Exercise Science
Exam Review #3
An Introduction to Health and Physical
Education
Ted Temertzoglou
Paul Challen
ISBN 1-55077-132-9
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Ergonomics
1.Define the term ergonomics
2.What are the 5 factors that are considered in a holistic approach
t  Ergonomics is also known as “human factor engineering”
t  Goal is to make human and machine interface smoother
t  Promotes a holistic approach by considering the following factors:
v  Physical
v  Cognitive
v  Social
v  Organizational
v  Environmental
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Ergonomics and Sport
3.What are 3 ways that athletics can be enhanced?
4.What is the goal of ergonomics and sport ?
t  Athletic performance can be enhanced with:
v  Supporting aids
v  Equipment
v  Training technology
t  Goal is to apply efficient technologies to drive humans to higher
levels of performance
t  Program @ University of Waterloo in combination with Engineering
courses
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Waterskiing / Wakeboarding
5.Be able to list 5 sports and the advances that they have had in technology
that have improved their sport in either performance and/or safety
t  Equipment revolution in recent
years includes:
v  Skis / Boards
v  Boats
v  Vests
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Computer Technology in Sport
6.List 7 ways that computer technology has impacted sport
t  Computer technology in sport includes:
v  Timing and measurement devices
v  Personal equipment
v  Coaching
v  Motion analysis
v  Precision analysis
v  Computational Fluid Dynamics Computer Simulations
v  Virtual reality
! Virtual reality technologies / Golf games
! Augmented virtual reality
! “Virtualized” reality
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
F.I.T.T. Principle
7.Be able to list and define all the components of the F.I.T.T.
Principle
t  F.I.T.T. Principle captures the
four basic building blocks of any
exercise program
v  F = Frequency
v  I = Intensity
v  T = Type
v  T = Time
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
F.I.T.T. Principle
7.Be able to list and define all the components of the F.I.T.T. Principle
Frequency8.Frequency of training depends on what three factors
t  Amount of time per week spent
on training
t  Frequency of training sessions
depend on several factors:
v  Age
v  Conditioning
v  Competitive aspirations
t  General guideline is 3–5 times
per week
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Intensity
F.I.T.T. Principle
7.Be able to list and define all the components of the F.I.T.T.
Principle
t  How hard the individual must work
v  Taken as a percentage of the
individual’s maximal aerobic and
anaerobic power
t  Several ways of prescribing aerobic
intensity levels within a training
schedule:
v  VO2max
v  Borg Scale of Perceived Exertion
v  Percentage of maximal heart rate
v  Karvonen method/Heart Rate
Reserve
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Intensity
F.I.T.T. Principle
9.Be able to list and define all the components of the F.I.T.T.
Principle
t  How hard the individual
must work
v  Max heart Rate (MHR) = 220 – age
v  Training Heart Rate (THR) = MHR * 0.60
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Type
F.I.T.T. Principle
7.Be able to list and define all the components of the F.I.T.T.
Principle
10.What three things determine the athletes type of exercise
t  Either aerobic or anaerobic
training prescriptions or a
combination of both
t  Depends on the athlete’s level
of:
v  Fitness
v  Athletic aspirations
v  Sport or activity for which
the athlete is training
Aerobic
Anaerobic
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Time
F.I.T.T. Principle
7.Be able to list and define all the components of the F.I.T.T.
Principle
t  Amount of time spent in a single
training session
t  General guideline is 20–60 minutes
of continuous activity
t  Beginners should aim for 20
minutes and build up to longer
durations
t  Experienced athletes should aim
for 60 minutes
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The Three Energy Systems
11.Be able to complete the chart on the 3 energy systems and the
F.I.T.T.
