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Physical Activity Flashcards
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Physical Activity Flashcards

Created by
@JubilantUvarovite

Questions and Answers

What is the total number of weight lifted in a workout session?

  • Specificity
  • Intensity
  • Volume (correct)
  • Adaptation

    • What are fasciculi?

    Muscle fiber bundles

    What are myofibrils?

    Muscle fibers/cells within the fasciculi

    What does sliding filament theory explain?

    <p>Muscle shortening during contraction</p> Signup and view all the answers

    What is a motor unit?

    <p>Nerve muscle combination</p> Signup and view all the answers

    What are the three types of muscle fibers?

    <p>Slow oxidative</p> Signup and view all the answers

    What are fast glycolytic muscles used for?

    <p>Short sprints or heavy explosive weightlifting</p> Signup and view all the answers

    What type of exercises do slow oxidative muscles support?

    <p>Aerobic exercises such as long-distance running</p> Signup and view all the answers

    What does specificity refer to in training?

    <p>The body's tissues responding to the specific demands of training</p> Signup and view all the answers

    What is overload in the context of training?

    <p>The body's ability to adapt to a specific stress and intensity of training</p> Signup and view all the answers

    What does individualization mean in a training program?

    <p>Meeting the demands and needs of the individual</p> Signup and view all the answers

    What is reversibility?

    <p>Maintaining fitness levels by continuing to perform a minimum amount of exercise</p> Signup and view all the answers

    What does periodization refer to?

    <p>Designing a training program around a specific peak or maximum effort</p> Signup and view all the answers

    What is overtraining?

    <p>Excessive training without proper rest</p> Signup and view all the answers

    What muscles are referred to as glutes?

    <p>Posterior muscles of the hip including gluteus maximus, gluteus minimus, and gluteus medius</p> Signup and view all the answers

    What are quadriceps?

    <p>Anterior muscles of the upper leg that extend the knee and flex the hip</p> Signup and view all the answers

    What are hamstrings responsible for?

    <p>Flexing the knee</p> Signup and view all the answers

    What muscles do calves refer to?

    <p>Posterior muscles of the lower leg that plantar flex the ankle</p> Signup and view all the answers

    What is the tibialis anterior?

    <p>Anterior muscle of the lower leg that dorsiflexes the ankle</p> Signup and view all the answers

    What role does the trapezius play?

    <p>Extends and retracts the neck, adducts, elevates, depresses, and upwardly rotates the shoulders</p> Signup and view all the answers

    What are deltoids responsible for?

    <p>Flexing, extending, rotating, and abducting the shoulder</p> Signup and view all the answers

    What does latissimus dorsi do?

    <p>Adducts, extends, medially rotates, and horizontally abducts the shoulder</p> Signup and view all the answers

    What are the pectoralis muscles responsible for?

    <p>Adducting, rotating, and flexing the shoulder</p> Signup and view all the answers

    What do triceps do?

    <p>Extend the elbow and shoulder</p> Signup and view all the answers

    What do biceps do?

    <p>Flex the elbow and shoulder as well as supinate the forearm</p> Signup and view all the answers

    What do abdominals do?

    <p>Flex the trunk</p> Signup and view all the answers

    What do obliques do?

    <p>Rotate and laterally flex the trunk</p> Signup and view all the answers

    What are some basic exercises for the quadriceps?

    <p>Barbell back squat, front squats, lunges, step ups, leg press, leg extensions</p> Signup and view all the answers

    What are some basic exercises for the hamstrings?

    <p>Squats, lunges, step ups, leg curl</p> Signup and view all the answers

    What are some basic exercises for the calves?

    <p>Calf raises</p> Signup and view all the answers

    What are the basic exercises for the trapezius?

    <p>Shrugs, upright row</p> Signup and view all the answers

    What are some basic exercises for the deltoid?

    <p>Overhead press, shoulder raises, upright row</p> Signup and view all the answers

    What are some basic exercises for the latissimus dorsi?

    <p>Lat pulldown, seated row, one arm dumbbell row, dumbbell pullover</p> Signup and view all the answers

    What are some basic exercises for the pectoralis?

    <p>Push-ups, bench press, incline press, dumbbell fly</p> Signup and view all the answers

    What are some basic exercises for the triceps?

