| Principles Of Training | Flexibility | Cardiovascular | Muscular Fitness | Cardio/Muscular Fitness |
|---|---|---|---|---|
|
Hypertrophy
What is the term associated with an increase in size of the muscle?
|
Butterfly, Buddah, Groin/Adductor
What is the name of the stretch being performed in this image?
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First thing in the morning before getting out of bed
When do you take your Resting Heart Rate?
|
Arnold Press
What is the name of the exercise being performed in the following illustration?
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Heart attack= blockage to heart;
Stroke= blockage to brain
What is the difference between between a heart attack and stroke?
|
|
Intensity
When you increase the distance of a stretch you are increasing what component of overload?
|
Tendons: muscle to bone, ligaments: bone to bone
What do tendons and ligaments attach?
|
205
What would be the maximum heart rate for a 15 year old?
|
Muscular Strength= 1RM
Muscular Endurance= long period of time
What is the difference between muscular strength and muscular endurance?
|
Big → small
What would be the proper sequence for a muscular fitness program (i.e., exercise selection)?
|
|
3 days/week
What is the recommended frequency for “beginners” for training?
|
Trapezius
What is the primary muscle group being stretched in this image?
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Capillaries
What blood vessel provides the exchange point of oxygen and carbon dioxide/waste at the tissue level?
|
Slow twitch/red
What type of muscle fiber is best recruited for muscular endurance activities?
|
>140/85
What is considered the minimum blood pressure to be classified as hypertension?
|
|
Time
When you increase the distance of a run you are increasing what variable of overload?
|
Latissimus Dorsi
What is the primary muscle group being stretched in this image?
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Systolic- when the heart contracts
What is the higher blood pressure number called and when is it being measured?
|
Latissimus Dorsi
What is the primary muscle group being worked in the following illustration?
View Image |
When you reach the upper rep range for all sets
When does one progress (i.e., increase the weight in a muscular fitness program?
|
|
15-90 minutes
What is the recommended time for Cardiovascular training?
|
Static= go to stretch point and hold
Dynamic= slow, continuous, and controlled Isostatic= partner/resistance Ballistic= bouncing
What are all methods (i.e., types) of stretching (explain all)
|
Right Atrium → Right Ventricle → Pulmonary Artery → Lungs → Pulmonary Vein → Left Atrium → Left Ventricle → BODY
Describe the blood circulation around the body (8 steps discussed in class)
|
Range of Motion, Resistance, Repetitions, Rest, Recovery
What are the 5 R’s of Muscular Fitness Training?
|
Varies by instructor. If no one gets it the group closest gets the points.
What is the theoretical maximum heart for your instructor?
|
