Physical Activity Preparation & Principles
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Questions and Answers

Dynamic stretches should be incorporated into the cool-down routine.

False (B)

Anaerobic exercise includes activities that require oxygen for energy production.

False (B)

Static stretching should be conducted for a duration between 20 to 45 seconds.

True (A)

Cardiovascular exercise is solely limited to running and cycling.

<p>False (B)</p> Signup and view all the answers

One of the benefits of cardiovascular exercise is controlling blood pressure.

<p>True (A)</p> Signup and view all the answers

Exercise primarily focuses on long-term goals.

<p>False (B)</p> Signup and view all the answers

The principle of specificity states that the body's response to physical activity is random and varied.

<p>False (B)</p> Signup and view all the answers

Resting between sets is important for muscle recovery.

<p>True (A)</p> Signup and view all the answers

A shorter rest interval is beneficial for muscle hypertrophy.

<p>True (A)</p> Signup and view all the answers

Choosing a gym far from home is advantageous for maintaining a workout routine.

<p>False (B)</p> Signup and view all the answers

Dynamic stretching is beneficial for improving speed and agility.

<p>True (A)</p> Signup and view all the answers

Static stretching is recommended before an intense workout.

<p>False (B)</p> Signup and view all the answers

Muscle endurance training typically requires longer rest periods than strength training.

<p>False (B)</p> Signup and view all the answers

The SAID principle indicates that the body adapts specifically to the demands placed on it.

<p>True (A)</p> Signup and view all the answers

According to the principle of reversibility, fitness can be maintained indefinitely without any physical activity.

<p>False (B)</p> Signup and view all the answers

The needs analysis is a one-stage process that only involves assessing the athlete.

<p>False (B)</p> Signup and view all the answers

For beginners, it is recommended to have 4 to 7 training sessions per week.

<p>False (B)</p> Signup and view all the answers

Exercise selection involves choosing exercises based solely on the preferences of the athlete.

<p>False (B)</p> Signup and view all the answers

Structural exercises are a category included in the exercise selection process for resistance training.

<p>True (A)</p> Signup and view all the answers

Training frequency refers to the number of training sessions done over a month.

<p>False (B)</p> Signup and view all the answers

Maximum and near-maximum training loads do not require additional recovery time.

<p>False (B)</p> Signup and view all the answers

The exercise order refers to how exercises are sequenced within a single resistance training session.

<p>True (A)</p> Signup and view all the answers

It takes longer to lose fitness than to gain it.

<p>False (B)</p> Signup and view all the answers

Functional exercises aim to isolate specific muscle groups rather than train the body as a whole.

<p>False (B)</p> Signup and view all the answers

Core stabilization is an essential component of functional training.

<p>True (A)</p> Signup and view all the answers

Plyometric exercise focuses on endurance rather than improving power and strength.

<p>False (B)</p> Signup and view all the answers

Unilateral exercises are beneficial for preventing compensation with the dominant side of the body.

<p>True (A)</p> Signup and view all the answers

Tabata training involves 20 seconds of hard exercise followed by 10 seconds of recovery, repeated 8 times.

<p>True (A)</p> Signup and view all the answers

Isometric exercises involve moving the muscles through a full range of motion.

<p>False (B)</p> Signup and view all the answers

Metabolic training is designed to minimize calorie burn during and after workouts.

<p>False (B)</p> Signup and view all the answers

Circuit training sessions typically last between 60 to 90 minutes.

<p>False (B)</p> Signup and view all the answers

Resistance exercise intends to improve muscular strength and endurance.

<p>True (A)</p> Signup and view all the answers

Dancing exercises like Zumba primarily focus on strength training.

<p>False (B)</p> Signup and view all the answers

Functional exercise includes movements that mimic daily life activities.

<p>True (A)</p> Signup and view all the answers

The six principles of sports conditioning are unrelated to resistance exercise.

<p>False (B)</p> Signup and view all the answers

Muscle imbalances can be addressed by utilizing resistance training.

<p>True (A)</p> Signup and view all the answers

The 30:30 training model calls for 30 seconds of high intensity followed by 20 seconds of rest.

<p>False (B)</p> Signup and view all the answers

Zumba has been linked to improved cardiovascular health markers.

<p>True (A)</p> Signup and view all the answers

Functional exercises can improve balance and promote smoother movement throughout the body.

<p>True (A)</p> Signup and view all the answers

Functional training primarily focuses on isolated muscle groups.

<p>False (B)</p> Signup and view all the answers

A typical Tabata workout lasts for a total of 8 minutes.

<p>False (B)</p> Signup and view all the answers

High knees and jumping lunges are examples of exercises used in circuit training.

<p>True (A)</p> Signup and view all the answers

Dance exercises do not significantly contribute to calorie burning.

<p>False (B)</p> Signup and view all the answers

Flashcards

SAID Principle

Specific Adaptation to Imposed Demands; the body adapts to specific demands placed on it.

Specificity

The need to practice skills unique to a sport to improve performance.

Reversibility

Improvements in fitness are reversible if training is stopped.

Needs Analysis

A two-stage process evaluating sport requirements and athlete assessments.

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Exercise Selection

Choosing appropriate exercises for resistance training based on goals and needs.

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Training Frequency

Number of training sessions in a designated time period, often weekly.

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Training Load

The amount of weight and difficulty in exercises, impacting recovery time.

