the large triangular muscle across the upper back are called the ________
Front
latissimus
Back
Volume
Front
a measure of total work (set x reps x resistance) for a given exercise, training session or period
Back
Eccentric Contraction
Front
the lengthening of a muscle during contraction
Back
the anterior and posterior deltoid stretches are designed to increase flexibility in the
Front
shoulders
Back
Isometric Contraction
Front
a muscle contraction with no motion that results in no change in the length of the muscle
Back
the primary benefits of weight training are
Front
muscle strength and endurance
Back
Fixed-form Exercise
Front
exercise using a machine such as Cybex
Back
counter force applied to an object
Front
resistance
Back
Hypertrophy
Front
Increase in muscle mass
Back
Proprioception
Front
the ability to sense the location, position,orientation, and movement of the body and its parts.
Back
Muscle Mass
Front
the girth or size of the muscle
Back
to strengthen small muscle groups , such as the triceps and biceps, weight should commonly be increased in increments of
Front
2 1/2 lbs.
Back
Range of Motion
Front
Movement allowed by the bodys joints and body position in a particular exercise; free weights allow for the greatest range of motion in weight training
Back
Muscle Tone
Front
the shape of a muscle in its resting state
Back
Timed-training Session
Front
training in which a specified length of time is given to perform an exercise
Back
Lactic Acid
Front
metabolic by-product of anaerobic and aerobic exercise which results in muscular soreness
Back
Variation Principle
Front
the alteration or modification of exercises to work an entire muscle or group of muscles and to combat boredom.
Back
Ballistic
Front
Dynamic Muscular Movement
Back
Overload Principle
Front
the application of greater than normal stress to a muscle, resulting in increased capacity to do work. Gradually the muscle will adapt to the increased demand. Making it necessary to increase the stress again.
Back
for a low back stretch, the client should lie on his back and do which of the following?
Front
Flex one or both knees and bring them to the chest
Back
Power
Front
the ability to apply force with speed
Back
Specificity Principles
Front
the way in which an exercise relates to the activity for which performance enhancement is sought.
Back
Which of the following statements is true about weight exercise
Front
weight exercises should be done following practices sessions
Back
Set
Front
a group of repetitions
Back
to strengthen large muscle groups, such as the quadriceps or pectorals, weight should be increased in increments of
Front
2 lbs.
Back
Physical Fitness
Front
a state of physical well-being that allows you to perform daily activities with vigor and reduce your risk of illness related to a lack of exercise
Back
what is the best way to teach a client a new skills
Front
demonstrate it
Back
using the overload principle of weight training, which of the following adjustments to a client's exercise program would you make?
Front
increase the number of repetitions and sets
Back
leg presses and squats help strengthen the quadriceps and the _____ muscles
Front
gluteal
Back
to achieve balance of strength , after exercising the quadriceps for 2 sets of 10 repetitions, the client/athlete should
Front
exercise the hamstrings for 2 sets of 10 repetitions.
Back
Repetition Maximum
Front
Maximum number of repetitions possible with a given resistance
Back
this gastrocnemius stretch is designed to increase flexibility of which part of the body
Front
lower legs
Back
the best exercises for warming up are
Front
low-intensity cardiorespiratory exercise followed by stretching
Back
ability to apply force with speed.
Front
power
Back
choosing activities or exercises that relate to performing a specific activity would be following the principle of ________
Front
specificity
Back
Free-Form Exercise
Front
exercise using free weights
Back
Resistance
Front
counterforce
Back
Isotonic Contraction
Front
a muscle contraction produced by a constant external resistance
Back
Variable Resistance
Front
a resistance exercise that varies through the range of motion
Back
Isokinetic Contraction
Front
a muscle contraction produced by a variable external resistance at a constant speed
Back
Circuit Format
Front
Training format in which the lifter performs one of each exercise in a groups succession, with a short period of rest between sets
Back
Concentric Contraction
Front
the shortening of a muscle during contraction
Back
Stretching
Front
gently forcing the muscles to lengthen
Back
Epiphyseal Plate
Front
Growth plate located at the end of long skeletal bones
Back
Plateau
Front
Period during training in which no observable progress is made
Back
a trainer providing instructions on deltoid strenthening should remind the client of which of the following
Front
Exercise the three aspects of the deltoid muscle group
Back
Progressive Overload
Front
gradual increase in exercise stress accomplished by increasing intensity or volume of training
Back
Conditioning
Front
The process of preparing the body for optimized performance
Back
Maximal strength testing
Front
lifting as much as possible for one repetition
Back
Intensity
Front
Resistance used in training
Back
Section 2
(12 cards)
VO2 Rate
Front
highest rate at which the body can take in and use oxygen during exercise
Back
FITT Training Formula
Front
Frequency (how often you train), Intensity (rate of training), Time ( duration of training), Type (aerobic or anaerobic exercises)
Back
Aerobic Exercise
Front
exercises that require an increased demand for oxygen: optimally aerobic exercise should be done continuously for a minimum of 20 minutes to increase a person's aerobic enduarance
Back
Anaerobic Threshold
Front
Referred to as "hitting the wall" the point during a workout in which the body begins the work anaerobically, as a result of not receiving enough oxygen and an accumulation of lactic acid in the muscles
Back
Anaerobic Exercises
Front
exercise that is performed without an increased demand for oxygen
Back
Low Impact Exercises
Front
Low intensity exercises performed for long periods of time without placing great physical stress on the body
Back
Interval Training
Front
workout sessions with repeated period of intense activity separated by period of rest or low intensity activity. depending on the length of exercise and rest periods interval training can be aerobic or anaerobic
Back
High impact training
Front
high intensity exercises usually performed in short duration
Back
Agility
Front
The ability to rapidly change direction and position of the body
Back
Cross Training Exercises
Front
a training program that combines various exercise routines to develop the muscular system and the cardiovascular
Back
Isotonic Exercises
Front
exercises that use your body as the form of resistance
Back
Plyometric Resistance training
Front
jumping and bounding exercises that increase muscular strength, endurance and agility