Chapter 1: Defining Health & Fitness Exam 1 Flashcards
Scope of Practice
-The range of activities that a licensed health professional is allowed to perform within their profession
-Important to stay within scope to ensure safety, legality, & effectiveness
Physical Activity
-Any body movement that uses more energy than at rest
-Includes all Activities of Daily Living (ADL’s): Leisure, Occupational, Active Transportation, etc.
Physical Fitness
-Ability to perform all these activities of daily living (ADLs) without undue fatigue
-Comprised of five health related and six skill related components
Exercise
A planned, structured, and repetitive body movement done to improve or maintain one or more of the 11 components of physical fitness
Cardiorespiratory Fitness
-Ability of the heart, lungs, and circulatory system to deliver enough oxygen to working muscles during sustained activity
-Regular aerobic exercise
-Increases body’s ability to deliver and use oxygen
Benefits of Cardiorespiratory Fitness
-Strengthens heart muscle & enlarges chambers of the heart to pump more blood per beat
-Promotes blood vessel dilation through effects of nitric oxide
-Increases number of red blood cells and hemoglobin molecules
-Increases number of capillaries
-Increasing number of mitochondria and aerobic enzymes to produce energy (ATP)
-Net Result is MORE ENERGY
Muscular Strength
The ability of muscles to exert a maximal force
Muscular Endurance
The ability of muscles to hold a position or perform repeated contractions without fatigue
Muscular Strength/Muscular Endurance
Regular resistance training helps to build and maintain muscle strength, muscle endurance and muscle mass
How does Resistance Training work?
By increasing the diameter of muscle fibers and improving neuromuscular communication and motor unit recruitment ability
What does Resistance Training Help?
-Increase metabolic rate so more calories are burned and less calories are stored
-Prevent injury, low back and arthritic pain and by promoting joint stability and absorbing stressful external forces
-Use glucose more efficiently
Between what ages is more than 50% of muscle loss without resistance training?
25 & 80
Flexibility
-The range of motion (ROM) at a joint or a series of joints
-Regular stretching
Benefits of Flexibility
-Prevents injury by promoting elasticity and resiliency of connective tissue
-Promotes balance and alignment reducing risk of injury and natural wear and tear
Affects of Inactivity on Flexibility
-Decreases flexibility due to lack of blood flow promoting shortening of connective tissue
-Increases viscosity of joint fluid
What causes physical changes in connective tissue (collagen fibers) and de-hydration of soft tissue?
Aging
Body Composition
-Percentage of fat-mass versus fat-free mass (muscle, bone and other tissues)
-Measures body fat percentage
-Measure Waist-To-Hip-Ratio
Excess body fat reduces life expectancy by increasing risk of:
-Coronary Heart Disease
-Hypertension
-Stroke
-Type II Diabetes
-COPD
-Osteoarthritis
-Cancer
-Gallbladder Disease
What is the most effective method of fat reduction?
Regular exercise combined with dietary restriction
Five Health Related Components of Physical Fitness
Cardiorespiratory Fitness, Muscular Strength, Muscular Endurance, Flexibility, & Body Composition
Six Skill Related Components of Physical Fitness
Speed, Power, Agility, Coordination, Reaction Time, & Balance
Speed
Ability to move your body or body parts quickly
Power
Ability of muscles to generate a maximal force quickly
Agility
Ability of your body to quickly and accurately change direction in space
Coordination
The ability to use your senses and body parts to produce smooth, accurate movements
Reaction Time
The ability to respond quickly to what you see, hear, or feel
Balance
The ability to control or stabilize the body while stationary or moving
Health Benefits of Exercise
-Increases HDL
-Decreases LDL
-Decreases triglycerides
-Reduces Risk of Coronary Heart Disease (CAD), Hypertension and Stroke
-Reduces Risk of Diabetes
-Reduces Risk of Obesity
-Decrease Risk of Osteoporosis
-Improves Immune System
-Reduces Risk of Cancer
-Improves Mental Health
-Improves Daily Work Capacity
-Increases Longevity
-Increases Quality of Life
How many people meet the minimum aerobic and strength training guidelines?
-46.9% of Americans for Aerobic Guidelines
-31.0% of Americans for Strength Training Guidelines
FITT Formula
-Frequency= How Often
-Intensity= How Hard
-Time= How Long
-Type= What Kind
General Aerobic Exercise Guidelines
-Frequency= 3-5 days per week
-Moderate Intensity=40%-59% HRR & RPE (4-6)
-Vigorous Intensity=60%-89% HRR & RPE (7-8)
-Moderate Intensity=30-60 min per session, >_ 150 min weekly
-Vigorous Intensity=20-60 min per session >_75 min weekly
-Type: large muscle group activities performed in a continuous/intermittent manner
-Ages 6-17: 60 min of Daily Physical Activity
-Ages 65 & Above: use guidelines as tolerated
HRmax Method Calculation
220-age * Intensity % = THR in BPM
HRR Method Calculation
(220 - Age - RHR) * (Intensity % + RHR) = THR in BPM
The Problem with Calculating Target Heart Rates
-Age predicted maximal heart rate formulas highly inaccurate
-Overestimates or underestimates 95% of the population
RPE & Talk Test
-More accurate measure of metabolic responses to exercise
-Based on Ventilatory Thresholds
-Aerobic (VO2) Steady State
-VT1
-VT2
Aerobic (VO2) Steady State
-O2 supply can meet O2 demand
-Producing energy aerobically
VT1
-Upper limit of aerobic steady state (crossover point)
-O2 supply can’t meet O2 demand
-Stop producing energy aerobically and shift to anaerobic metabolism
-Lactic acid accumulates in blood
-Body responds by producing bicarbonate ions to neutralize acid
-Blow off more CO2 and breathing rate increases
-RPE 4-6 / 50%-59% HRR
VT2
-Lactic acid increases faster than the body can buffer and remove it
-Upper limit of prolonged activity
-RPE 7-9 / 70%-89% HRR
General Strength Training Guidelines
-Frequency: beginners at least 2 non-consecutive days per week, experienced can choose weekly frequency
-Intensity: beginners 60-70% 1-RM, experienced dependent upon goals
-Time: beginners 1 or more set of 8-12 reps, experienced dependent upon goals, 30sec-3min rest between sets
-Type: anything that provides resistance and creates tension in the muscle
Strength Repetition Continuum
-1-5 reps (1-30secs)
-Trains neurological system to preferentially recruit Type IIb fast twitch glycolytic muscle fibers
-Large diameter muscle fibers with high anaerobic capacity
-Moderate change in muscle size
Size Repetition Continuum
-6-20 reps (30-120 secs)
-Recruits all fiber types including Type IIb fast twitch glycolytic fibers, Type IIa fast twitch glycolytic/oxidative fibers and Type I slow twitch oxidative fibers
-Large change in muscle size
-More strength at lower end of range & more endurance at high end of range
Endurance Repetition Continuum
-20 reps (120 secs or more)
-Recruits Type 1 slow twitch oxidative muscle fibers
-Small diameter muscle fibers with high aerobic capacity
-Minor change in muscle size & strength
General Flexibility Training Guidelines
-Frequency: at least 2-3 days per week(daily most effective)
-Intensity: stretch slowly to a point of mild tension
-Time: hold stretch 10-30 seconds for a total of 90 seconds per joint
-Type: static, dynamic or proprioceptive neuromuscular facilitation (PNF) stretching methods, NO BALLISTIC STRETCHES
