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Intro kinesiology > Chapter 9 - Enhancing Health, Study, Work and Play through Physical Fitness > Flashcards

Chapter 9 - Enhancing Health, Study, Work and Play through Physical Fitness Flashcards

1
Q

fitness includes what 6 things?

A

1) Cardiorespiratory endurance
2) Flexibility
3) body composition
4) muscular strength
5) muscular power
6) muscular endurance

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2
Q

define physical fitness

A

the ability of the body to adjust to the demands and stresses of physical effort

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3
Q

what is physical fitness thought to be a measure of?

A

physical fitness is thought to me a measure of ones physical health

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4
Q

define physical activity

A

any movement carried out by the skeletal muscles

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5
Q

physical activity requires the use of ______

A

energy

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6
Q

muscle strength

A

the ability of a muscle or muscle group to exert force against a resistance

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7
Q

true or false: muscular strength is commonly measured as a maximal value

A

true

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8
Q

what is a synonym for strength?

A

force

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9
Q

greater muscle mass results in?

A

greater muscle mass results in greater strength

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10
Q

force = ____ x _____

A

force = mass x acceleration

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11
Q

power

A

the ability to overcome external resistance at a high rate of muscular contraction

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12
Q

what is the ability to exert fore dependent on?

A

muscular strength

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13
Q

_______ is a derivative of muscular strength

A

Power

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14
Q

muscular endurance

A

the ability of a muscle or muscle group to sustain a given level of force (static, exercise) or to repeatedly contract and relax (dynamic exercise) at a given resistance

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15
Q

what is an example of static exercise?

A

the flexed arm hang is an example of a static exercise

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16
Q

what is an example of a dynamic exercise?

A

sit-ups are an example of a dynamic exercise

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17
Q

agonist

A

working muscles

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18
Q

antagonist

A

counter-acting muscles

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19
Q

training should include exercises that stimulate both the ______ and the ______

A

agonists and antagonists

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20
Q

what 2 things happen when you focus only on increasing agonist strength?

A

1) tends to shorten the agonist muscles

2) tends to weaken the antagonist muscles

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21
Q

cardiorespiratory endurance

A

the ability to produce energy through an improved delivery of oxygen to working muscles

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22
Q

what 2 systems does cardiorespiratory endurance involve?

A

involves cardiovascular system and respiratory system

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23
Q

what is the major function of the cardiorespiratory system?

A

to provide oxygen to tissues

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24
Q

what is the cardiorespiratory system needed for?

A

exertion over longer periods of time

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25
Q

aerobic power

A

the maximal rate at which the body can take up, transport, and utilize oxygen

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26
Q

what is the maximal rate at which the body can take up, transport, and utilize oxygen expressed as?

A

maximal oxygen uptake or max VO2

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27
Q

what is max VO2 measured as?

A

max VO2 is measured as the maximal volume of oxygen consumption recorded during a progressive exercise test to exhaustion

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28
Q

predictions based on the _____ relationship between heart rate and workload can be made over a given workload range

A

linear

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29
Q

with increasing workload, ________ increases to a maximum that corresponds to a maximal oxygen consumption (max VO2)

A

heart rate

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30
Q

flexibility

A

the ability of a joint to move through its full range of motion

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31
Q

what is flexibility determined by?

A

determined by joint structure, muscle length, and muscle elasticity

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32
Q

what 3 things is flexibility affected by?

A
  • age
  • gender
  • inactivity
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33
Q

what are the 3 benefits of flexibility?

A
  • good joint health
  • slowed joint deterioration
  • improved quality of life
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34
Q

what can flexibility prevent?

A

back pain and injuries

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35
Q

_______ is important for flexibility

A

collagen

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36
Q

what is the main structural protein in connective tissues?

A

collagen

37
Q

collagen provides structure and support to what 4 things?

A

tendons, tissues, ligaments and joints

38
Q

______ (protein in connective tissue) allows muscles to be stretched

A

elastin

39
Q

what are the 3 basic stretching methods?

A

1) static stretching
2) dynamic or ballistic stretching
3) proprioceptive neuromuscular facilitation (PNF) stretching

40
Q

static stretching method

A
  • holding a fully stretched position

- slow relaxation of muscles to be stretched

41
Q

how long is static stretching held for?

A

10-30 seconds

42
Q

how many times should static stretching be repeated?

A

4-6 times

43
Q

dynamic stretching method

A
  • rapidly moving a joint through its full range of motion

- involves stretching with repetitive bouncing movements, using small intervals

44
Q

which stretching method increases amplitude range

A

dynamic stretching method

45
Q

when is the maximal range achieved for dynamic stretching method?

A

10-20 movements

46
Q

how many times is dynamic stretching repeated?

A

3-5 times

47
Q

what is the most efficient stretching method?

