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SES > Concepts Of Fitness & Wellness 2 > Flashcards

Concepts Of Fitness & Wellness 2 Flashcards

0
Q

Give examples of lifestyle activities

A

Walk, yard work, golf.

Gardening, mowing, carpentry, or housework.

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1
Q

Where are lifestyle activities located and why are they located there?

A

Step 1: moderate physical activity. Can be performed by all people.

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2
Q

What are the advantages of lifestyle activities?

A

They can be performed by all people no matter the age or fitness level, integrated into daily routine, easy to preform, promotes metabolic fitness.

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3
Q

What is a MET

A

“Metabolic equivalent” One MET equals the amount of energy a person expends at rest.
MET-minutes- METs x minutes
1MET=1 kcal/kg/hour
Kcal/kg/hour x kg(weight) x hr (time)

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4
Q

What are the wellness benefits of lifestyle activities

A

Improve health, metabolic fitness, cardiovascular fitness, improved quality of life, less time to go to sleep, functional limitations lower, enhances self-esteem, lower depression and anxiety

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5
Q

What are pedometers used for and how many steps are recommended?

A

Track physical activity patterns. Number of steps, distance traveled, and calories burned. 10,000 steps

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6
Q

How does environment affect lifestyle activities?

A

More access to parks, more trails, safer and more accessible, walkable access, sidewalks, good lighting, safe neighborhoods, and active community.

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7
Q

What does cardio refer to? What does vascular refer to?

A 
Cardio= heart 
Vascular = vessels
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8
Q

What is the difference between aerobic fitness, cardiovascular endurance, cardiorepiratory fitness?

A

Aerobic fitness- cardiovascular fitness-aerobic capacity.
Cardiovascular endurance- persist in PA for long periods without undue fatigue
Cardiorepiratory fitness- delivery and utilization of oxygen

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9
Q

Know the flow of blood from the heart to the rest of the body.

A

Muscles send deoxygenated blood to the heart
Heart sends deoxygenated blood to the lungs
Lungs oxygenate the blood
Heart sends oxygenated blood to the body
Ventricle, aorta, tissues, arteries, capillaries, veins, atrium, ventricle

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10
Q

What is the best measure of cardiovascular fitness?

A

VO2 Max

Max oxygen uptake

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11
Q

When calculating target heart zones, what is the difference between maximum heart rate method and working heart rate method?

A

HRR heart rate reserve

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12
Q

When using a blood pressure cuff, the first sound reflects the _________ blood pressure and when no sound is heard, the pressure is at ___________ .

A

Systolic diastolic

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13
Q

Know the locations for pulse

A 
Carotid artery (neck)
Radial artery (wrist)
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14
Q

Be able to draw the pulse wave and label with systolic, diastolic, and aortic notch.

A

He

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15
Q

What is the device used to measure blood pressure called?

A

Sphygmomanometer

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16
Q

What are the normal values for blood pressure?

A

120/80

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17
Q

What are the factors that cause high blood pressure?

A
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18
Q

What is the equation for determining max HR?

A

MaxHR= 208-(.7 x age)

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19
Q

What are some examples of aerobic activities?

A

Jogging, aerobic dancing, cycling

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20
Q

What are the characteristics of popular activities?

A

Lifetime sport, primarily individual, wide levels of ability
Individual or small group, self-promoted, little skill needed

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21
Q

What are the self-management skills to promote interest in activities?

A

Make efforts to improve skills and confidence in activities, choose non-critical and self-promotional activities, accept yourself and your abilities and reduce level of self-criticism

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22
Q

Know and understand all the flexibility fundamentals.

A
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23
Q

What are common movements found in the body? Where are these movements found? Provide examples for each movement including location, joint, and primary muscle involved in the movement.

A

Addiction, abduction-hip
Flexion extension- hip knee
Dorsiflextion plantar flexion ankle
Inversion eversion ankle

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24
Q

Why do females tend to be more flexible than males?

A

Bone structure, hormones, activity choices

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25
Q

What factors influence flexibility?

A

Anatomy, gender, genetics, lack of use or misuse, age

26
Q

Muscles that lead to back pain tend to be _______ and _______, causing poor posture.

A
27
Q

________ and ________ muscles keep the body in good alignment and reduce the risk of back pain.

A
28
Q

What are the health benefits of flexibility?

A

Posture, protect from injury, rehabilitation,relieve Muscle cramps,

29
Q

Be able to name the 3 types of stretching, explain the difference/techniques of each, and tell which of the 3 is the safest.

A 
Static (active assistance, passive assistance) 
    Stretch slowly until tension 
    Hold for 15-60 sec
    Relax the muscle 
    Increase stretch a little more 
Dynamic stretching
    Gradual and controlled movement 
    Specifity of movement is critical 
PNF-most effective 
    Proprioceptive neuromuscular facilitation
    Combines active and passive methods 
    Contract agonist isometrically 
    Relax muscles for a few seconds
    Contract the antagonist for 15 sec 
    Relax 
Ballistic
30
Q

Maintaining stretch for ____ to ____ seconds will allow the stretch reflex to subside and over in gains.