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Exercise Order

The sequence in which resistance exercises are performed in a session.

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Volume

Total amount of work performed in training, combining load and repetitions.

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Rest Period

Time taken between sets which influences recovery and performance.

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Choosing the right physical activity

Selecting suitable exercises based on personal goals and preferences.

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Exercise vs Training

Exercise is casual physical activity, while training is purposeful and organized for long-term goals.

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Principle of specificity

The body adapts specifically to the type of physical activity performed.

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Rest intervals

Periods of rest between exercise sets to allow muscle recovery.

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Warm-up

Exercises to prepare the body for physical activity, enhancing performance and reducing injury risk.

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Cooldown

Activities performed after exercise to help the body recover and return to resting state.

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Dynamic stretching

Active movements that stretch muscles and increase range of motion before workouts.

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Static stretching

Holding a stretch position for a period to enhance flexibility after workouts.

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Cardiovascular Exercise

Any exercise that elevates heart rate for a prolonged period.

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Aerobic Exercise

Exercise that uses oxygen to produce energy, like walking.

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Anaerobic Exercise

High-intensity activities that don’t primarily use oxygen, like weightlifting.

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Tabata

A HIIT protocol of 20 seconds intense exercise followed by 10 seconds rest, repeated 8 times.

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30:30 Protocol

A HIIT model with 30 seconds of high intensity followed by 30 seconds of active recovery, repeated for 6-10 minutes.

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Circuit Training

A workout where you perform different exercises in sequence with minimal rest, usually lasting 30-45 minutes.

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Zumba

A dance-based exercise routine focused on cardiovascular fitness that combines dance and fitness.

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Benefits of Dancing

Dancing helps burn calories, improves flexibility, and provides a cardiovascular workout.

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Functional Exercise

Exercises that mimic daily activities to enhance overall movement and strength in daily life.

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Importance of Functional Exercise

Essential for improving daily movement efficiency and reducing injury risk.

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Types of Functional Exercises

Exercises that target multiple muscle groups and simulate real-life movements.

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High Knees

An exercise involving running in place while lifting the knees as high as possible.

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Plank to Push Up

A transitional exercise starting in a plank position and moving to a push-up position.

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Functional Training

Strength training that prepares the body for daily activities through whole-body exercises.

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Core Stabilization

Training that focuses on the core muscles to stabilize the spinal column.

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Metabolic Training

Exercise aimed at maximizing calorie burn and increasing metabolic rate.

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Plyometric Exercise

Jump training that uses short bursts of maximum effort to improve power and strength.

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Isometric Exercise

Contracting muscle groups in a fixed position to build strength and muscle.

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Unilateral Exercise

Single-leg or single-arm movements that train one side of the body at a time.

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Benefits of Resistance Exercise

Increases muscular strength and endurance through resistance training.

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Resistance Training Principles

Guidelines that govern effective resistance exercise programming.

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Programs for Resistance Training

Plans that outline how resistance exercises will be performed over time.

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Types of Resistance Training

Different categories of resistance exercises including free weights, machines, and bodyweight.

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Study Notes

Physical Activity Preparation

  • Students must be able to determine the correct physical activity.
  • Recognize the principle of specificity.
  • Understand safety procedures before and after exercise.

Choosing the Correct Physical Activity

  • Exercise is physical activity for its own sake (e.g., workout for immediate effect).
  • Training is physical activity with long-term goals.

Principle of Specificity

  • Body's response to physical activity is specific to the activity.
  • Example: Jogging improves aerobic conditioning but not strength or flexibility.
  • Multifaceted approach to fitness is important, addressing health, job performance, etc.

Safety Preparation

  • Before exercise: Warm-up, stretching, hydration.
  • After exercise: Cool-down, stretching, recovery.

Exercise vs. Training

  • Exercise is a workout for immediate effect.
  • Training focuses on long-term goals.

Sport Specific Time

  • Relevant time frame for the activity (rest, warm-up, cool-down).

Rest

  • Time spent resting between sets for muscle recovery.

Environment

  • Open space, gym location, gym accessibility.

Stretching, Warm-up, Cool-down

  • Crucial for injury prevention and performance.

Safety

  • Essential for injury prevention.

Cardiovascular Exercise

  • Importance of cardiovascular exercise.
  • Benefits of cardiovascular exercise.
  • Types of cardiovascular exercises, e.g., walking, running, dancing, etc.
  • Understanding types and benefits of cardio.

Functional Exercise

  • Importance and purpose of functional exercise.
  • Description and types of exercises (e.g., core stabilization, metabolic training).
  • Functional training uses large muscle groups for daily activities, strength training, and more.

Resistance Exercise

  • Understanding resistance exercise.
  • Principles of sports conditioning.
  • Benefits of resistance exercise.
  • Types of resistance training (e.g., isometric, isotonic, isokinetic).
  • Programming resistance training, factors like frequency, sets, reps, rest periods etc.

Multiple Effort Events, Hypertrophy, Muscular Endurance

  • Duration of rest periods depends on the activity, athlete's fitness level, etc.
  • Example activities and their respective exercise durations

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Physical Activity Preparation PDF

Description

This quiz covers essential concepts in physical activity preparation, including the principle of specificity and safety procedures. Learn to differentiate between exercise and training, and understand their importance in achieving fitness goals. Test your knowledge on how to properly prepare for physical activities.

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