Advanced Fitness Programing Exam #1 with complete verified solutions already graded A+

Physical Activity any bodily movement produced by the contraction of skeletal muscle that results in energy expenditure Exercise A type of Physical Activity that is planned, structured, and repetitive bodily movement to maintain or improve one or more of the components of physical fitness Brainpower Read More Previous Play Next Rewind 10 seconds Move forward 10 seconds Unmute 0:07 / 0:15 Full screen Physical fitness a set of attributes that people have or achieve that relates to the ability to perform physical activity Health related fitness components -cardiovascular fitness -body comp -muscle strength -muscle endurance -flexibility Skill related Physical Fitness -agility -coordination -balance -power -reaction time -speed Exercise log track -duration -intensity -type -sleep -time of day -feelings -diet -stress level Eustress the body adapts to overload and becomes stronger in an effort to counteract the perceived stress -builds muscle Distress overreaction to the perceived stress leading to tissue damage -overtraining, fight or flight SMART goals Specific Measurable Attainable/appropriate Realistic Time-specific How do we prevent distress -periodization --mircocycle --mesocycle --macrocycle Cardio Macrocycle progression -over distance -endurance (increase intensity) -tempo (increase pace) -lactate threshold -VO2 Max Phases of Strength training -Muscle endurance -strength -hypertrophy -Power Step 1 Need analysis -goals -muscle imbalances Step 2 Exercise selection -exercises based on step 1 -develop primary or core exercises -multijoint exercises Assistance exercises Step 3 Training frequency -frequency of training beginner (2-3) intermediate (3-4) Step 4 Exercise order -power movements first -multijoint movements -assistant movements -core movements -stretching Pre-exhausion with ADVANCED individuals you can exhaust a muscle group with isolation exercises prior to multi-joint Not recommended Circuit training -less then 30 seconds between sets -alternate upper and lower Push/pull alternate push/pull exercises to reduce fatigue Supersets -agonist and antagonist sequentially with no rest (bicep to tricep) compound sets -agonist and agonist sequentially (bicep to bicep) Step 5 Training load and reps -amount being lifted Step 6 Training volume -depends on training phase -as intensity increases, load decreases Step 7 Rest -as load increases so should rest Plyometrics -Box jumps are scary -individuals should lift 1.5 of their body weight before doing plyometrics -used unsupervised in home workout videos P90X, insanity Flexibility -2-3 times a week -daily is most effective -stretch AFTER workout not before -reduces chronic pain Functional training training the body for activities performed in daily life -goal is to improve motor patterns, strength, and joint mobility Problem with programing -academia lives in theoretical world -the world isn't theoretical -every situation is different -nothing works the same way for everyone -need critical thinking skills and problem solving Metabolic issues -Increased fasting insulin insulin response to glucose adrenocortical (fight/flight hormones) cholesterol synthesis -decreased insulin sensitivity growth hormone hormone sensitive lipase response for building muscle DONT RESPOND TO EXERCISE LIKE A NORMAL PERSON