Anaerobic Alactic
Anaerobic Lactic
Aerobic
High speed explosive movements
(85%–100% of maximal intensity)
High speed explosive movements
(75%–85% of maximal intensity)
Repetitive movements (50%–75%
of maximal intensity)
Long rest periods between sets
Long rest periods between sets
Short rest periods between sets
High intensity and volume training
Moderately high intensity and
volume training
Moderately low intensity and
volume training
Training prescription depends on
athlete’s
level of fitness, athletic aspirations,
and type of sport
Training prescription depends on
athlete’s
level of fitness, athletic aspirations,
and type of sport
Training prescription depends on
athlete’s
level of fitness, athletic aspirations,
and type of sport
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Overload12.Define the overload principle and what 4 aspects of training can it
be implemented.
t  To get stronger, the body must perform
tasks that are more challenging than those
to which it is accustomed
t  Over time the body will adapt; new
demands must be incorporated
t  Overload can include all aspects of
training:
v  Physiological
v  Emotional
v  Mental
v  psychological
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Specificity (S.A.I.D.)
-(specific activity imposed demand)
13.Know what the letters for S.A.I.D. stand for and how it
applies in training an athlete
t  In order for specific outcomes to
occur, training must be specific to
those outcomes
v  To improve your vertical
jump, your exercise
prescription should include
explosive power such as
exercises that target the legs
t  Specific muscle adaptations will
occur if training is specific
t  Training must reflect athlete’s
“game situation needs”
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Reversibility
14.What 2 things does the principle of reversibility lead to?
15.What 4 things can lead to detraining?
t  “Use it or lose it”
t  Principle of Reversibility leads
to:
v  Atrophy
v  Detraining
! Injury
! Lack of motivation
! Overtraining
! Burnout
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Training Methods
16.List 6 training methods
t  Periodization
t  Concurrent training
t  Interval training
t  Fartlek training
© iStockphoto.com/”leezsnow”
t  Resistance training
t  Plyometric training
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Interval
17.List 4 ways of manipulating interval training
t  Can benefit both anaerobic and aerobic systems
t  Alternating periods of intensity within a given workout
t  Great for lactic acid training threshold
t  Manipulates:
v  Length of intense period
v  Intensity
v  Length of rest
v  Number of repetitions
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Plyometrics –
18.What are the 2 things do plyometric develop and list 5
plyometric exercises
t  “Stretch-shortening exercises”
v  Bounding
v  Hopping
v  Jumping
v  Box jumps
v  Box drills
t  Used to develop strength and power
t  Caution: Should not be used until
athletes have a solid aerobic and
anaerobic base
Children should also avoid repeated
long, high intense plyometric routines
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Personal Fitness Training
19.What are the 3 stages of personal fitness training?
t  Stage 1: Counselling and Objectives
t  Stage 2: Fitness Assessment
t  Stage 3: Guidelines for Developing
an Exercise Program
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Fitness Assessment20.What are the 4 aspect of fitness that we evaluate in a fitness
program
21.What is the difference between health related fitness and
performance related fitness
t  Baseline measures are useful in setting goals and can be used to
monitor progress and adjust exercise programs
t  Before an exercise prescription can be developed you must assess
baseline values for selected components of fitness:
v  Cardiovascular
v  Body composition
v  Muscular strength and endurance
v  Flexibility
t  Test selection should be based upon the objectives and components of
concern to the client
t  Some individuals may seek performance-related or health-related
fitness
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Health-Related Fitness
22.What 4 aspects of health related fitness
t  Health-related fitness includes:
v  Body composition
! Subcutaneous fat distribution
v  Muscular balance
v  Cardiovascular functions
! Sub-maximal exercise capacity
v  Metabolic components
! Blood lipids
! Glucose tolerance
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Cardiovascular Assessment
23.Know a test that can be used to assess each of the 4 aspects
health related fitness
t  Best indicator of overall health
t  Determined by the maximal amount of oxygen (VO2max) that the
human body is able to utilize per minute of physical activity
t  Test examples:
v  The Modified Canadian Aerobic Fitness Test (mCAFT)
!  CPFLA protocol
v  1.5-Mile Run Test
v  Rockport 1 Mile Walking Test
v  Single Stage Treadmill Walking Test
v  Cycle Ergometer Test
v  3 minute step test
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Body Composition Assessment
23.Know a test that can be used to assess each of the 4 aspects
