component 1 Flashcards
what is physical activity and what does it include?
it is any body movement that increases energy expenditure above resting levels. it includes everyday activities (walking), active leisure and recreation (exercise classes) and playing sport
what does inactivity and a sedentary lifestyle lead to? (diseases)
-CHD
-stroke
-obesity
-diabetes
depression
- osteoporosis
what is recommend to maintain health?
all adults 18-65 should achieve these as a min!
- 150min of mod intensity aerobic exercise per week
- or 75mins vigorous exercise
- plus at least 2 days per week muscular strength/endurance training
define exercise
form of physical activity. It is planned/structured and performed regually with specific intention of maintaining or improving 1 or more components of physical fitness
define physical fitness
potential outcome from taking part in regular activity/exercise
what 2 components make up physical fitness?
1) health related fitness (CV,muscular strength/endurance,endurence,flexibilty)
2) skill related fitness (speed, reaction time, agility, balance, coordination, power)
what does being physically fit allow a person to do?
carry out daily activities with more vigour/energy and without excess stress/fatigue. Someone who is physically fit will have more energy and reserves to deal with everyday life!
what is the definition of total fitness, health, wellbeing?
it is more than being healthy. it is a HOLLISTIC concept that embraces a no. of components that overall influence wellbeing.
what are the concepts that make up total fitness, health, wellbeing?
- physical fitness-wellbeing of the body systems, heart, lungs, bones and joints
- mental/emotional fitness=wellbeing of the mind
- medical fitness=being free from injury, chronic illness, diseases
- nutritional fitness=access to healthy food, healthy diet, balanced nutritional intake for growth fuel and repair
- social fitness=healthy interactions /relationships with others
what did the World Health Organisation1948 state about health?
a complete state of physical, mental and social wellbeing within the absesne of disease and infirmity
how would you classify someone who is physically active?
- can cope with stress efficiently
- meet new firends
- lower cholesterol levels
- eats more healthily
breakdown health related fitness
CV fitness muscular strength muscular endurance flexibility body comp
breakdown and define CV fitness
-heart, lungs ability to take in 02, utilise and get rid of waste products during exercise
exercises that use large muscle groups in rythmatic way increase HR to increase 02 blood delivery to said muscles
FITT principle for CV fitness
F-3-5days a week
I-mod/high intensity (HRR=mod-40-60%,vigorous-60-90%, max HR=mod-50-65%, vigorous 65-90%, RPE=mod-12-14RPE, vigorous-15-18RPE)
T-20-30mins (60min continous), med=30mins, vigorous=20min sustained
what are the long term effects of CV training?
- heart stronger
- more blood circulated per contraction
- more capillaries in the muscles
- more 02 delivery to muscles
- better waste products removal
- more mitochondria in muscles
- better weight management
- less disease
define muscular strength
maximal amount of force muscle/group can generate in 1 contraction.
-max weight a person can lift in 1 rep
define muscular endurance
muscle/group of muscles contracting for a period of Tim without tiring/fatigue
give examples of muscular strength/endurance training
body weight-squats db/resistance bands-bicep curls fixed resistance machines-chest press free weight-bench press water based exercise-db curls manual resistance-applied by partner cable machines-high to low cable row for chest
what is the strength continuum?
low reps high resistance (1-10)
what is the endurance continuum?
high reps, low resistance (40-70% 1RM)
outline the training guidelines for muscular strength/ endurance using FITT
F-2-3days a week (rest of 48hrs)
I-%of 1RM (40-50%for older/sedentary adults, 60-70% 1RM for beginners, above 80% for advanced)
T-no specific time (10-15 for beginners,15-20for endurance
sets-singles good for beginners, 2-4 for adults, more than 2 for advanced, rest= intervals of 2-3mins between sets)
R-intervals of 2-3mins between sets
muscular fitness for adults?
- 2-4 sets of 8-12 reps
- 2-3min rest between sets
- 60-70%1rm
muscular fitness for older/deconditioned adult
- 1set of 15
- mid intensity
- 40-50%1rm
what are the long term effects of muscular strength/endurance?
- stronger bines tendons ligaments
- more joint mobility
- increased muscle tone
- increased hypertrophy
- more neuromuscular connections/motor unit recruitment
- improved posture
flexibility=
range of motion around a joint/series of joints
what determines flexibility?
- shape of bones, cartiliage, length of connective tissue crossing over the joint
- PERSON TO PERSON CHARACTERISTICS
what is dynamic stretching?
