Term
|
Definition
| Flexibility is the ability to move a joint and tissues surrounding the joint through a full range of motion. |
|
|
Term
| Why should a regular stretching program be included as part of a general fitness program or an athletic conditioning program? |
|
Definition
| Stretching prevents injury and results in optimuum performance. |
|
|
Term
| List six examples of joints that are found in the human body. |
|
Definition
| Shoulder, elbow, wrist, hip, knee, ankle. |
|
|
Term
|
Definition
| A tendon connects muscle to bone. |
|
|
Term
|
Definition
| A ligament connects bone to bone. |
|
|
Term
| What are two reasons muscles can become less flexible and tight? |
|
Definition
|
|
Term
| How does a person's age and sex affect flexibility? |
|
Definition
| Young people are more flexible than old people. Women are more flexible than men. |
|
|
Term
| Name two tests that can measure the flexibility of major muscle groups in the body. |
|
Definition
| Sit and reach and prone trunk lift. |
|
|
Term
| How can stretching exercises help prevent backaches? |
|
Definition
| They lengthen muscles and increase movement. |
|
|
Term
| How can being flexible help prevent athletic injuries? |
|
Definition
| Flexibility results in joints having a greater range of motion so muscles, tendons, and ligaments are not easily torn. |
|
|
Term
| Name and describe two ways to perform stretching exercises. |
|
Definition
| Static stretching uses slow, smooth motions to stretch muscles. Active stretchng uses quick, bouncing motions to stretch muscles. |
|
|
Term
| Which of the two stretching methods generally gives better results? |
|
Definition
|
|
Term
| Why should stretching be used as a warm up and a cool down? |
|
Definition
| To prevent injuries and muscle soreness. |
|
|
Term
| Approximately how much time should a person spend doing stretching exercises? |
|
Definition
| 10-15 minutes holding each stretch for 20-30 seconds. |
|
|
Term
| How do you determine which joints and muscles should be stretched? |
|
Definition
| You should stretch muscles that you will use most in the activity you will be doing. |
|
|
Term
| List one flexibility exercise for each of the major joint/muscle areas listed: chest and back, abdominals, hamstrings, quadriceps, lower back, leg abductors (groin), gastrocnemius/soleus (calf), ankles. |
|
Definition
| Chest and back - chest stretch, upper back stretch Abdominals - trunk rotations, side stretches Hamstrings - head to knees (standing and seated), modified hurdlers stretch Quadriceps - leg curls Lower back - knee to chest, double knee to chest Groin - the yogi, lunges Calf - wall push-away, soleus stretch Ankles - ankle rotations, ankle flexions/extensions |
|
|
Term
| Why is stretching a noncompetitive activity? |
|
Definition
| Everyone has different limitations. Pushing yourself too far can result in pulling or tearing muscles. |
|
|
Term
| Why is cardiovascular conditioning the most important of the key fitness components? |
|
Definition
| It improves the ability of the heart and lungs to supply oxygen to cells with less effort and fatigue. |
|
|
Term
| What are two health benefits of aerobic exercise? |
|
Definition
| It can lower levels of cholesterol in the blood and it is an effective method of weight loss. |
|
|
Term
| Name two places on the body where you can take your pulse. |
|
Definition
| Radial and carotid arteries. |
|
|
Term
| What happens to a person's resting pulse rate as his/her level of aerobic fitness improves? |
|
Definition
| Their resting heart rate will decrease |
|
|
Term
| How is heart recovery rate after exercise influenced by a person's level of aerobic fitness? |
|
Definition
| The more conditioned your heart is, the more quickly your pulse returns to its normal resting rate. |
|
|
Term
| During exercise the muscles need more oxygen. Explain how the heart meets this demand for more oxygen. |
|
Definition
| The heart can pump more blood to the working muscles by beating faster or the heart can push more blood through the arteries with each beat. |
|
|
Term
| Describe how the VO2 Max test and the 1.5 Mile Run test can be used to estimate a person's level of aerobic fitness. |
|
Definition
| VO2 Max measures oxygen used by the muscles. A higher number indicates that your muscles need more oxygen. The 1.5 Mile Run measures your working heart rate. |
|
|
Term
| Define anaerobic and aerobic. |
|
Definition
Anaerobic - without oxygen
Aerobic - with oxygen |
|
|
Term
| Name and explain three requirements of aerobic activity. |
|
Definition
Frequency - activity must be done 3-4 times a week
Duration - must be done continuously for 20-30 minutes
Intensity - must raise pulse into target zone |
|
|
Term
| How do you calculate your personal target zone? |
|
Definition
|
|
Term
| Name six activities that can meet all the requirements for aerobic conditioning. |
|
Definition
| Walking, jogging, running, bicycling, rowing, aerobic dance. |
|
|
Term
| Name an example of anaerobic activity. |
|
Definition
|
|
Term
| Explain why anaerobic activities do not condition the heart and the lungs as well as aerobic exercises do. |
|
Definition
| Yoyr heart rate doesn't remain in the target zone long enough. |
|
|
Term
| Why is it importain to determine your goals before you design an aerobic dontitioning program? |
|
Definition
| Different exercises provide different benefits; so you'll have to do different exercises than someone training for something different than you. |
|
|
Term
| Why is walking a good aerobic exercise for general fitness? |
|
Definition
| Walking is aerobic, so it ocnditions the heart and lungs and it is also less stressful to the body. |
|
|
Term
| True or False: Muscular strength and endurance are the same. |
|
Definition
|
|
Term
| True or False: Muscular endurance is especially important in such distance events as swimming, running, and bicycling. |
|
Definition
|
|
Term
| The ratio of fast twitch muscle fibers to slow twitch muscle fibers can be altered greatly through proper training. |
|
Definition
|
|
Term
| True or False: Women should not engage in weight training because it will cause them to have bulky, unfeminine muscles. |
|
Definition
|
|
Term
| True or False: The number of bent-knee sit-ups you can do in one minute is an indicator of the endurance of your abdominal muscles. |
|
Definition
|
|
Term
| True or False: The Principle of Specificity states that in order to increase strength, you must make the muscles do more work than normal. |
|
Definition
|
|
Term
| True or False: When lifting weights, it is important to perform each exercise slowly and with proper form so that a full range of motion is achieved. |
|
Definition
|
|
Term
| True or False: Repetitions are the number of times you do an exercise when weight training. |
|
Definition
|
|
Term
| True or False: For best results, you should engage in weight training every day. |
|
Definition
|
|
Term
| True or False: Protein supplements are necessary to build an athlete's body size and strength. |
|
Definition
|
|
Term
| What is muscular strength? |
|
Definition
| Muscular strength is the maximum amount of force that a muscle can produce in a single effort. |
|
|
Term
| What is muscular endurance? |
|
Definition
| Muscular endurance is the ability of a muscle to repeat the same motion over and over. |
|
|
Term
| Why is muscular fitness important for athletes? |
|
Definition
| Muscular fitness can help all athletes improve their performace. They will experience less fatigue and muscle soreness. You are also less likely to suffer muscular injuries such as strains and sprains. |
|
|
Term
| Whats the difference between fast-twitch and slow-twitch fibers? |
|
Definition
| Fast-twitch fibers develop more power, but tire quickly. Short-twitch fibers don't develop as much power but can work for a longer period of time. |
|
|
Term
| What two changes take place in muscles as they become stronger? |
|
Definition
| Muscle fibers get bigger and muscle fibers may be recruited into use when the muscles have to work harder |
|
|
