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TEK 1A
apply physiological and fitness principles related to exercise and training, including warm-up and cool- down, overload, frequency... - correct answer ✅Warm-Ups: prepares the body for activity by elevating body temperature, is low intensity, and lowers muscle soreness Cool-Downs: allows for a gradual return to normal body temperature *Both improve blood flow to the muscles and prevent light headaches Overload: is a demand placed on the body greater than it is accustomed to. -It is induced by increasing frequency, intensity, or length of exercise and occurs when an athlete trains slightly harder than before to promote further gains. -The "system" will gradually adapt until tissue can no longer adapt. Frequency: the # of training sessions you have either daily or weekly.
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-Exercises should be carried out 3-5 days a week, when it is more than 5 a week, risk of injury is increased -Moderate-intensity exercise should be done at least 5 days a week and Vigorous-intensity exercise at least 3 days a week What does intensity refer to in exercise? - correct answer ✅Intensity: the level of work and energy expenditure (how hard your body is working--> low, moderate, or vigorous) Give examples of exercises for low, moderate, and vigorous intensity levels. - correct answer ✅-Low intensity--> walking (slowly) -Moderate intensity--> walking (briskly), biking, tennis, ballroom dancing, and shooting a basketball -Vigorous intensity--> running, biking (>10mph), swimming laps, jump roping, and hiking How is time/duration important in exercise? - correct answer ✅Time/Duration: amount of time
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Types of Forces Isometric- muscle length not changing. EX. grip on a racquet or pushing against an immoveable object. Isotonic- force which changes the state of motion of object. EX. pushing out blocks in 100m sprint Submaximal- force is applied depending on what is required for the activity. EX. putting a golf ball or drop shot in badminton. Maximal- Maximum muscle contraction and excellent technique achieve maximum force. Is a result of a combination of forces. EX. High jump, serving in tennis, and shot-put. Force Summation- Explosive action of all body parts occurs at the same time. Can be applied
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simultaneously (explosive) or sequentially (where parts of the body are moved in steps or a sequence to generate force). EX. high jump take off and kicking TEK 1B ...leverage... - correct answer ✅Levers- levers are ridged bar like objects that turn about a fixed point called a Fulcrum, Pivot, or Axis of Rotation, and to which forces are applied at 2 other points (effort force and resistance). The longer the lever the greater the velocity and momentum. Types of Levers (all levers have 3 main elements)
- a force arm (a.k.a the effort/force)
- an axis (a.k.a the fulcrum/pivot point)
- a resistance arm (a.k.a the load/weight) -There are 3 classes of levers: 1st class, 2nd class, and 3rd class
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EX. bending arm, knee-joint, running, jumping, bicep curl, kicking. TLDR (what you really need to memorize): CLASS 1 levers--> EFFORT, FULCRUM/PIVOT, LOAD CLASS 2 levers--> PIVOT/FULCRUM, LOAD, EFFORT CLASS 3 levers --> PIVOT/FULCRUM, EFFORT, LOAD TEK 1B and type of contraction... - correct answer ✅Contractions: tension within a muscle fiber, under tension, a muscle can lengthen, shorten, or remain the same length Types of muscle contractions summed up: Isokinetic: muscle either shortens or lengthens. Aerobic exercises are considered mostly isotonic. EX. riding a stationary bike, swimming, rowing, brisk walk. -Concentric --> muscle shortens
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EX. raising a dumbbell with a bicep curl, pushing UP on bench press, deadlifting when lifting bar off ground. -Eccentric --> muscle elongates EX. Walking downstairs and squatting downwards. Isometric: the length of muscle DOES NOT change EX. Holding a shopping bag, planks, wall sit, holding weight with a 90-degree bent arm. Why is physical activity important? - correct answer ✅Physical activity can lead to improved mood, reduced stress, increased energy, better sleep, maintaining a healthy weight, building muscle, and bone strength. What is sedentary behavior? - correct answer ✅Sedentary behavior refers to any time a person is sitting or lying down, such as during TV viewing, computer use, or sitting in a car. It can lead to risks like obesity, high blood pressure, stroke, high cholesterol, type 2 diabetes, cancers, and heart diseases.
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Why is hydration important during a workout? - correct answer ✅Hydration is important during a workout to replace lost fluids, prevent heat stress, and maintain performance levels. What is Cardiovascular Endurance? - correct answer ✅The body's ability to keep up exercise for extended periods of time. How can you improve Cardiovascular Endurance? - correct answer ✅By running, jogging, swimming, and cycling. What is Muscular Endurance? - correct answer ✅The ability of your muscles to perform contractions for extended periods of time. How can you improve Muscular Endurance? - correct answer ✅By training with light weights in the 20-25 rep range.
