Give Me Five Final Exam

Final Exam

What are the 3 principles of training?

• Overload

• Progression

• Specificity

What are the 3 ways to apply overload?

• Frequency

• Intensity

• Time

Overload

Working harder than normal by applying FIT principles and forcing your body to adapt.

Progression

Gradually increasing overload as your body adapts.

Specificity

Targeting a specific muscle group or component of fitness in order to see improvement.

Flexibility

The range of motion around a joint

How to you apply frequency to flexibility?

3-7 days a week

How do you apply intensity to flexibility?

Until mild tension is felt

How do you apply time to flexibility?

15-30 seconds

Cardiovascular Fitness

The ability of the heart, lungs, blood, blood vessels, and air passages to supply oxygen and fuel to muscles during exercise.

How do you apply frequency to cardiovascular fitness?

3-4 days a week

How do you apply intensity to cardiovascular fitness?

50-85% of max heart rate

How do you apply time to cardiovascular fitness?

15-30 minutes in your target heart rate zone

How do you find your target zone?

• 220-(age)= max HR

• Max HR- resting HR= cardiac reserve

• Cardiac reserve(0.5)=A

• Cardiac reserve(0.85)=B

• A+resting HR= low end of target zone

• B+resting HR= high end of target zone

Blood flows from the cells to the:

• Vena cava

• Right atrium

• Right ventricle

• Pulmonary artery

• Lungs

• Pulmonary vein

• Left atrium

• Left ventricle

• Aorta

• Out of the body

Muscular Endurance

The ability of a muscle to repeat movement over an extended period of time.

How do you apply frequency to muscular endurance?

3-4 days a week

How do you apply intensity to muscular endurance?

30-50% of 1 rep max

How do you apply time to muscular endurance?

3 sets of 12-20 reps

Muscular Strength

The ability of a muscle group to apply maximal force against a resistance one time

How do you apply frequency to muscular strength?

3-4 days a week

How do you apply intensity to muscular strength?

60-90% of 1 rep max

How do you apply time to muscular strength?

3 sets of 4-8 reps

How do you apply frequency to general fitness?

3-4 days a week

How do you apply intensity to general fitness?

50-60% of 1 rep max

How do you apply time to general fitness?

3 sets of 8-12 reps.

Body Composition

The ratio of fat to muscle, bone, and other tissues

What 2 systems make up the cardiovascular system?

Respiratory and circulatory

What makes up the respiratory system?

Lungs and air passages

What makes up the circulatory system?

Heart, blood, blood vessels

Slow Twitch Fibers

• Red (high blood supply)

• Contract slowly for endurance activities

• Leaner muscles suited for stamina

Fast Twitch Fibers

• White (low blood supply)

• Contract quickly for explosive power

• Larger muscles suited for power

Isometric

Muscle contracts without changing length

Isotonic

Muscle contracts through a full range of motion

Isokinetic

Muscle contraction with changing length but controlled resistence

Hypertrophy

Increase in muscle size through stimulation

Atrophy

Decrease in muscle size due to lack of use

Tendon

Connects muscle to bone

Ligament

Connects bone to bone

What’s the opposite muscle group of biceps?

Triceps

What’s the opposite muscle group of hamstrings?

Quads

What’s the opposite muscle group of the deltoids?

Lats

What’s the opposite muscle group of the pectorals?

Trapezius