Chapter 4: Exercise Principles and Pre-participation Screening Flashcards
Health Related Components of Physical Fitness: Cardiorespiratory Endurance
need to know
the ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity
Health Related Components of Physical Fitness: Muscular Endurance
need to know
The ability of a muscle to resist fatigue
Health Related Components of Physical Fitness: Muscular strength
need to know
the ability of a muscle to exert maximal force
Health Related Components of Physical Fitness: Flexibility
need to know
the range of motion at a joint
Health Related Components of Physical Fitness: Body Composition
need to know
The relative amounts of fat mass and fat free mass in the body
Skill Related Components of Physical Fitness: Agility
need to know
The ability to rapidly and accurately change the position of the body in space
Skill Related Components of Physical Fitness: Coordination
NEED TO KNOW
The ability to smoothly and accurately perform complex movements
Skill Related Components of Physical Fitness: Balance
need to know
The ability to maintain equilibrium while stationary or moving
Skill Related Components of Physical Fitness: Power
need to know
The rate of performing work, the product of force and velocity
Skill Related Components of Physical Fitness: Reaction Time
need to know
The amount of time elapsed between the stimulus for movement and the beginning of the movement
Skill Related Components of Physical Fitness: Speed
need to know
The ability to perform a movement within a short period of time
Aerobic (Cardiovascular Endurance) Exercise Recommendations: frequency
need to know
at least 3 days/week.
Aerobic (Cardiovascular Endurance) Exercise Recommendations: Intensity
need to know
Moderate and/or vigorous
Aerobic (Cardiovascular Endurance) Exercise Recommendations: Time
need to know
30-60 minutes/day or 150 minutes/week
Aerobic (Cardiovascular Endurance) Exercise Recommendations: Type
need to know
continuous or intermittent manner that involves major muscle groups is recommended for most adults
Resistance Training Exercise Recommendations: Frequency
need to know
each major muscle group should be trained at least 2 days/week.
Resistance Training Exercise Recommendations: Intensity
need
8-12 repetitions
Resistance Training Exercise Recommendations: Type
need
Multijoint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended for all adults.
Flexibility Exercise Recommendations: Frequency
need
2-3 days/week with daily being most effective
Flexibility Exercise Recommendations: Intensity
need
Stretch to the point of feeling tightness or slight discomfort
Flexibility Exercise Recommendations: Time
need
Holding a static stretch for 10-30 seconds is recommended for most adults.
Flexibility Exercise Recommendations: Type
need
each of the major muscle-tendon
Principles of Training
need
Specificity, Overload, Reversability
ACE IFT Model- Muscular Training: Functional Training
need
establishing postural stability and kinetic chain mobility
ACE IFT Model- Muscular Training: Movement Training
need
developing good movement patterns without compromising postural or joint stability
ACE IFT Model- Muscular Training: Load/Speed Training
need
applying external loads to movements that create a need for increased force production
ACE IFT Model- Cardiorespiratory Training: Base Training
need
developing an initial aerobic base
ACE IFT Model- Cardiorespiratory Training: Fitness Training
need
progressing the program through increased duration of sessions, increased frequency of sessions when possible, and the integration of more intense exercise.
Carotid Pulse
need
This pulse is taken from the carotid artery
Radial pulse
need
this pulse is taken from the radial artery
Temporal pulse
need
pulse obtained from the left or right temple
Zone 1
need
Light to moderate intensity exercise
Zone 2
need
vigorous intensity aerobic exercise
Zone 3
need
near maximal to maximal exercise