health related fitness
t  The term body composition refers to fat mass and lean body mass
(non-fat)
t  Essential fat is needed for normal physiological functions
t  Storage fat is stored as adipose tissue, mostly beneath the skin, around
major organs and the visceral areas
t  Test examples:
v  Hydrostatic or underwater weighing
! Most effective
v  Bioelectrical impedance
v  Skinfold thickness
v  Girth measurements
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Muscular Strength Assessment
23.Know a test that can be used to assess each of the 4 aspects
health related fitness
t  Muscular strength
v  The maximum tension or force a
muscle can exert in a single
contraction
v  Determined by the maximal
amount of resistance an
individual can lift in a single
effort
! Known as one repetition
maximum or simply 1RM
v  CPAFLA’s Strength Appraisal:
! Hand Grip Test
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Muscular Endurance Assessment
23.Know a test that can be used to assess each of the 4 aspects
health related fitness
t  Muscular endurance
v  The ability of the muscle to perform repeated or sustained
contractions over a period of time
v  Commonly assessed by the number of repetitions an individual can
perform against a sub-maximal resistance, or by the length of time
a contraction can be sustained
v  CPAFLA’s Healthy Musculoskeletal Fitness Test
! Push-ups
! Sit-ups
! Back Extension
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Flexibility Assessment
23.Know a test that can be used to assess each of the 4
aspects health related fitness
t  Flexibility refers to the ability of a joint to move freely through its full
t
t
t
t
range or motion (ROM)
Flexibility is specific to each joint
v  Difficult to have one general flexibility test
Test examples:
v  Trunk Forward Flexion Test
! CPAFLA protocol
Gender and age influence joint flexibility
Most athletes forsake working on their flexibility
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Performance-Related Fitness
24.What are 5 aspects of performance related fitness?
t  Necessary for higher levels of sport performance
or optimal work performance
v  Motor skills
! Speed, agility, coordination
v  Cardiovascular endurance
v  Muscular power
v  Muscular strength and
endurance
v  Body composition
© iStockphoto.com/”nyul”
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General Program Design – Safety Issues
25.What are the 4 components of a general program design and
what each component should include?
t  Preparation (Warm-Up) Segment
v  ROM movements to increase joint lubrication and body temperature
t  Aerobic Segment
v  Monitor heart rate
! Talk Test
t  Resistance Segment
v  Warm-up
v  Adequate relief between sets
v  Follow weight-room safety rules
t  Cool-Down Segment
v  Target muscles used in the workout
v  Emphasis on static stretching
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Equilibrium and the Conservation of Energy
26.How does Newton’s first law explain Equilibrium?
27.How does Newton’s Third Law explain conservation of energy?
t  Newton’s theory (and biomechanics) rests on two assumptions:
v  Equilibrium
! Newton’s First Law
²  More than one force acts on a body, but no change in
velocity results
v  Conservation of energy
! Newton’s Third Law
²  Energy can never be created or destroyed, but can only be
converted from one form to another
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Isaac Newton’s “Model Universe”
28.What are Newton’s three Law’s of motion and be able to explain
each?
t  Three Laws of Motion
v  The Law of Inertia
! Every object in a state of uniform motion
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© iStockphoto.com/”red_moon_rise”
tends to remain in that state of motion
unless an external force is applied to it
v  The Law of Acceleration
! A force applied to a body causes an
acceleration of that body of a magnitude
proportional to the force, in the direction of
the force, and inversely proportional to the
body’s mass
v  The Law of Reaction
! For every action there is an equal and
opposite reaction
Types of Motion
29.Define Linear and rotational motion and how each is
generated.
t  Linear (or translational) motion
v  Movement in a particular
direction
v  Force generated by the
athlete’s muscles and the
resulting motion is in a straight
line
t  Rotational motion
v  Movement about an axis
v  Force does not act through the
centre of mass, but rather is
“off-centre,” and this results in
rotation
Rotational motion
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Lever Systems
30.Name the three types of levers.
t  Every moveable bone in the human body is part
of a lever system that facilitates movement
t  Three classes of levers
v  Class I lever (e.g. teeter-totter)
v  Class II lever (e.g. wheelbarrow)
v  Class III lever (e.g. snow shovelling)
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Lever Systems
64.Be able to draw each type of lever locating and showing the
direction of force, fulcrum and load and indicate which lever is
referred to as the teeter-totter, the wheelbarrow and the shovel.