    <p>Tricep extensions, dips, tricep push downs</p> Signup and view all the answers

    What are some basic exercises for the biceps?

    <p>Biceps curl</p> Signup and view all the answers

    What are some basic exercises for the abdominal and obliques?

    <p>Crunching, rotating, and bending at the trunk</p> Signup and view all the answers

    What are some advanced powerlifting exercises?

    <p>Deadlift, power clean, snatch, split jerk, stiff leg deadlifts, good mornings, pull-ups, chin-ups</p> Signup and view all the answers

    FITT principal: F = ______, I = ______, T = ______, T = ______

    <p>Frequency, Intensity, Time, Type</p> Signup and view all the answers

    What does frequency refer to?

    <p>How many days per week you will perform weight training exercises</p> Signup and view all the answers

    What does intensity refer to in a training program?

    <p>How hard you will be working out</p> Signup and view all the answers

    What does time refer to in a training program?

    <p>How much time you will allow for weight training</p> Signup and view all the answers

    What does type refer to in an exercise program?

    <p>What type of exercises to incorporate during training</p> Signup and view all the answers

    What is circuit training?

    <p>Several exercises are set up to move from one to the next with little rest</p> Signup and view all the answers

    What are push/pull workouts?

    <p>Arranges exercises in a push and pull organization pattern</p> Signup and view all the answers

    What are supersets?

    <p>Arrangement of exercises so that two exercises are worked together</p> Signup and view all the answers

    What does traditional training involve?

    <p>Working one or two muscle groups per day</p> Signup and view all the answers

    What is medicine ball training?

    <p>Involves several movements and exercises with a medicine ball</p> Signup and view all the answers

    What does abduction mean?

    <p>Lateral movement of a body segment away from the midline</p> Signup and view all the answers

    What is adaptation in exercise?

    <p>The process by which the body adapts to the overload of exercise</p> Signup and view all the answers

    What does adduction refer to?

    <p>Lateral movement of a body segment towards the middle of the body</p> Signup and view all the answers

    What does anterior mean?

    <p>Towards the front, pertaining to the front</p> Signup and view all the answers

    What does extension refer to?

    <p>Return from flexion; increases the angle between two adjacent segments</p> Signup and view all the answers

    What does flexion refer to?

    <p>Movement of a joint that decreases the angle between two adjacent segments</p> Signup and view all the answers

    What is functional training?

    <p>Training for activities performed in a specific sport</p> Signup and view all the answers

    What does intensity mean in exercise?

    <p>The power output of exercise</p> Signup and view all the answers

    What does intensity of exercise refer to?

    <p>How much work has been done during exercise</p> Signup and view all the answers

    What does lateral refer to?

    <p>Position away from the midline or outside</p> Signup and view all the answers

    What does lower body modalities refer to?

    <p>Exercises that involve the lower part of the body</p> Signup and view all the answers

    What does medial mean?

    <p>Position closest to the midline of the body</p> Signup and view all the answers

    What does overload refer to in training?

    <p>The body adapts to the demands placed on it</p> Signup and view all the answers

    What is overtraining?

    <p>Condition when training exceeds recovery capacity</p> Signup and view all the answers

    What is periodization?

    <p>A cycle of specificity, intensity, and volume of training for peak fitness</p> Signup and view all the answers

    What does posterior mean?

    <p>Towards the back, pertaining to the rear</p> Signup and view all the answers

    What does progression mean in training?

    <p>Slowly increasing intensity, frequency, or duration</p> Signup and view all the answers

    What does recovery refer to in exercise?

    <p>Rest required for the body to adapt to training</p> Signup and view all the answers

    What does reversibility mean in fitness?

    <p>Training ceases, training effect will also stop</p> Signup and view all the answers

    What does specificity mean in training?

    <p>Training will only improve parts of the body being trained</p> Signup and view all the answers

    What do upper body modalities involve?

    <p>Exercises that involve the upper portion of the body</p> Signup and view all the answers

    What does variation mean in training?

    <p>Adding variety to reduce boredom and injury risk</p> Signup and view all the answers

    Study Notes

    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.

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    Description

    This quiz covers essential terms related to physical activity and exercise science. Familiarize yourself with definitions of key concepts such as volume, fasciculi, myofibrils, and the sliding filament theory. Perfect for students and fitness enthusiasts alike!

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