Basis of exercise training Flashcards
Health
A complete state of mental, social, and physical well-being and not merely the absence of disease
Wellness
Having the components of health balanced and at sufficient levels
Physical activity
any bodily movement produced by skeletal muscles that results in energy expenditure above resting energy expenditure
Leisure time
- an activity undertaken in individuals discretionary time
- involves personal choice
- wide varieties of motivators
exercise
planned, structured and repetitive and that has a final or intermediate objective or maintenance of physical fitness
sport
Involves competition (with rules and regulatory body), planned, structured, skilled, competitive
conditioning
the state of something with regard to its appearance, quality or working order
What is an adaptation?
Your body’s physiological response to training.
What changes
Explain a single disruption
There is a stimulus that causes a response
- a single stimulus disrupts homeostasis
- physiological processes occur to restore homeostasis
Explain a multiple disruption
There is a stimulus presented which causes a response which then causes an adaptation within the body
- stimuli disrupting homeostasis presented repeatedly
- physiological processes occur to change the condition of the organism/cell
What are the aspects of the FITT principle
F- Frequency
I- Intensity (difficulty)
T- Type
T- Time (volume or amount)
What is physical training?
Planned regimen of appropriate types of exercise, with sufficient volume, intensity and frequency to elicit change in an organism’s condition
What are the 3 different training objectives?
- Health and wellness
- Body composition/aesthetics
- Performance
What does training for health and wellness mean?
Training to improve physical fitness to improve health and wellness
What does training for body composition/aesthetics mean?
Training to modify physical appearance
What does training for performance mean?
Training to improve physical fitness to improve physical performance
What is performance
The action or performing a task or function
What are Kinematics? How do you explain them?
- the motion of human body in space
- what joint is moving?
- How is the joint moving? E.g. flexing, extending, etc.
What are Kinetics? How do you explain them?
- explains how a body responds when a force or torque is applied to it
- what has the load?
- What muscle groups are causing the action
- What action are they creating (eccentric, concentric, isometric)
What is a eccentric contraction?
Slow lengthening muscle contractions
What is a concentric muscle contraction?
Shortening muscle contraction
What is a isometric muscle contraction
A stabilizing muscle contraction
What are the Kinematics at the shoulder and elbow during a skull crusher? (Down-phase and up-phase)
Down-phase
- shoulder flexion
- elbow flexion
Up-phase
- shoulder extension
Elbow extension
What are the Kinetics at the shoulder and elbow during a skull crusher? (Down-phase and up-phase)
Down-phase
- eccentric shoulder extensors
- eccentric elbow extensors
Up-phase
- concentric shoulder extensors
- concentric elbow extensors
What are the Kinematics at the knee and ankle while doing a heavy squat (Down-phase and up-phase)
Down-phase
- knee flexion
- ankle dorsiflexion
Up-phase
- knee extension
- ankle plantarflexion
What are the Kinetics at the knee and ankle while doing a heavy squat (Down-phase and up-phase)
Down-phase
- eccentric knee extensors
- eccentric plantarflexors
Up-phase
- concentric knee extensors
- concentric plantarflexors
What are the Kinematics at the shoulder and elbow during a wide grip pull-up (Down-phase and up-phase)
Down-phase
- shoulder abduction
- elbow extension
Up-phase
- shoulder adduction
- elbow flexion
What are the Kinetics at the shoulder and elbow during a wide grip pull-up (Down-phase and up-phase)
Down-phase
- eccentric shoulder adductors
- eccentric elbow flexors
Up-phase
- concentric shoulder adductors
- concentric elbow flexors
