leading causes of actual death correct answers tobacco, poor diet, physical inactivity, and alcohol consumption
Approximately what % of Americans get at least 30 min of exercise 5 days/week correct answers 20-24%
in the US who is more inactive correct answers women and african amercans
5 b...
KIN 310 exam1 || with Complete Solutions.
leading causes of actual death correct answers tobacco, poor diet, physical inactivity, and alcohol
consumption
Approximately what % of Americans get at least 30 min of exercise 5 days/week correct answers
20-24%
in the US who is more inactive correct answers women and african amercans
5 basic components of health related physical fitness correct answers 1. cardiorespiratory fitness
2. body composition
3. muscular strength
4. muscular endurance
5. flexibility
cardiorespiratory fitness correct answers -aerobic
-heart's ability to pump oxygen rich blood to exercising muscles
ability to perform endurance-type exercise
-ACSM guidelines for developing and maintaining fitness in healthy adults:
F: 3 times/week
I: 50% max aerobic capacity (moderate intensity)
T: 20 mins (2X10)
T: large, lower body muscles
body composition correct answers amounts of fat and fat-free mass
muscular strength correct answers maximal ability of muscle to produce force
F: 2 times/week
I: 1 set, 8-12 reps
T:8-12 reps
T: machines, free weights, calisthenics
muscular endurance correct answers ability of muscle to produce force for period of time
F: 2 times/week
I: 1 set, 8-12 reps
T: 8-12 reps
T: machines, free weights, calisthenics
flexibility correct answers ability to move joints freely in full range of motion
F: 2 times/week
I: moderate
T: hold 15-30 seconds
T: static or dynamic
principles of training correct answers 1. progressive overload
progressive overload correct answers gradually increasing overload; not too fast, too much, or
too soon
-ex: 10% rule: increase training intensity or duration by no more than 10% per week
ways you an vary the overload applied correct answers -vary frequency, intensity, time, and type
(FITT principle)
which variable has potentially the greatest impact in terms of improvement of performance (of
FITT) correct answers intensity
principle of specificity correct answers undergoing a certain type of training that will improve
your performance in a certain type of activity
-ex: training in a pool for swimming competition
-"adaptations and improvements depend on the type of overload and affect only the overloaded
systems"
will training the cardiovascular system improve muscular strength correct answers -NO; training
one system doesnt translate to training a different system
-ex: training one system doesn't translate to training a different system
if two activities have a similar effect which is "better" for improved performance correct answers
-The activity thats closer related to the performance activity that you will be doing.
ex: underwater running will be better for runner thats injured than swimming
***cross-training: training in activities other than the one you compete in order to improve
overall performance
workout to train ATP-PC system correct answers high intensity workouts with short duration
-Ex: lifting weights, sprints, high jumps, basketball
workout to train lactic acid system correct answers -workouts with very short bursts of high
intensity and training
workout for aerobic system correct answers running for a long time
principle of reversibility correct answers -improvements made with training are gradually lost
when training stops.
-ex: if you stop lifting weights, begin to lose endurance
-depends
how soon will you see a measurable loss of fitness with detraining correct answers 2 weeks
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