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KIN 175 ch1-4 > ch.1-4 > Flashcards

ch.1-4 Flashcards

1
Q

8 components of wellness

A

physical, emotional, intellectual, spiritual, social, environmental, occupational, and financial.

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2
Q

Activity

A

all movement

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3
Q

Exercise

A

enhances health, intense, planned

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4
Q

5 components of physical fitness

A

cardiorespiratory, muscular strength, muscular endurance, flexibility, body comp.

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5
Q

6 stages to behavior change

A

precontemplation, contemplation, preparation, action, maintenance, termination.

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6
Q

SMART goals

A

specific, measurable, attainable, realistic, time frame.

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7
Q

Overload principle

A

to improve, body must be stressed

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8
Q

Maintenance

A

keeping achieved goal

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9
Q

10% rule

A

Max amount to increase in one week

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10
Q

Principle of specificity

A

training for specific goal

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11
Q

Principle of recuperation

A

24 hours of rest required

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12
Q

Reversibility

A

loss of fitness due to inactivity

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13
Q

Fitness goals

A

mode, warm-up, conditioning, cool down

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14
Q

FITT principle

A

frequency, intensity, time, type

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15
Q

Cardiorespiratory endurance

A

ability to perform aerobic exercise

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16
Q

VO2 max

A

aerobic capacity/ability to transfer & use oxygen

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17
Q

Cardiorespiratory system

A

delivers oxygen & nutrients, removes waste

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18
Q

Heart (right side)

A

pulmonary

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19
Q

Heart (left side)

A

systemic

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20
Q

ATP

A

immediate energy released from food

adenosine triphosphate

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21
Q

Arteries

A

carry oxygenated blood away from heart

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22
Q

Veins

A

carry oxygen depleted blood to heart

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23
Q

Stroke volume

A

amount of blood pumped with each beat

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24
Q

Radial artery

A

wrist

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25
Q

Carotid artery

A

neck

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26
Q

Anaerobic

A

without oxygen, provides ATP at start

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27
Q

Aerobic

A

with oxygen, uses fats proteins & carbs

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28
Q

Lactic acid

A

byproduct of glycosides, not responsible for DOMS; may protect muscle damage

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29
Q

Response (acute)

A

short term change after exercise

ex: increased heart rate

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30
Q

Adaptation (chronic)

A

change over time with exercise

ex: VO2 increase

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31
Q

Benefits of CRE (cardiorespiratory endurance)

A

lower risk of CVD, lower risk of type 2 diabetes, lower blood pressure

32
Q

HIIT

A

high intensity interval training

33
Q

SIT

A

sprint interval training

34
Q

Endurance training

A

aimed to improve cardio

35
Q

Cross training

A

alternate multiple training methods

36
Q

Interval training

A

bursts of high-intensity workouts

37
Q

Strength

A

ability to generate max force

38
Q

Endurance

A

ability to repeatedly generate force

39
Q

Resting metabolic rate

A

energy to drive the heart, higher rate = more energy burned

40
Q

of Skeletal Muscles

A

600

41
Q

Muscle structure

A

fibers, fascia, tendons

42
Q

slow-twitch fibers (type 1)

A

generate little force but highly resistant to fatigue

ex: cross country

43
Q

fast-twitch fibers (type 2x)

A

generate a lot of force but fatigue quickly

ex: basketball, sprinting

44
Q

intermediate fibers (type 2a)

A

combination of other 2 types, contract rapidly to produce great force and resist fatigue
ex: 5-10 rep exercise

45
Q

most people have (types of fibers)

A

equal amounts of all 3

46
Q

elite endurance have

A

more slow twitch

47
Q

elite sprinters have

A

more fast twitch

48
Q

There is a possible genetic link between predominance of fast twitch fibers and obesity & diabetes

A

true

49
Q

Muscular strength

A

amount of force a muscle can generate based on size and primary function. (larger the muscle and more fibers stimulated = greater force)

50
Q

muscular strength test

A

1 rep max test

51
Q

muscular endurance test

A

push up test, sit up test, curl test

52
Q

high intensity training increases

A

muscle size

53
Q

low intensity training increases

A

muscle endurance

54
Q

hypertrophy

A

increase in muscle size due to fiber size increase

55
Q

hyperplasia (uncommon)

A

formation of new muscle fibers

56
Q

isotonic

A

most common; movement of a body part of joint

57
Q

isometric

A

least common, valsalva maneuver

ex: pushing a wall

58
Q

isokinetic

A

machines; performed at a constant velocity

59
Q

amount of creatine needed to maintain levels

A

2g

60
Q

optimal training days per week for strength gains

A

2-3 days

61
Q

starter phase (exercise prescription)

A

weeks 1-3

62
Q

slow progression phase (exercise prescription)

A

weeks 4-20

63
Q

maintenance phase (exercise prescription)

A

week 20+ or goal reached

64
Q

concentric action (positive work)

A

muscle shortens during movement against gravity or resistance
ex: upward arm movement during a bicep curl

65
Q

eccentric action (negative work)

A

muscle lengthens during movement against gravity or resistance
ex: downward arm movement during a bicep curl

66
Q

progressive overload

A

progressively increase amount of resistance in the training

67
Q

capillaries

A

thin walled blood vessels that permit the exchange of gases and nutrients between the blood and tissues

68
Q

cardiac output

A

amount of blood pumped per minute

69
Q

energy metabolism during exercise

A

lower intensity burns fat

70
Q

bradycardia

A

slow heart rate

71
Q

tachycardia

A

high heart rate

72
Q

Borg rating of percieved exertion

A

15 point scale from 6-20

73
Q

facia

A

holds individual muscle fibers together and separates muscle from surrounding tissue

74
Q

tendons

A

fibrous connective tissue that attaches muscle to bone

75
Q

motor unit

A

a motor nerve and all of the muscle fibers it controls

KIN 175 ch1-4 (1 decks)

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