ch.1-4 Flashcards
8 components of wellness
physical, emotional, intellectual, spiritual, social, environmental, occupational, and financial.
Activity
all movement
Exercise
enhances health, intense, planned
5 components of physical fitness
cardiorespiratory, muscular strength, muscular endurance, flexibility, body comp.
6 stages to behavior change
precontemplation, contemplation, preparation, action, maintenance, termination.
SMART goals
specific, measurable, attainable, realistic, time frame.
Overload principle
to improve, body must be stressed
Maintenance
keeping achieved goal
10% rule
Max amount to increase in one week
Principle of specificity
training for specific goal
Principle of recuperation
24 hours of rest required
Reversibility
loss of fitness due to inactivity
Fitness goals
mode, warm-up, conditioning, cool down
FITT principle
frequency, intensity, time, type
Cardiorespiratory endurance
ability to perform aerobic exercise
VO2 max
aerobic capacity/ability to transfer & use oxygen
Cardiorespiratory system
delivers oxygen & nutrients, removes waste
Heart (right side)
pulmonary
Heart (left side)
systemic
ATP
immediate energy released from food
adenosine triphosphate
Arteries
carry oxygenated blood away from heart
Veins
carry oxygen depleted blood to heart
Stroke volume
amount of blood pumped with each beat
Radial artery
wrist
Carotid artery
neck
Anaerobic
without oxygen, provides ATP at start
Aerobic
with oxygen, uses fats proteins & carbs
Lactic acid
byproduct of glycosides, not responsible for DOMS; may protect muscle damage
Response (acute)
short term change after exercise
ex: increased heart rate
Adaptation (chronic)
change over time with exercise
ex: VO2 increase
Benefits of CRE (cardiorespiratory endurance)
lower risk of CVD, lower risk of type 2 diabetes, lower blood pressure
HIIT
high intensity interval training
SIT
sprint interval training
Endurance training
aimed to improve cardio
Cross training
alternate multiple training methods
Interval training
bursts of high-intensity workouts
Strength
ability to generate max force
Endurance
ability to repeatedly generate force
Resting metabolic rate
energy to drive the heart, higher rate = more energy burned
of Skeletal Muscles
600
Muscle structure
fibers, fascia, tendons
slow-twitch fibers (type 1)
generate little force but highly resistant to fatigue
ex: cross country
fast-twitch fibers (type 2x)
generate a lot of force but fatigue quickly
ex: basketball, sprinting
intermediate fibers (type 2a)
combination of other 2 types, contract rapidly to produce great force and resist fatigue
ex: 5-10 rep exercise
most people have (types of fibers)
equal amounts of all 3
elite endurance have
more slow twitch
elite sprinters have
more fast twitch
There is a possible genetic link between predominance of fast twitch fibers and obesity & diabetes
true
Muscular strength
amount of force a muscle can generate based on size and primary function. (larger the muscle and more fibers stimulated = greater force)
muscular strength test
1 rep max test
muscular endurance test
push up test, sit up test, curl test
high intensity training increases
muscle size
low intensity training increases
muscle endurance
hypertrophy
increase in muscle size due to fiber size increase
hyperplasia (uncommon)
formation of new muscle fibers
isotonic
most common; movement of a body part of joint
isometric
least common, valsalva maneuver
ex: pushing a wall
isokinetic
machines; performed at a constant velocity
amount of creatine needed to maintain levels
2g
optimal training days per week for strength gains
2-3 days
starter phase (exercise prescription)
weeks 1-3
slow progression phase (exercise prescription)
weeks 4-20
maintenance phase (exercise prescription)
week 20+ or goal reached
concentric action (positive work)
muscle shortens during movement against gravity or resistance
ex: upward arm movement during a bicep curl
eccentric action (negative work)
muscle lengthens during movement against gravity or resistance
ex: downward arm movement during a bicep curl
progressive overload
progressively increase amount of resistance in the training
capillaries
thin walled blood vessels that permit the exchange of gases and nutrients between the blood and tissues
cardiac output
amount of blood pumped per minute
energy metabolism during exercise
lower intensity burns fat
bradycardia
slow heart rate
tachycardia
high heart rate
Borg rating of percieved exertion
15 point scale from 6-20
facia
holds individual muscle fibers together and separates muscle from surrounding tissue
tendons
fibrous connective tissue that attaches muscle to bone
motor unit
a motor nerve and all of the muscle fibers it controls
