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1-Keiser Wellness > Chapter 9 > Flashcards

Chapter 9 Flashcards

1
Q

skill-related Fitness

A

fitness components important for success in skillful activities and athletic events

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2
Q

skill-related Fitness

components

A 
agility
balance
coordination
power
speed 
reaction time
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3
Q

agility

A

the ability to quickly and efficiently change body position and direction

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4
Q

agility test

A

SEMO agility test

measures general body agility

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5
Q

Balance

A

the ability to maintain the body in proper equilibrium

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6
Q

balance test

A

one-foot stand test

measures static balance

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7
Q

coordination

A

the integration of the nervous and muscular systems to produce correct, graceful and harmonious body movements

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8
Q

coordination test

A

soda test

assess overall motor or muscular control and movement time

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9
Q

power

A

the ability to produce the maximum force in the shortest time

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9
Q

Power

2 components

A

Speed and force (strength)

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10
Q

power test

A

standing long jump

measure leg power

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11
Q

reaction time

A

the time required to initiate a response to a given stimuli

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12
Q

reaction time test (preferred hand)

A

yardstick test

measure hand reaction time in response to visual stimuli

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13
Q

speed

A

the ability to rapidly propel the body or a part of the body from one point to another

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14
Q

speed test

A

50 yard dash

measure speed

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15
Q

endorphins

A

morphinelike substances released from the pituitary gland during prolonged aerobic exercise and though to induce feelings of euphoria and natural well-being

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16
Q

Do people get a physical high during aerobic exercise?

A

during vigorous exercise endorphins are released

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17
Q

Can people with asthma exercise?

A

yes
need proper medications from doctor prior to exercise
should not exercise alone and should carry meds

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18
Q

What type of activities are recommended for people with arthritis?

A

combined stretching, aerobic and strength training program

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19
Q

what precautions should people with diabetes take with respect to exercise

A

need doctor approval and need to be under control
never exercise alone
wear bracelet
take insulin as required

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20
Q

Type 1 diabetes

A

Insulin dependent diabetes
Autoimmune relates disease found primarily in young people
Pancreas produces little or no insulin

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21
Q

Type 2 diabetes

A

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

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22
Q

Biggest concern for people with diabetes is

A

Exercise induced hypoglycemia

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23
Q

Hypoglycemia symptoms

A 
Weakness
Confusion
Shakiness
Tiredness
Hunger
Headache
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24
Q

type 2 diabetes

aerobic exercise

A

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

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25
Q

type 2 diabetes

resistance training

A

intensity- 50-80% 1RM
sets- minimum of 1 set to near fatigue of 5-10 exercises
frequency- minimum 2 per week, 3 best

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26
Q

type 2 diabetes

additional guidelines

A
  • 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
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27
Q

is exercise safe during pregnancy?

A

yes, exercise is beneficial during pregnancy

regular, moderate level physical activity

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28
Q

does exercise help relieve dysmenorrhea?

A

no, but it has been shown to relieve menstrual cramps because it improves circulation to the uterus

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29
Q

dysmenorrhea

A

painful menstruation

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30
Q

amenorrhea

A

cessation of regular menstrual flow

31
Q

does participation in exercise hinder menstruation?

A

highly trained athletes can experience amenorrhea.

menstruation should not prevent exercise

32
Q

does exercise offset the detrimental effects of smoking?

A

often motivates a person to stop smoking, but does not offset any of the ill effects of smoking

33
Q

how long should a person wait after eating before exercising?

A

depends on amount of food eaten

-regular meal: 2 hours

34
Q

what type of clothing should a person wear when exercising?

A

fit comfortably and allow freedom of movement

35
Q

what time of the day is best to exercise?