- moves limbs to lengthen muscles to the end of their ROM under control
- no bouncing in movement
- perform around 8-10 reps of each movement
eg of dynamic stretches
leg curls raising heels to the buttocks to stretch the quads
what is ballistic stretching ?
- quick, repetitive bouncing/bobbing actions at the end of muscles’ normal ROM
- momentum, speed, body weight activate stretch reflex in short term. Counterproductive as it shortens rather than lengthens muscles
- in long term, this may increase firing threshold of stretch reflex to enable more ROM
- not advised for beginner as can damage connective tissue
- sometimes used in physiotherapy as a way of breaking down adhesions/ scar tissue
eg of ballistic stretching
flexing from hip to reach toes and bouncing body weight down
what is the FITT principle for dynamic stretches?
F-2-3days a week
I-to point of mild tension/discomfort
T-static stretches (10-30secs)
older adults may benefit from longer holds
2-4reps
PNF-static contraction 3-6secs followed by 10-30sec static stretch
define immobility
significant lack of flexibility can dramatically affect posture/force production at a joint and impair performance/daily movements
factors leading to immobility:
- inactivity
- certain sports limit flexibility (jogging, football-where muscles don’t go through full ROM= muscle tightness and adaptive shortening)
define hypermobility
high degree of flexibility leads to a reduced joint stability and higher incidence of injury
what is active static stretching? and eg
activity contracting 1 muscle group (agonist) to bring a stretch to the antagonist group
-eg=contracting tibias anterior will stretch out the gastrocnemius and actively stretching hamstrings lengthens quad muscles
what is passive static stretching and eg?
where another body part/external force (wall/partner) used to facilitate the stretch, enabling both against and antagonist to relax
-eg=holding onto toes with hand or strap will relax tibalis anterior and will bring increased stretch of gastrocnemius
what are the static stretching appllications?
- used to lengthen muscles prior to exercise =
- maintain existing ROM and return muscles to normal length after finishing work
what are maintenance stretches?
- short stretches
- used in warm up/cool down to maintain flexibility in muscles that are not particularly tight
- taken to point of mild tension and held for 10-15 secs
what are developmental stretches?
- stretches held for longer 30-60secs
- used in cool down in areas of tightness
- not recommenced in warm ups
- when tensions eases (stretch reflex relaxes), stretch taken further to improve ROM. process can be repeated moving further into stretch when muscle relaxes
what is the FITT principle for improving motor fitness?
F-2-3days per week
I-n/a
T-20-30mins
T-balance,agility,power,coordination
what are the considerations for FITT principle for improving motor fitness?
- what components?
- purpose of training?
- ability of the individual?
what are the factors affecting health/skill related fitness?
- during formative years consideration needed on effects of exercise on developing bones/muscles/body systems
- as people age muscles get weaker, bones loose density and joints get stiffer so have a lower training potential
- negative effects of ageing on the body normally occurs around age of 50-65
what age are most people when they are their most fittest?
in their 20s
… of men, …of women over 50 classed as inactive
40%, 58%
at … years only ….. of men and …..of women meet recommended activity guidelines
75, 8%, 3%
name some LT benefits of flexibility training:
- improved ROM
- lower muscle tightness/soreness
- improved mobility
- improved posture
define body composistion
% of fat,bone,muscle in human body
what are the % of body fat for athletes?
men=7-19%
women=10-25%
what are the body fat % considered normal/healthy for adults ?
men=10-22%
women=20-32%
*of total body weight!!!
what are the components of skill related fitness?
- speed (how fast a movement can be performed in a shirt space of time)
- power (ability to exert max muscular contraction instantly in an explosive burst of movement)
- reaction time (ability to respond to stimuli quickly)
- coordination (ability to smoothly move 2 or more body parts under control, accurately and efficiently)
- balance (ability to control body position when stationary)
- agility (ability to move direction/position of body quickly)
outline some body composition traits for males/females
- males tend to have less body fat and higher muscle mass
- if women have lower body fat levels (significantly), then there is less oestrogen meaning cessation of menstral cycle leading to lower calcium levels and thus higher chance of osteoporosis
what are the 3 body types?
- ectomorph (naturally thin, narrow shoulders/hips, long levers, hard to gain weight)
- mesomorph (naturally muscular, wipe shoulders, narrow hips, athletic)
- endomorph (wide shoulders/hips, increased muscle fat,)
