Chapter 3 & 4 Flashcards
Mental health
a state of mind involving enjoyment of one’s social and physical environment, belief in one’s creativity and imagination and using one’s mental abilities to the fullest extent by taking risks, asking questions, accepting alternative points of view, and having an openness to continual growth and change
Mental wellness
more holistic concept of well-being, includes mental fitness and physical fitness as well as resilience (the ability to “bounce forward” from hardship
Metabolic fitness
physical fitness with the body at rest, including bodily functions at rest, vital signs and blood tests
What does performance based or motor based fitness relate to?
the body in action
What are the 2 categories of motor fitness?
health related
motor skills
Health-related fitness:
cardio-respiratory fitness, muscle strength, muscle endurance, flexibility, posture and body composition)
Motor skill
balance, coordination, reaction time, power, speed and agility
American Health Association ratio goal:
5:1 or better, optimum ratio is 3.5:1
Best glucose test?
fasting plasma glucose test
In healthy individuals, what level does glucose rarely rise above?
140mg/dL
Normal fasting values of blood insulin?
5-20um/mL
Korotkoff I
sharp thud
Korotkoff II
loud blowing sound
Korotkoff III
soft thud
Korotkoff IV
soft blowing sound
Korotkoff V
silence or diastole
Prehypertension
120-139/80-89
Stage I hypertension
140-150/90-99
Stage 2 hypertension
160+/110+
Amount of water before exercise?
a. Individuals should drink 400-600 mL of water 2-3 hours before exercise
Water during exercise?
a. 150-300 mL during exercise (approximately ever 15-20 mins
Water after exercise?
450-675 mL after exercise for every 0.5 kg of weight lost during exercise
Aerobic exercise:
requires continual use of oxygen, uses large muscle groups, can be maintained continuously and is rhythmic in nature
Anaerobic exercise:
performed in absence of continual oxygen source; usually short in duration and high in intensity, involving short bursts of exertion followed by periods of rest
Isometric exercise:
active exercise performed against stable resistance without change in muscle length
Isotonic exercise
muscle shortening to generate force
Isokinetic exercise
involves constant-velocity muscle actions that may be either concentric or eccentric
Sports exercise:
type of exercise involving physical games and competition
Therapeutic exercise:
sometimes called corrective exercise, is designed to use bodily movements to restore normal function in diseased or injured tissues and to maintain well-being
Methods to decrease DOMS:
i. Beginning exercise gradually
ii. Performing concentric contractions before building in eccentric contractions
iii. Performing a regular warm-up
iv. Performing moderate exercise whenever soreness is experienced
Level I of physical activity pyramid:
occasional
TV, computer, games
Level II of physical activity pyramid:
2-3 days/week
sports, active leisure
football, tennis, weight lifting, swimming
Level III of physical activity pyramid:
5-6 days/week
planned aerobic activity
accumulate total of 30 mins/day
Level IV of physical activity pyramid:
Everyday
increased incidental activity
steps, walking, etc
FITTE formula
F= frequency of exercise (how often) I= intensity of exercise (how hard) T= time or duration of exercise (how long) T= type of training (specificity of activity) E= level of enjoyment
Principle of individuality
requires that exercise prescription be designed to meet the individual’s need, taking into account mental status, physiological status, unique environmental considerations and other personal factors
Principle of overload
the progressive increase in the amount of exercise needed to improve fitness levels. To experience overload, the individual must increase the frequency, intensity or during or exercise or modify the type of exercise to increase physiological demand
Principle of specificity:
the training effects derived from different types of exercise
Principle of periodization
the need to avoid overtraining yet enhance performance accomplished through the manipulation of training frequency, intensity, duration, type of exercise and enjoyment
Principle of reversibility
the tendency of the body to lose strength, endurance, flexibility and power when exercise is not maintained
Principle of progression
the need to build muscular strength and endurance over time rather than try to reach an exercise on the initial attempt
Principle of adaptation
the counterpart to progression. As the body gains strength and endurance and becomes more fit, it also becomes more efficient, relying on less effort and energy to perform the same physical activity
Principle of recovery
the need to give the body time to repair from any increased demands from strenuous physical activity.
Certain exercises can predispose people to injury:
Hyperextending or overextending any joint
Placing excessive stress on joints, such as performing double leg lifts
Performing ballistic movements with the spine-either the low back or C-spine
Performing excessive hyperflexion of joints, which potentially damages ligaments, bursae, cartilage and other joint structures
Moving into positions that can pinch nerves in the head, neck, trunk and extremities
Activity nervosa:
condition characterized by too much activity and too little rest
Transtheoretical model of change:
precontemplation contemplation preparation action maintenance
Precontemplations state
goal: individual will begin thinking about change
Contemplation stage:
goal: Individual will examine benefits and barriers to change
Preparation stage
goal: Individual will have needed resources to initiate change
Action state
goal: Individual will develop self-efficacy in physical activity
Maintenance state
goal: Individual will integrate physical activity (exercise) into lifestyle
Intrinsic motivation:
engaging in an activity for pleasure with no expectation of material rewards or external constraints
Extrinsic motivation:
engaging in behavior as a means to an end and not for the sake of the activity itself