A

almost any time of day with the exception of two hours after a heavy meal or midday/early afternoon on hot humid days

36
Q

thermogenic response

A

the amount of energy required to digest food

37
Q

Why is exercising in hot and humid conditions unsafe

A

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

38
Q

Symptoms of heat illness

A 
Decreased perspiration
Cramping
Weakness
Flushed skin
Throbbing head
Nausea/vomiting
39
Q

heat cramps

A

muscle spasms caused by heat induced changes in electrolyte balance in muscle cells

40
Q

Heat cramps

Symptoms

A

Cramps, spasms, muscle twitching

41
Q

Heat cramps

First aid

A

Stop exercise
Get out of heat
Stretch painful areas
Drink water

42
Q

heat exhaustion

A

heat related fatigue

43
Q

Heat exhaustion

Symptoms

A

Fainting, dizziness, profuse sweating, cold and clammy skin

44
Q

Heat exhaustion

First aid

A

Stop and find a cool place
Drink cool water
Loosen clothing
If not recovered in 30 minutes, seek medical attention

45
Q

heat stroke

A

an emergency situation resulting from the body being subjected to high atmospheric temperatures

46
Q

Heat stroke

Symptoms

A 
Serious disorientation
Warm, dry skin
No sweating
Vomiting
High body temperature
47
Q

Heat stroke

First aid

A

Immediate medical emergency
Get out of sun
Spray with cool water
Semi seated position

48
Q

What precautions should you take exercising in the cold

A

frostbite and hypothermia

49
Q

hypothermia

A

breakdown of the body’s ability to generate heat; drop in body temperature below 95 degrees F

50
Q

can people exercise when they have a cold or flu?

A

usually you can, but pay attention to symptoms

51
Q

symptoms of when to stop exercising

A 
fever
muscle ache
vomiting
diarrhea
hacking cough
52
Q

4 most common exercise related injuries

A
  • high impact injuries
  • rapid condition program
  • improper shoes or training surface
  • anatomical predisposition
53
Q

treatment for acute sports injury

A 
RICE
Rest
Ice
Compression
Elevation
54
Q

purpose of RICE

A

minimize swelling in area and hasten recovery time

55
Q

delayed muscle soreness

A

appears several hours after exercise, usually 12 hours and lasts 2-4 days
need to stretch before and after exercise

56
Q

delayed muscle soreness

caused by

A

actual microtears in muscle

  • fluid retention
  • overstretching or tearing connective tissue in and around joints
57
Q

exercise intolerance

A

the inability to function during exercise due to excessive fatigue or extreme feelings of discomfort

58
Q

side stitch

A

a sharp pain in the side of abdomen

usually at beginning of exercise with new or unconditioned individuals

59
Q

shin splints

A

injury to lower leg characterized by pain and irritation in the shin region of the leg

60
Q

shin splints caused by

A
  • lack of or improper conditioning
  • physical activities on hard surfaces
  • fallen foot arches
  • chronic overuse
  • improper shoes
61
Q

muscle cramps caused by

A

the body’s depletion of essential electrolytes or breakdown of coordination between opposing muscle groups

62
Q

elderly constitute

A

fastest growing segment of the population

63
Q

main objective of fitness program for older adults should be

A

help them improve their functional status and contribute to healthy aging.

64
Q

functional independence

A

the ability to carry out activities of daily living without assistance from other individuals

65
Q

current fitness trends

A 
core training
fitness boot camp
functional fitness
high-intensity interval training
spinning
exercise and weight loss
strength training
yoga
zumba
66
Q

base fitness conditioning

A

6 weeks of the 4 health related fitness components:

  • recommended body composition
  • muscular strength and endurance
  • flexibility
  • cardiorespiratory fitness
67
Q

sport specific conditioning

A

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

68
Q

High-intensity Interval Training

HIIT

A

a training program thet involves high-to very high intensity (80-90%) intervals, each followed by low to moderate intensity recovery interval

69
Q

HIIT

training variables

A

DIRT

  • Distance of each speed interval
  • Interval or length of recovery time
  • Repetitions or number of speed intervals
  • Time for each speed interval
71
Q

Overtraining

A

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

72
Q

volume

A

the total amount of training performed in a given work period

73
Q

periodization

A

training approach that divides the season into three cycles using systematic variation in intensity and volume of training to enhance fitness and performance

74
Q

periodization cycles

A

macrocycles
mesocycles
microcycles

75
Q

cross training

A

combination of aerobic activities that contribute to overall fitness

1-Keiser Wellness (13 decks)

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