Podcast
Questions and Answers
Which type of stretching is most beneficial for improving flexibility?
Which type of stretching is most beneficial for improving flexibility?
What is the recommended duration for holding a static stretch?
What is the recommended duration for holding a static stretch?
When should dynamic stretches be performed?
When should dynamic stretches be performed?
Which of the following is NOT a recommended pre-workout activity?
Which of the following is NOT a recommended pre-workout activity?
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What is the primary purpose of a cool-down routine?
What is the primary purpose of a cool-down routine?
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Which of the following is NOT a benefit of choosing a gym closer to your work or home?
Which of the following is NOT a benefit of choosing a gym closer to your work or home?
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What is the main difference between exercise and training?
What is the main difference between exercise and training?
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According to the principle of specificity, if you consistently train for running, what is the most likely outcome?
According to the principle of specificity, if you consistently train for running, what is the most likely outcome?
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What is the recommended rest interval for building muscle endurance?
What is the recommended rest interval for building muscle endurance?
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Which of the following is NOT a suitable outdoor location for physical activity?
Which of the following is NOT a suitable outdoor location for physical activity?
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Which type of stretching improves speed, agility, and acceleration?
Which type of stretching improves speed, agility, and acceleration?
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What is the main purpose of a warm-up before exercise?
What is the main purpose of a warm-up before exercise?
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Which of the following would NOT be considered a safety preparation before exercise?
Which of the following would NOT be considered a safety preparation before exercise?
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Flashcards
Dynamic Stretching
Dynamic Stretching
Active movements that involve tightening muscles and moving joints to enhance flexibility and reduce stiffness.
Static Stretching
Static Stretching
Stretching that involves extending a muscle to its maximum without pain and holding it for 20-45 seconds.
Warm-up Routine
Warm-up Routine
Activities performed before exercise to prepare muscles and joints, including dynamic stretches.
Cool-down Routine
Cool-down Routine
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Hydration Importance
Hydration Importance
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Choosing the right physical activity
Choosing the right physical activity
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Principle of specificity
Principle of specificity
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Exercise vs Training
Exercise vs Training
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Rest intervals
Rest intervals
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Warm-up
Warm-up
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Cool down
Cool down
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Accessibility in fitness
Accessibility in fitness
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Study Notes
Physical Activity Preparation
- Learning Objectives:
- Students will be able to determine the correct physical activity.
- Students will understand the principle of specificity.
- Students will understand safety preparation before and after exercise.
Detailed Topics Covered
- Choosing the right physical activity
- Principle of specificity
- Safety preparation before and after exercise
Starting a Physical Activity
Pre-exercise Screening
- Par-Q
- Medical certificate
Choosing the right physical activity
- Purpose and goals (Exercise vs. Training, Sport Specific)
- Time (Rest)
- Environment (Open place, Gym location, Accessibility)
- Stretching/warm-up/cooldown
- Safety
Purpose and Goals: Exercise vs. Training
- Exercise: Physical activity for immediate effect (e.g., workout today)
- Training: Physical activity with long-term goals (e.g., performance goals)
Exercise
- Physical activity for its own sake, for the effect it produces today, including non-specific and short-term goals (e.g., moving around, burning calories).
Training
- Physical activity with a long-term goal in mind, encompassing specifically designed workouts.
Sport Specific
- Body's response to physical activity is specific to the activity itself
- Example: Jogging improves jogging performance, but not necessarily other aerobic activities, muscle strength, or flexibility.
- Multifaceted approach to fitness (health, job performance, personal issues)
Time: Rest
- The time spent resting between sets allows muscles to recover
- Rest periods range from 30 seconds to 2 minutes between sets
- Some exercises have short rests between repetitions
Rest Intervals (By Exercise Type)
- Muscle hypertrophy: 30-60 seconds
- Muscle endurance: 30-60 seconds
- Power: 1-2 minutes
- Strength: 2-5 minutes
Environment
- Place/Location
- Indoor (fitness facilities, gymnasium)
- Outdoor (field, oval)
- Gym Location: It is important to choose a gym close to work or home to avoid wasting time travelling.
Stretching/Warm-up/Cooldown
- Importance of dynamic and static stretching
- Importance of warm-up and cool-down routines
Importance of Dynamic Stretching
- Improves speed, agility, and acceleration
- Involves active tightening of muscles and joint movement through their full range of motion
- Increases muscle temperature and decreases muscle stiffness
- Part of warm-up routine before any athletic event
Importance of Static Stretching
- Moves muscle as far as possible without pain, hold for 20-45 seconds
- Repeats 2-3 times
- Increases flexibility
- Part of cool-down routine to prevent injury
- Can reduce risk of injury
Safety
- Pre-workout Do's:
- Food
- Drink lots of water
- Warm-up
- Sleep
- Proper relaxation
- Check vitals
- Post-workout Do's:
- Stretch
- Drink lots of water
- Keep Track
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Description
This quiz focuses on the essential concepts of physical activity preparation. Students will learn to choose appropriate activities, understand the principle of specificity, and emphasize safety before and after exercise. It covers important topics such as pre-exercise screening and the difference between exercise and training.