A

PNF method

48
Q

_____ stretching method exploits the muscle spindles and the golgi tendon organs (the stretch reflex)

A

PNF stretching method

49
Q

true or false: the PNF stretching method involves a partner

A

true

50
Q

what are the 3 stages to the PNF stretching method?

A

1) Active Stretching Phase
2) Pre-Tension Phase
3) Passive Stretching Phase

51
Q

active stretching phase

A

muscles are actively pulled to the limit of the movement range

52
Q

true or false: active stretching phase is performed fast and staggered

A

FALSE: active stretching phase is performed slow and continuously

53
Q

what does active stretching phase inhibit?

A

inhibits muscle spindles from inducing stretch reflex (and prevents muscles from contracting)

54
Q

Pre-tension phase

A

trainee exerts a full isometric (static) contraction against partner resistance

55
Q

how long is pre-tension phase held for?

A

held for 7-10 seconds

56
Q

_________ causes tendon spindles to release inhibitory relaxation of the muscles to be stretched

A

Pre-tension phase

57
Q

Passive Stretching Phase

A

partner pushes the body further into the stretching position, to pain moderate discomfort

58
Q

how long is the final position of the passive stretching phase held for (with muscles relaxed)?

A

6-10 seconds

59
Q

True or false: for passive stretching phase the partner applies slow and constant pressure

A

true

60
Q

body composition

A

refers to the amounts of fat, muscle, bone and other organs that make up the body

61
Q

what 2 percentages are at primary interest for body composition?

A

percentages of lean body mass and fat body mass

62
Q

what 2 things is physical fitness generally associated with?

A

1) a reduced body fat content

2) increased lean body mass

63
Q

what does psychomotor ability serve to integrate?

A

serves to integrate the central nervous system with the more physical components of fitness

64
Q

what is psychomotor ability important to?

A

important to functioning and performance in everyday and fitness environments

65
Q

what is psychomotor ability related to?

A

related to an athletes ability to adapt and respond to changes in their surroundings

66
Q

state 10 training components to consider

A

1) training time
2) frequency of exercising
3) intensity of exercising
4) volume of training
5) work-to-rest ratio
6) type of exercise
7) order of exercises
8) number of repetitions per set
9) number of sets
10) recovery periods between exercises

67
Q

training time

A

refers to the total time devoted to developing fitness

68
Q

what is training time based on?

A

based on the duration of each training session and frequency of training per week, month, or year

69
Q

what does training frequency depend on?

A

depends on the goals of the individual

70
Q

how many times may athletes train per week for strength and cardiovascular endurance?

A

2-10 times per week

71
Q

how many sessions per week may be sufficient to maintain levels of strength and endurance for general fitness training?

A

2-3 sessions per week

72
Q

how many times per week does someone have to train for weight loss or strength or endurance gains?

A

4-6 sessions per week

73
Q

training volume

A

refers to the sum total of work performed during a training session or phase of training

74
Q

how is training volume measured?

A

measured in various units depending on the type of activity

75
Q

______ movements (walking, running, swimming, etc.) are measured in meters or kilometres as a measure of distance

A

cyclic movements

76
Q

strength exercises using body weight are measured by _________ and the number of exercises done

A

by the number of repetitions performed

77
Q

how are strength exercises using weights measured?

A

strength exercises using weight are measured by the sum of all weight lifted per session, and the number of repetitions performed with a given load

78
Q

what is probably the most important component of strength training?

A

Training intensity

79
Q

what does training intensity characterize

A

training intensity characterizes the degree of stimulation or intensity of exercise per unit of time

80
Q

how is training intensity measured?

A

measured in various units depending on the type of activity

81
Q

how is training intensity expressed?

A

expressed as a percentage of a trainees personal best or 100% performance in the activity

82
Q

______ becomes the benchmark, or starting point, for defining relative intensities to be used to plan workouts

A

training intensity

83
Q

work-to-rest ratio

A

refers to the relationship between the phases of work and rest during training

84
Q

true or false: in general, the lower the intensity of exercise per unit of time, the shorter the rest periods required

A

true

85
Q

true or false: the higher the intensity of exercise per unit of time, the longer the rest periods must be

A

true

86
Q

warm-up and cool-down

A

loosening up and relaxation exercises performed before and after training are beneficial

87
Q

list 3 benefits of warm up

A

1) raising the body temperature, increasing respiration, heart rate, blood flow, metabolic rate, oxygen exchange
2) increasing range of movement, decreasing muscle tension, preventing muscle, tendon, ligament strains
3) increasing central nervous system activity, improving coordination, reducing reaction time

88
Q

list 2 benefits of cool down

A

1) helps speed recovery from bout of exercise

2) helps physiological systems return to normal levels

89
Q

what is important to do during a cool down?

A

replenish the fluid complex (will show a deficit the next day if you don’t)

Intro kinesiology (19 decks)

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