Chapter 1, 3 and 6 Flashcards

Lifting weights to improve strength, power, or endurance. Benefits: Builds strength, bone density, endurance. Disadvantages: Risk of injury, needs equipment, overtraining.

High-intensity exercise with rest periods. Benefits: Boosts fitness, burns calories, adaptable. Disadvantages: Injury risk, demanding, needs motivation.

Explosive movements for power. Benefits: Improves power, speed, performance. Disadvantages: Injury risk, needs technique, not for beginners.

Steady exercise at moderate intensity. Benefits: Builds endurance, simple, no equipment. Disadvantages: Monotonous, no anaerobic gains, overuse injuries.

Mix of steady and varied intensity. Benefits: Aerobic & anaerobic fitness, adaptable, varied. Disadvantages: Needs discipline, hard to monitor, overtraining risk.

Stations targeting different muscle groups. Benefits: Full-body fitness, adaptable, all levels. Disadvantages: Needs equipment, setup time, technique risk.

High-altitude training for endurance. Benefits: More red blood cells, better oxygen transport. Disadvantages: Expensive, temporary effects, location needed.

Holding stretches to improve flexibility. Benefits: Flexibility, injury prevention, recovery aid. Disadvantages: No strength/endurance gains, time-consuming.

Support, protection, movement, shape, blood cell production, mineral storage.

Hinge, ball and socket, pivot, condyloid.

When one muscle contracts (agonist) and the other relaxes (antagonist) to create movement.

Exercise with oxygen, e.g., long-duration activities like running or swimming.

Exercise without oxygen, e.g., short bursts of high-intensity activities like sprinting.

Increased heart rate, breathing rate, body temperature, and sweating.

Fatigue, muscle soreness, increased lactic acid production.

Improved cardiovascular fitness, muscular strength, flexibility, and reduced risk of chronic diseases.

A state of complete physical, mental, and social wellbeing, not merely the absence of disease.

The ability to meet the demands of the environment.

Cardiovascular endurance, muscular endurance, strength, flexibility, speed, power, agility, balance, coordination, reaction time.

Specificity, overload, reversibility, tedium.

Frequency, intensity, time, type.

Obesity, heart disease, diabetes, poor mental health.

Carbohydrates, proteins, fats; provide energy and support body functions.

Provide a brief, specific answer (1 mark).

Give reasons or causes, often requires linking points (2-4 marks).

Make judgements, consider pros and cons, and justify your answer (6+ marks).