps

  • Front upper leg muscles primarily responsible for knee extension and hip flexion.

• Hamstrings

  • Back upper leg muscles that flex the knee.

• Calves

  • Lower leg muscles that control ankle flexion.

• Tibialis Anterior

  • Muscle in the front of the lower leg that dorsiflexes the ankle.

• Trapezius

  • Upper back muscles that move the neck and shoulders.

• Deltoids

  • Shoulder muscles involved in arm movements.

• Latissimus Dorsi

  • Large back muscle that aids in arm movements.

• Pectoralis

  • Chest muscles involved in arm adduction and flexion.

• Triceps

  • Back upper arm muscles that extend the elbow.

• Biceps

  • Front upper arm muscles responsible for elbow flexion and forearm supination.

• Abdominals

  • Trunk muscles that flex the upper body.

• Obliques

  • Side trunk muscles involved in rotation and lateral flexion.

Basic and Advanced Exercises

• Quadriceps Exercises

  • Include barbell squats, lunges, step-ups, and leg press.

• Hamstrings Exercises

  • Include squats, lunges, and leg curls.

• Calves Exercises

  • Mainly calf raises.

• Trapezius Exercises

  • Include shrugs and upright rows.

• Deltoids Exercises

  • Include overhead press and shoulder raises.

• Latissimus Dorsi Exercises

  • Include lat pulldowns and seated rows.

• Pectoralis Exercises

  • Include push-ups and bench presses.

• Triceps Exercises

  • Include tricep extensions and dips.

• Biceps Exercises

  • Include bicep curls.

• Abdominal and Obliques Exercises

  • Include crunches and trunk rotations.

• Advanced Powerlifting Exercises

  • Include deadlifts, power cleans, and snatches.

Training Models and Methods

• FITT Principle

  • Frequency: How often training is performed.
  • Intensity: Effort level of training.
  • Time: Duration allocated for workouts.
  • Type: Variety of exercises included.

• Circuit Training

  • A series of exercises performed consecutively with minimal rest.

• Push/Pull Workouts

  • Exercises organized into push and pull categories.

• Supersets

  • Performing two exercises in succession.

• Traditional Training

  • Works one or two muscle groups per session.

• Medicine Ball Training

  • Involves diverse movements and exercises using a medicine ball.

Movement Terminology

• Abduction

  • Movement of a limb away from the body's midline.

• Adduction

  • Movement of a limb towards the body's midline.

• Anterior

  • Refers to the front portion of the body.

• Posterior

  • Refers to the back portion of the body.

• Flexion

  • Decreasing the angle between two body segments.

• Extension

  • Increasing the angle between two body segments.

• Functional Training

  • Exercises prepare the body for specific physical activities or sports.

Key Concepts

• Adaptation

  • The body's response to exercise stress leads to improved cardiovascular performance.

• Progression

  • Gradual increase in intensity, frequency, or duration of exercise.

• Variation

  • Incorporating diversity in a training program to enhance interest and reduce injury risk.