A

15-60

31
Q

Flexibility is always ____ specific.

A

Joint

32
Q

Joint looseness is called __________.

A

Hypermobility

33
Q

Lumbar Lordosis is caused by weak ________ and short _____ __________.

A

Pelvis

Hip flexor

34
Q

Know the difference between active assistance stretching and passive assistance stretching.

A

Active assistance - an assist to stretch from an active contraction of the opposing muscle
Passive assistance - stretch imposed on a muscle with the assistance of a force other than the opposing muscle

35
Q

To increase the length of a muscle, you must ______ it more than its normal length (overload) but not overstretch it.

A

Stretch

36
Q

What does PNF stand for?

A

Proprioceptive neuromuscular facilitation

37
Q

What does PRE stand for?

A

Progressive resistance exercise

Type of physical activity done with the intent of improving muscle fitness

38
Q

What is the difference between weight training, weight lifting, power lifting, and body building?

A
39
Q

What is muscle definition?

A

Y

40
Q

Muscle strength is the ability to lift ______ amount of force in ________ efforts.

A
41
Q

Muscle endurance is measure by the maximum number of _________ one can perform against a given ________.

A
42
Q

Be able to list the 3 types of muscle tissue, describe each, and tell where each type is found in the body.

A

Smooth-long spindle shaped fibers 1 nucleus, involuntary, walls of esophagus, stomach and intestines
Cardiac-involuntary, contracts, around heart,
Skeletal - long cylindrical multinucleated fibers. Force needed to move skeletal system controlled voluntarily

43
Q

What factors influence strength?

A

Able to lift heavy weight

Able to exert a great force

44
Q

Everyone can gain _____ and _____, but not everyone will improve to the same ______.

A

Strength and endurance

Extent

45
Q

What are the benefits of muscular fitness?

A

Prevent chronic lifestyle disease and early death, reduced risk of injury, good posture, weight control,quality of life, reduced risk of osteoporosis,

46
Q

Be able to list the types of PRE, characteristics of each, and why core strength is important.

A

Isotonic-muscle changes length, either shorting or lengthening.
Isometric-no movement takes place while a force is exerted against an immovable object
Isokinetic- done with a machine that regulates movement velocity and resistance
Core training- help with back pain

47
Q

What does a person need to do in a PRE program to increase their muscular strength? Muscular endurance?

A
48
Q

What are the guidelines for safe and effective resistance training?

A 
Start slow 
Use good techniques 
Allow time for recovery 
Include all body parts 
Expect plateaus 
Customize program to fit your needs
49
Q

What are the fallacies about resistance training?

A 
No pain-no gain
Makes you "Muscle bound"
Fat can be converted into muscle 
Extra muscle turns to fat if not used
Has masculinizing effects on women
50
Q

What is the sliding filament theory?

A

Protein filaments within a Muskie fiber that slide across each other to physiologically shorten the fibers

51
Q

What is the “all or none” law?

A

When motor unit is stimulated fires at 100%
Light loads use new fibers
Heavy loads use many fibers

52
Q

What is the difference between fast twitch and slow twitch muscle fiber?

A

Fast twitch- stain light in color, more anaerobic, suited to strength and speed activity.
Slow twitch- stain dark, more aerobic, suited to endurance activity.

53
Q

_____% of the population will experience some form of back pain at some point during their lifetime.

A

80

54
Q

Be able to list in order from skull down the names of the vertebral sections.

A

Cervical, thoracic, lumbar, sacrum and coccyx

55
Q

What are the elements of good standing posture?

A 
Head centered-chin level 
Chest high-not strained 
Shoulders down and back 
Abdomen flat 
Knees straight and relaxed 
Feet parallel and weight balanced
56
Q

What causes poor posture?

A 
Body alignment problems 
Hereditary 
Congenital and disease conditions 
Environmental conditions
Poor fitness 
Lack of knowledge 
Bad habits
57
Q

What is scoliosis characterized by?

A
58
Q

Sway back is a characteristic of __________?

A

Lumbar lordosis

59
Q

What causes back pain ?

A

Excessive stress and strain, poor posture, bad body mechanics & improper lifting techniques, some exercise and movements
Muscle tension, arthritis, bone spurs, degenerated disk, herniated disk.

60
Q

What are the modifiable risk factors for back pain?

A

Postural
Physical
Behavioral

61
Q

When lifting a heavy object, list the steps for assuming a proper lifting technique.

A

1

62
Q

What are the back care tips to help you prevent postural back pain? Physical? Behavioral?

A 
Postural 
When standing keep lower back flat 
When sitting avoid slouching 
When lying keep knees and hips bent 
When sleeping use firm mattress 
Physical 
Strengthen abdomen muscles 
Strengthen hip extensors
Stretch hip flexors 
Stretch hamstrings 
Behavioral 
Avoid hazardous exercise 
Avoid sudden jerky back movements 
Avoid improper lifting and carrying

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