65.Be able to give a real body example of each lever indicating what
the fulcrum is, and what muscle is generating the force.
t  Class I lever (e.g. teeter-totter)
v  The fulcrum (axis) is located
between the force (effort) and the
resistance load
© iStockphoto.com/”csuzda”
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Lever Systems
31.Be able to draw each type of lever locating and showing the direction of
force, fulcrum and load and indicate which lever is referred to as the teetertotter, the wheelbarrow and the shovel.
65.Be able to give a real body example of each lever indicating what the
fulcrum is, and what muscle is generating the force.
t  Class II lever (e.g. wheelbarrow)
v  The resistance is between the force
and the fulcrum
© iStockphoto.com/”GeofferyHolman”
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Lever Systems
32.Be able to draw each type of lever locating and showing the
direction of force, fulcrum and load and indicate which lever is
referred to as the teeter-totter, the wheelbarrow and the shovel.
65.Be able to give a real body example of each lever indicating what
the fulcrum is, and what muscle is generating the force.
t  Class III lever (e.g. shovelling)
v  The force is between the fulcrum and
the resistance
© iStockphoto.com/”tacojim”
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Stability
33.Be able to list and define the 7 principles of biomechanics
34.Define what stability is?
35.List each of the 4 sub-components that determine how stable a
person is and how each component can increase or decrease
stability of the person
t  Principle 1:
v  The lower the centre of mass, the larger the base of support,
the closer the centre of mass to the base of support, and the
greater the mass, the more stability increases
t  Principle 1 has four subcomponents:
v  The height of the centre of mass
v  The line of gravity
v  The base of support
v  Mass
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Maximum Effort
33.Be able to list and define the 7 principles of biomechanics
36.Define maximal force.
37.How one can increase maximal force
t  Principle 2:
v  The production of maximum
© iStockphoto.com/”ginosphoto”
force requires the use of all
possible joint movements
that contribute to the task’s
objective
v  F= (m x a) x number of
joints
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Maximum Velocity
33.Be able to list and define the 7 principles of biomechanics
38.Define maximal velocity
39.How can one increase maximal velocity
t  Principle 3:
v  The production of
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© iStockphoto.com/”TommL”
maximum velocity
requires the use of
joints in order – from
largest to smallest
Linear Motion
33.Be able to list and define the 7 principles of biomechanics
40.What does principle 4 say about impulse ( I=f*t ) with
respect to linear motion
t  Principle 4:
v  The greater the applied impulse, the greater the increase in velocity
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Linear Motion
33.Be able to list and define the 7 principles of biomechanics
41.What does principle 5 say about how movement occurs with
respect to linear motion
t  Principle 5:
v  Movement usually occurs in the
direction opposite that of the
applied force
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Angular Motion
33.Be able to list and define the 7 principles of biomechanics
42.In principle 6 how is angular motion produce with torque (describe the 2
variables)
t  Principle 6:
v  Angular motion is
produced by the
application of a force
acting at some distance
from an axis, that is, by
torque
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This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Angular Momentum
33.Be able to list and define the 7 principles of biomechanics
43.Define conservation angular momentum
44.If angular momentum holds true using the formula L=m*v*r why
and how can we affect a diver spinning or figure skater spinning.
v  Angular momentum is
constant when an athlete or
object is free in the air
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
© iStockphoto.com/”Alexander Yakovlev”
t  Principle 7:
Applications in Biomechanics
45. What are three areas in sport and fitness that
biomechanical principles are applied?
t  Performance improvement
v  Coaches and athletes focused on “performance improvement”
within the aspects of technique and sport training
t  Injury prevention and rehabilitation
v  High level of interest in biomechanics from sports medicine
specialists, trainers, and injured athletes in relation to “injury
prevention and rehabilitation”
t  Fitness and personal training
v  Biomechanical analysis can be applied both to exercise and to
equipment
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.
Resistance Training Guidelines
46. When toning muscle and building muscle – how do reps (time)
and weights (intensity) compare
©Thompson Educational Publishing, Inc. 2003. All material is copyright protected. It is illegal to copy any of this material.
This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.