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62 notecards = 16 pages (4 cards per page)

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Physical Fitness Final

front 1

The basic principle that specifies that you must perform physical activity in greater than normal amounts to get an improvement in physical fitness health benefits.

back 1

Overload Principle

front 2

This corollary of the overload principle indicates the need to gradually increase overload to achieve optimal benefits.

back 2

Principle of Progression

front 3

This corollary of the overload principle indicates a need for a specific type of exercise to improve each aspect of fitness of a specific body part.

back 3

Principle of Specificity

front 4

The corollary of the overload principle indicates disuse or inactivity results in loss of benefits achieved as a result of previously overloading.

back 4

Principle of Reversibility

front 5

What is another name for the plateau effect on the body?

back 5

Diminishing Return

front 6

What term did we steal from the world of medicine to apply to fitness training specifically referencing the amount of exercise required to get a specific gain?

back 6

Dose Response

front 7

What is the acronym FIT?

back 7

Frequency Intensity Time

front 8

Amounts of physical activity that produces optimal benefits.

back 8

Target zone

front 9

The minimum amount of physical activity that will produce benefits.

back 9

Threshold of Training

front 10

What is a substance or device that enhances energy production use or recovery and provides and athlete with competitive advantage?

back 10

Ergogenic Aid

front 11

_______________ are analogs of testosterone that are primarily delivered in 3 forms; oral injection or topical.

back 11

Anabolic Steroid

front 12

T or F there is an abundance of evidence on the efficacy (proof) of the positive outcome for the use of Creatine.

back 12

False

front 13

T or F stimulants are regulated by the NCAA

back 13

True

front 14

T or F blood doping is used primarily in anaerobic strength sports.

back 14

False

front 15

The most practical method to count the pulse is:

back 15

Immediately after exercise

front 16

Which of the following is the BEST example of an anaerobic activity?

back 16

100-yd dash

front 17

In 2000 Americans spent more than 300 million dollars on this supplement ___________

back 17

Creatine

front 18

________ is a class of stimulant

back 18

Amphetamines

front 19

______ ________ is when energy input requirements are equal to energy output

back 19

Energy Equilibrium

front 20

_______ is the physiological need to find and consume food.

back 20

Hunger

front 21

________ is the physiological desire to eat and is related to the pleasant sensations associated with food.

back 21

Appetite

front 22

What is flexibility?

back 22

The range of motion at a joint or group of joints

front 23

Which is TRUE regarding flexibility?

back 23

Physical inactivity can cause flexibility to be lost

front 24

Bonds of tissue that connect bones are:

back 24

Ligaments

front 25

To improve flexibility the minimum number of days that an individual should stretch is:

back 25

4

front 26

______ ______ is the most sensitive and accurate form of body composition testing measures the displacement of WATER volumes.

back 26

Hydrostatic Weighing

front 27

________ is a means of assessing body weight WITHOUT recognizing body composition. (I hate this)

back 27

BMI

front 28

______ ______ is a body shape of a pear and with excess fat in the hips and thighs.

back 28

Gynoid Obesity

front 29

T or F Physical activity is determined by body size fitness level and intensity?

back 29

True

front 30

T or F 60% of adults in the United States get the recommended amount of physical activity in any given day.

back 30

False

front 31

The muscle group on the opposite side of the limb being stretched is known as the:

back 31

Antagonist

front 32

The muscle being stretched is known as the:

back 32

Agonist

front 33

Slow sustained stretching exercises held for several seconds are called:

back 33

Static Stretches

front 34

The movement of a joint that decreases the angle between the bones of the limb at a joint is known as?

back 34

Flexion

front 35

Movement away from the midline of the body is known as what type of range of motion?

back 35

Abduction

front 36

A measure of the maximum amount of force that a muscle can exert one time is called:

back 36

Strength

front 37

The capacity of a muscle to continue contracting over a period of time without fatigue is called:

back 37

Muscular Endurance

front 38

_____ is the most essential nutrient?

back 38

Water

front 39

_____ reactions require no oxygen.

back 39

Anaerobic

front 40

_________ muscle fibers fatigue quickly but provide greater maximum contraction

back 40

Fast switch

front 41

Which type of training is MOST often used for the development of explosive power?

back 41

Plyometric

front 42

Which of the following would be SOUND advice for strength training?

back 42

Perform exercises for a major muscle group

front 43

______ intake for average person is approximately .8g per kg of body weight

back 43

Protein

front 44

T or F? A negative energy balance occurs when you take in more calories than you need and a positive energy balance occurs when you take in fewer calories than you need.

back 44

False

front 45

T or F? People tend to eat more in cold weather and less in hot weather.

back 45

True

front 46

Which of the following is not a reason for why athletes typically strive for lower body weight and lower body fat?

back 46

To feel better

front 47

During a marathon approximately 98 percent of your muscles’ needs are met by the

back 47

Oxygen Energy System

front 48

Which energy system can power an all-out effort from 3 to 15 seconds?

back 48

ATP-CP

front 49

Which energy system can extract energy from fat as well as glucose?

back 49

Lactic Acid Energy System

front 50

T or F there are performance benefits to a diet with less than 15% of total calories from fat?

back 50

False

front 51

T or F carbohydrate loading is effective for ALL athletes

back 51

False

front 52

T or F eating before athletic competition is detrimental to your performance

back 52

False

front 53

_____ are necessary for energy metabolism

back 53

B-Vitamins

front 54

The above diagram is a picture of?

back 54

Physical activity pyramid

front 55

In the above diagram the letter A represents?

back 55

Lifetime physical activities

front 56

Again talking about the letter A what is the recommended frequency?

back 56

All or most days/week

front 57

In the above diagram the letter F represents?

back 57

Rest

front 58

Again talking about the letter F what is the recommended intensity?

back 58

Low

front 59

The letter B represents which group that usually has a frequency of 3-6 days/ week with a moderate to vigorous intensity?

back 59

Active aerobic activity

front 60

What is the recommended intensity for the group represented by the letter A?

back 60

Low

front 61

The letter C represents which group that usually has a frequency of?

back 61

2-3 days/ week

front 62

What is the recommended time for the group represented by the letter A?

back 62

30+ minutes