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What is Muscular Strength? - correct answer ✅The power that helps you lift heavy objects and increases your strength. How can you improve Muscular Strength? - correct answer ✅By training with heavy weights. What is Flexibility? - correct answer ✅Ensures your body can move without pain or stiffness. How can you test Flexibility? - correct answer ✅By leaning forward to touch your toes or using the sit and reach test. What is Body Fat Composition? - correct answer ✅Refers to the amount of fat on your body. What are the body fat composition requirements to qualify as fit? -
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TEK 2C - Common Exercise: Deadlifts - correct answer ✅Stand feet shoulder-width apart and toes pointed forward, hold barbell with an overhand grip, hands slightly wider than shoulder-width apart and bend your knees slightly, push through heels to stand back up. TEK 2C - Common Exercise: Plank - correct answer ✅Start in push-up position, hands shoulder-width apart and body in a straight line, lower down onto forearms, keep core tight and elbows directly under your shoulders. What does 'TEK 2D' refer to? - correct answer ✅Modify movement during performance Give examples of modifying movement during performance. - correct answer ✅Adjusting range of motion, using resistance bands or weights, or using modifications for specific exercises
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What is internal feedback in the context of movement modification? - correct answer ✅Feedback that comes from within the body, such as the feeling of muscle fatigue or joint pain What is external feedback in the context of movement modification? - correct answer ✅Feedback that comes from outside the body, such as a coach or trainer providing feedback on technique What is Interval Training? - correct answer ✅Interval Training involves periods of high intensity exercise with alternating periods of rest or low intensity exercise, effective for improving cardiovascular fitness and burning fat. Give an example of Interval Training. - correct answer ✅Example: Running for 30 seconds on high intensity then 30 seconds of low/rest, then repeat for a set amount of time.
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What is Functional Fitness Training? - correct answer ✅Functional Fitness Training involves exercises that mimic movements used in everyday life, effective for improving overall strength, balance, and coordination. Give an example of Functional Fitness Training. - correct answer ✅Example: Performing a set of deadlifts, followed by a set of lunges, followed by a set of farmers carries, then repeat. What does wearing appropriate attire involve? - correct answer ✅Wearing clothes and footwear that are comfortable and suitable for the activity, such as Athlete shoes with good arch support for running. How can one use equipment safely during exercise? - correct answer ✅By using safety clips on weightlifting equipment for stability, ensuring appropriate resistance levels, and following safety guidelines. What does practicing exercise etiquette entail? - correct answer ✅Creating a positive environment by
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cleaning up equipment, avoiding distractions like phone calls or loud music, and following gym rules. How can one recognize situational and environmental hazards during exercise? - correct answer ✅By being aware of dangers like uneven terrain or extreme weather, and taking precautions like wearing proper footwear and staying hydrated. TEK 3B Identify and describe exercise techniques that may be harmful or unsafe - correct answer ✅Overtraining: occurs when you exercise too frequently or intensity that is too high without allowing your body to recover. Poor form: using core form and exercising can increase the risk of injury. Make sure to use the correct form and technique or ask a trainer because it can lead to muscle strain, joint pain, and other injuries.
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Explain the relationships among hydration, physical activity, and environmental conditions. - correct answer ✅When you exercise, your body uses water through sweat, and if you don't replace this lost water, you can become dehydrated. Dehydration can lead to fatigue, cramps, and other health problems. The amount of water you need depends on several factors, including your body weight, the intensity and duration of your exercise, and the environmental conditions. -As a general rule it's recommended that you drink at least 8 cups of water a day. In hot and humid conditions, you may need to drink more water to stay hydrated, you can also stay hydrated by drinking sports drinks or coconut water, which contain electrolytes that help replace the ones you lose through sweating. In addition to drinking water, you can also stay hydrated exercise safely by eating foods that contain water such as fruits and vegetables.
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TEK 3D
Explain the relationship between physical fitness and wellness. - correct answer ✅Wellness it refers to your overall well-being, including your physical, mental, and emotional health. Being physically fit is an important part of wellness, but it's not the only factor. -Other factors that contribute to Wellness include eating a healthy diet, getting enough sleep, managing stress, and managing positive relationships with others. Physical fitness refers to your body's ability to perform physical tasks, such as running, lifting weights, or playing sports period being physically fit can improve your health in many ways, including reducing your risk of chronic illnesses such as heart diseases, diabetes, and obesity.
