FINAL EXAM REVIEW PHED 106a: Physical Conditioning Spring 2013

Review all the chapters assigned in your syllabus with emphasis on the following: Know the difference between aerobic and anaerobic activities. Know their characteristics such as time, intensity, and types of activities associated with each

Know the characteristics of long slow distance training, cross training, circuit training, interval training, and Fartlek training

The 5 health-related fitness components: cardio-respiratory endurance, muscular strength, muscular endurance, flexibility, body composition

The 6 skill-related fitness components: speed, power, agility, balance, coordination, reaction time

Principles of Training: overload, progression, specificity (SAID = specific adaptations to imposed demand), individuality, reversibility, overuse

The benefits associated with weight bearing exercises: muscular strength and bone density

The benefits associated with aerobic exercises/cardio respiratory training

Function of warm-up and cool-down

Water is the most essential/important nutrient; guideline for proper hydration include: drinking 8 to 10 glasses of 8 ounces of water per day or drinking half of your body weight in ounces (for example: 120 pounds divided by 2 = 60 ounces)

Saturated versus unsaturated fats plus sources of each (animal or plant/seeds)

The various ways to measure body fat such as hydrostatic weighing, skinfold measurements, and bio-impedance

Vitamins (water soluble and fat soluble) and minerals and the symptoms associated with their deficiencies: deficiency in iron = can cause anemia and deficiency in calcium = can cause osteoporosis

Guidelines for normal body fat percentage in males and females; mens and womens essential body fat percentages as per your textbook; essential body fat percentage for men (5%) and women (12%); over 30% body fat is considered high body fat percentage

BMI (height and weight in the formula) determines whether an individual is overweight or obese

Safe and effective weight loss strategy: cardio respiratory training, weight training, healthy eating (consuming less fat calories and more fruits, vegetables and lean protein) and losing 1/2 to 2 pounds of fat (1 pound of fat = 3,500 calories) per week

Stress: physiological response to situations that are new, threatening, frightening, or exciting Eustress: positive physiological response to situations that are new, threatening, frightening, or exciting Distress: negative physiological response to situations that are new, threatening, frightening, or exciting

Function of each macronutrient: carbohydrates, fats, and proteins

Calories per gram of each macronutrient; calories per gram of alcohol

Complex carbohydrates and simple carbohydrates

Anaerobic activities such as weight training and sprinting rely on carbohydrates for energy/fuel; as intensity of activity increases, the body shifts to a greater utilization of carbohydrates relative to fats for fuel source

Risk factors associated with Coronary Heart Disease

Muscle hypertrophy and muscle atrophy

Muscle contractions: concentric, eccentric, isometric, isotonic and isokinetic

Methods of stretching: static, ballistic, dynamic; static stretching to point of mild discomfort

Karvonens Target Heart Rate formula: 220-age = estimated maximum heart rate (EHMR) EHMR RHR (resting heart rate) = heart rate reserve (HRR) (HRR x .60) + RHR = lower limit of target heart rate (HRR x .85) + RHR = upper limit of target heart rate

Testing protocols: one repetition max (1 RM) = measures strength 1.5 mile run/walk test = measures cardiorespiratory endurance T-test = measures agility 40 yard sprint/dash = measures speed push-up, curl-up, side plank, wall-squat tests = measures local muscular endurance

SMART (specific, measurable, attainable/action-oriented, realistic, timely) acronym

Contraindicated exercises = exercises not recommended due to the potentially high risk for injury

Exercises and the muscle recruited/utilized in the exercise: 1. military press = deltoids 2. push-ups = pectoralis major 3. pull-ups = latissimus dorsi 4. dips = triceps 5. 60 seconds abs = rectus abdominis 6. medicine ball-side twist = obliques (external and internal) 7. jump roping = gastrocnemius 8. physioball leg curls = hamstrings 9 lunge = gluteus maximus 10 lateral lunge = adductors