| Question |
Answer |
| Components of Fitness |
strength, power, muscular endurance, flexibility, ability to recover, body composition, aerobic power, aerobic endurance, skill, agility, balance, speed, heat dissipation/thermoregulation |
| Positive phase of repetition |
-Up, against gravity
-Concentric (shortening) muscle contraction
|
| Negative phase of repetition |
Negative phase
Down, with gravity
Eccentric (lengthening) muscle contraction
|
| Relative load
|
-What % of max strength
-What % of body weight |
| Power |
Combination of strength and speed |
| Power = |
Work/Time, a combonation of strength and speed. |
| Maximum power is expressed at __________ speeds |
medium |
| Sprinting and jumping effectively ___________ power |
develop |
| Effective power exercises can produce profound short term ________________. |
fatigue |
| Muscular endurance |
# of reps/duration with which you can persist at a high-intensity exercise |
| Muscular endurance requires... |
Substantial anaerobic contribution |
| Muscular endurance is influenced by |
training history |
| Development of muscular endurance is facilitated by: |
Understanding basic principles of training
Following an appropriate training strategy
Psychological toughness to repeadtedley endure discomfort |
| ME is best developed in the weight room by performing 15-20 ___________ |
Reps |
| ME is best developed in the weight room by performing 2-3 ___________ |
Sets |
| ME is best developed in the weight room by resting _____ minutes |
5-7 |
| How rapidly and completely you can restore yourself to a non-fatigued state after exercise |
Ability to Recover
|
| During recovery, your cardio system works hard enough to “______________” that you incurred during exercise
|
repay the oxygen debt |
| The more _______ your cardio system is, (higher aerobic power), the faster you can “repay the oxygen debt” and restore order within your muscle cells
|
fit |
| The ability to recover is best developed by:
|
High-intensity aerobic intervals ranging from 3 to 15 minutes (the shorter the duration, the higher the intensity you must perform) |
| Determines how many high-intensity sets or repeats you can do within a given period of time.
|
Ability to recover |
| Strength/power athletes would receive greater benefit if their aerobic training was:
|
of higher intensity
of Shorter duration
Repeated (intervals) |
| Fat is a good _________ _____________, and with more fat you have trouble getting rid of heat
|
thermal insulator |
| Fat is “dead weight”, and ____________↑ the amount of work you have to do to move yourself around
|
increases |
| Three basic steps to eliminate excess body fat: |
Burn more calories than you consume
Consume less sugar and white flour
Exercise more frequently
|
| Maximum range of motion of a joint
|
Flexibility |
| In some joints, ROM is limited by ,
|
bone shape
ligamentous constrain
contact with another segment (Knee) |
| Knee and elbow joint flexibility can be improved by exercise. (T/F) |
False, they cannot. |
Biology Lab Midterm
