Principles of exercise fitness and health Flashcards
What are the two types of static stretching?
Active=opposing muscle contracts to lengthen antagonistic muscle
Passive=using external force to bring about a stretch eg. Holding body part, stretch against wall or floor.
What is ballistic stretching?
Bouncing or jerking movement. Lengthens tendons and ligaments so compromises joint stability. High risk of injury.
What is Dynamic range of movement stretching
Moving in and out of steretches in a controlled manner. Be careful that it doesnt become ballistic. Good for warm up.
What exercises are best suited to ectomorphs?
Endurance activities, long distance running/cycling. Tall & lean.
What exercises are best suited to mesomorphs?
Athletic and muscular- jumps, throws, sprints.
What activities are best suited to endomorphs?
Rounded with short limbs, stocky. Suited to long distance swimming, judo, wrestling.
What are the 5 components of physical fitness?
Cardio vascular Muscular strength Muscular endurance Flexibility Motor fitness
What is the overload principle?
Body must work at level slightly higher that that to which it is accustomed.
What is the FITT principle?
Fitness improved by increasing these training factors: Frequency Intensity Time Type
What is the progressive principle?
Training should gradually become more intense as body adapts
Increase repetitions, resistance, range of movement, complexity, decrease rest.
What is the specificity principle?
Different exercises produce different results
What is the reversibility principle?
Fitness will be lost of training stops
What is blood pooling and how can you avoid it?
When exercise stops blood that was pumped to muscles for action stays there along with lactic acid.
Avoid this by reducing intensity gradually and cooling down properly.
How is maximum heart rate calculated?
220-age
What are the four heart rate training zones?
Moderate = 50%
Fitness=60-70%
Performance=70-80%
Performance anerobic=80/90%
