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.

Overload Principle

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

Principle of Progression

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.

Principle of Specificity

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

Principle of Reversibility

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

Diminishing Return

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?

Dose Response

What is the acronym FIT?

Frequency Intensity Time

Amounts of physical activity that produces optimal benefits.

Target zone

The minimum amount of physical activity that will produce benefits.

Threshold of Training

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

Ergogenic Aid

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

Anabolic Steroid

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

False

T or F stimulants are regulated by the NCAA

True

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

False

The most practical method to count the pulse is:

Immediately after exercise

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

100-yd dash

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

Creatine

________ is a class of stimulant

Amphetamines

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

Energy Equilibrium

_______ is the physiological need to find and consume food.

Hunger

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

Appetite

What is flexibility?

The range of motion at a joint or group of joints

Which is TRUE regarding flexibility?

Physical inactivity can cause flexibility to be lost

Bonds of tissue that connect bones are:

Ligaments

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

4

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

Hydrostatic Weighing

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

BMI

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

Gynoid Obesity

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

True

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

False

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

Antagonist

The muscle being stretched is known as the:

Agonist

Slow sustained stretching exercises held for several seconds are called:

Static Stretches

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

Flexion

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

Abduction

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

Strength

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

Muscular Endurance

_____ is the most essential nutrient?

Water

_____ reactions require no oxygen.

Anaerobic

_________ muscle fibers fatigue quickly but provide greater maximum contraction

Fast switch

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

Plyometric

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

Perform exercises for a major muscle group

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

Protein

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.

False

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

True

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

To feel better

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

Oxygen Energy System

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

ATP-CP

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

Lactic Acid Energy System

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

False

T or F carbohydrate loading is effective for ALL athletes

False

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

False

_____ are necessary for energy metabolism

B-Vitamins

The above diagram is a picture of?

Physical activity pyramid

In the above diagram the letter A represents?

Lifetime physical activities

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

All or most days/week

In the above diagram the letter F represents?

Rest

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

Low

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

Active aerobic activity

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

Low

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

2-3 days/ week

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

30+ minutes