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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

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• 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 bodyweight in ounces (for example: 120 pounds divided by 2 = 60 ounces)

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

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• 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; men’s and women’s

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

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• 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

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• 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

• Karvonen’s 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

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• Testing protocols:

one repetition max (1 RM) = measures strength

1.5 mile run/walk test = measures cardiorespiratory enduranceT-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 = deltoids2. push-ups = pectoralis major

3. pull-ups = latissimus dorsi

4. dips = triceps5. 60 seconds abs = rectus abdominis

6. medicine ball-side twist = obliques (external and internal)

7. jump roping = gastrocnemius8. physioball leg curls = hamstrings

9 lunge = gluteus maximus

10 lateral lunge = adductors

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