Chapter 9 Flashcards
skill-related Fitness
fitness components important for success in skillful activities and athletic events
skill-related Fitness
components
agility balance coordination power speed reaction time
agility
the ability to quickly and efficiently change body position and direction
agility test
SEMO agility test
measures general body agility
Balance
the ability to maintain the body in proper equilibrium
balance test
one-foot stand test
measures static balance
coordination
the integration of the nervous and muscular systems to produce correct, graceful and harmonious body movements
coordination test
soda test
assess overall motor or muscular control and movement time
power
the ability to produce the maximum force in the shortest time
Power
2 components
Speed and force (strength)
power test
standing long jump
measure leg power
reaction time
the time required to initiate a response to a given stimuli
reaction time test (preferred hand)
yardstick test
measure hand reaction time in response to visual stimuli
speed
the ability to rapidly propel the body or a part of the body from one point to another
speed test
50 yard dash
measure speed
endorphins
morphinelike substances released from the pituitary gland during prolonged aerobic exercise and though to induce feelings of euphoria and natural well-being
Do people get a physical high during aerobic exercise?
during vigorous exercise endorphins are released
Can people with asthma exercise?
yes
need proper medications from doctor prior to exercise
should not exercise alone and should carry meds
What type of activities are recommended for people with arthritis?
combined stretching, aerobic and strength training program
what precautions should people with diabetes take with respect to exercise
need doctor approval and need to be under control
never exercise alone
wear bracelet
take insulin as required
Type 1 diabetes
Insulin dependent diabetes
Autoimmune relates disease found primarily in young people
Pancreas produces little or no insulin
Type 2 diabetes
Accounts for 90% of all diabetes
Mainly in overweight people
Pancreas does not produce enough insulin or cells become insulin resistant
Exercise helps in prevention and treatment
Biggest concern for people with diabetes is
Exercise induced hypoglycemia
Hypoglycemia symptoms
Weakness Confusion Shakiness Tiredness Hunger Headache
type 2 diabetes
aerobic exercise
intensity- moderate 40-60% VO2Max
duration- no less than 150 minutes per week or 30 minutes per day for 5 days per week
mode-any type
frequency - at least 3 times per week, 5 times best
type 2 diabetes
resistance training
intensity- 50-80% 1RM
sets- minimum of 1 set to near fatigue of 5-10 exercises
frequency- minimum 2 per week, 3 best
type 2 diabetes
additional guidelines
- check blood glucose before and after exercise
- if on insulin, monitor at least twice within 30 minutes of starting exercise
- exercise 1-3 hours after a meal
is exercise safe during pregnancy?
yes, exercise is beneficial during pregnancy
regular, moderate level physical activity
does exercise help relieve dysmenorrhea?
no, but it has been shown to relieve menstrual cramps because it improves circulation to the uterus
dysmenorrhea
painful menstruation
amenorrhea
cessation of regular menstrual flow
does participation in exercise hinder menstruation?
highly trained athletes can experience amenorrhea.
menstruation should not prevent exercise
does exercise offset the detrimental effects of smoking?
often motivates a person to stop smoking, but does not offset any of the ill effects of smoking
how long should a person wait after eating before exercising?
depends on amount of food eaten
-regular meal: 2 hours
what type of clothing should a person wear when exercising?
fit comfortably and allow freedom of movement
what time of the day is best to exercise?
almost any time of day with the exception of two hours after a heavy meal or midday/early afternoon on hot humid days
thermogenic response
the amount of energy required to digest food
Why is exercising in hot and humid conditions unsafe
the body uses 30-40 percent of energy for work and the rest becomes heat. If you can’t dissipate the heat on hot/humid days, body temperature increases and you could die
Symptoms of heat illness
Decreased perspiration Cramping Weakness Flushed skin Throbbing head Nausea/vomiting
heat cramps
muscle spasms caused by heat induced changes in electrolyte balance in muscle cells
Heat cramps
Symptoms
Cramps, spasms, muscle twitching
Heat cramps
First aid
Stop exercise
Get out of heat
Stretch painful areas
Drink water
heat exhaustion
heat related fatigue
Heat exhaustion
Symptoms
Fainting, dizziness, profuse sweating, cold and clammy skin
Heat exhaustion
First aid
Stop and find a cool place
Drink cool water
Loosen clothing
If not recovered in 30 minutes, seek medical attention
heat stroke
an emergency situation resulting from the body being subjected to high atmospheric temperatures
Heat stroke
Symptoms
Serious disorientation Warm, dry skin No sweating Vomiting High body temperature
Heat stroke
First aid
Immediate medical emergency
Get out of sun
Spray with cool water
Semi seated position
What precautions should you take exercising in the cold
frostbite and hypothermia
hypothermia
breakdown of the body’s ability to generate heat; drop in body temperature below 95 degrees F
can people exercise when they have a cold or flu?
usually you can, but pay attention to symptoms
symptoms of when to stop exercising
fever muscle ache vomiting diarrhea hacking cough
4 most common exercise related injuries
- high impact injuries
- rapid condition program
- improper shoes or training surface
- anatomical predisposition
treatment for acute sports injury
RICE Rest Ice Compression Elevation
purpose of RICE
minimize swelling in area and hasten recovery time
delayed muscle soreness
appears several hours after exercise, usually 12 hours and lasts 2-4 days
need to stretch before and after exercise
delayed muscle soreness
caused by
actual microtears in muscle
- fluid retention
- overstretching or tearing connective tissue in and around joints
exercise intolerance
the inability to function during exercise due to excessive fatigue or extreme feelings of discomfort
side stitch
a sharp pain in the side of abdomen
usually at beginning of exercise with new or unconditioned individuals
shin splints
injury to lower leg characterized by pain and irritation in the shin region of the leg
shin splints caused by
- lack of or improper conditioning
- physical activities on hard surfaces
- fallen foot arches
- chronic overuse
- improper shoes
muscle cramps caused by
the body’s depletion of essential electrolytes or breakdown of coordination between opposing muscle groups
elderly constitute
fastest growing segment of the population
main objective of fitness program for older adults should be
help them improve their functional status and contribute to healthy aging.
functional independence
the ability to carry out activities of daily living without assistance from other individuals
current fitness trends
core training fitness boot camp functional fitness high-intensity interval training spinning exercise and weight loss strength training yoga zumba
base fitness conditioning
6 weeks of the 4 health related fitness components:
- recommended body composition
- muscular strength and endurance
- flexibility
- cardiorespiratory fitness
sport specific conditioning
continue base conditioning but add sports specific training
-about half aerobic/anaerobic training should involve same muscles as sport
allow 4 weeks prior to start of season
High-intensity Interval Training
HIIT
a training program thet involves high-to very high intensity (80-90%) intervals, each followed by low to moderate intensity recovery interval
HIIT
training variables
DIRT
- Distance of each speed interval
- Interval or length of recovery time
- Repetitions or number of speed intervals
- Time for each speed interval
Overtraining
an emotional, behavioral and physical condition marked by an increased fatigue, decreased performance, persistent muscle soreness, mood disturbances and feelings of staleness or burnout as a result of excessive physical training
volume
the total amount of training performed in a given work period
periodization
training approach that divides the season into three cycles using systematic variation in intensity and volume of training to enhance fitness and performance
periodization cycles
macrocycles
mesocycles
microcycles
cross training
combination of aerobic activities that contribute to overall fitness
