Mind & Body Sem 1 final studyguide

3 principles of training

specificity, overload, progression

3 ways to progressive overload

Frequency, Intensity, time

define frequency

how often a person works out (consistency)

define intensity

how hard a person pushes themselves during the workout

True or false: heart rate can measure intensity of cardio

True

What is the target heart rate zone?

60-80% of your maximum heart rate

Define aerobic

vigorous exercise that increases heart rate for an extended period of time

what are the benefits of aerobic exercise?

improves cardiovascular endurance

walking for fitness can reduce ____

reduce risk of heart disease

True or false: Anaerobic means without oxygen?

True

give an example of anaerobic exercise

sprinting, fatiguing a muscle group

a workout should include a ____ and ____

include a warm up and cool down

List the 5 health related fitness components

Body composition, cardiovascular endurance, muscular endurance, muscular strength, flexibility

5 types of fitness tests

Body fat analysis, pacer, curl ups, push ups, sit and reach

what fitness test measures body composition?

body fat analysis

What fitness test measures cardiovascular endurance

The pacer

What fitness test measures muscular endurance?

curl ups

What fitness test measures muscular strength

push ups

What fitness test measures flexibility

Sit & reach

what best defines the maximum amount of force a muscle can perform at a time?

muscular strength

what best defines being able to use your muscles for an extended period of time

muscular endurance

benefits of exercise:

improves mood, reduces anxiety & regulation of body functions.

Where are quadriceps located

anterior (front) thigh

where are the hamstrings located

posterior (back) thigh

where is the latissimus dorsi located

back and along sides

where are the bicep’s located

upper front of the arm

where are the triceps located

upper back of the arm

where are the rectus abdominals located

the core (front) midsection of waist (6-pack)

where are the obliques located

in the core/waist

True or false: the core is also known as the powerhouse

true

what is a basal metabolic rate?

the minimum number of calories an individual needs in order to keep their body functioning properly

3 main types of nutrients

carbohydrate, protein, fat

function and examples of carbohydrates

provides energy: fruits & veggies

function & examples of protein

growth & repair for muscle/tissue: lean meat, fish, eggs

function & examples of fat

provides insulation & energy: avocados, coconut oil, almond butter

You should avoid foods with to many ___

toxins (GMO)

pros of hydration:

cleanses the body, aids in cognition, helps with digestion & metabolism

in order to maintain body weight you should ___

balance the intake of calories and the output of energy expended

list positive coping strategies

mindfulness, coloring, journaling, exercise

define mindfulness

being present in the moment and aware of where you are and what you are doing

Define PMR

Progressive Muscle Relaxation: reduces muscle tension and allows a person to fully relax and reduces stress

True or false: Deep breathing allows a person to refocus and reduce stress

true

True or false: social media is considered a positive way to reduce stress

False: social media is not a positive way to reduce stress

What is Sun Salutation?

“Warm up” on yoga and requires a series of poses that take a person from standing, to the floor & back to a standing position.

plank exersice

beginning of push up form (on your elbows), with neutral dead and shoulder directly over wrists

true or false: yoga is considered a type of mind & body fitness

true

true or false: yoga classes typically end with Savasana, which is lying in corpse pose

True

4 poses needed to memorize:

Warrior 1 & 2, downward facing dog, and child’s pose

main purpose of safety/self defense is to ____

get away safely

8 paint points

eyes, ears, chin, throat, groin, knees, shin, and feet

where should the thumb be located when making a fist?

on the outside of the fist. (not being held by other fingers)