Deck 1 Flashcards
What stretching technique involves stretching a muscle to its limit to provoke a mysostatic response?
PNF stretching
How is flexibility measured
Renge of motion of a specific joint
What are different joints that have different ranges of mobility?
hinge joints
ball and socket joints
What is flexibility related to as you age
physical activity
What state of muscular conditioning produces back pain?
Weak hamstrings
Weak abs
Short back muscles
Short or too strong Hip flexor muscles
What state of muscular conditioning produces good posture and an absence of back pain?
Long and strong hamstrings, hip flexor(not too strong) abs and back muscles keep body in good alignment and reduce risk of back pain.
is stretching effective at preventing muscle soreness?
nah
What is the FITT formula?
Frequency
Intensity
Time
Type
What is the calculation for determining target heart rate?
64 to 96 percent of your maximum heart rate. Your maximum heart rate is 220-your age.
What is the talk test?
A way to measure cardiorespiratory exercise intensity.
What muscles provide the foundation of all movement?
The deep back and abdominal muscles.
steroids are
A synthetic version of the hormone testosterone
creatine is
A naturally occurring compound that provides muscles with energy.
I you exercise for more than two hours what should you be consuming instead of water?
A drink containing electrolytes.
A dilution of sodium concentration in blood resulting from overconsumption of water when electrolytes have been depleted.
hyponatremia
best exercise recovery drink
chocolate milk.
What is the difference between physical activity and excercise?
Physical activity is any action that burns more energy than rest, works the muscles and improves health. Exercise is planned structured repetitive physical activity intended to improve one or more aspects of health related fitness.
What are the five key components of health related fitness
Cardiorespiratory fitness- measured by v02 max
Muscular endurance
Muscular strength-1 rep max
Flexibility- rang of motion
body composition- distribution of fat and fat-free tissues
what is physical activity for health
physical activity that combats chronic disease like
cancer-diabetes-cardiovascular disease-depression-obesity-hypertension
what is physical activity for health
balance-agility-reaction-time-speed-coordination
health benefits of physical activity
reduced risk of cardiovascular disease "metabolic syndrome, diabetes "cancer "osteoperosis(improved beone density improved weight imporved immunity reduced stress increased life span
FITT principle for cardio vascular excercise
F-3-5 days a week
I- 64 to 96 percent max heart rate
T20-30 minutes
Tany sustained rhythmic activity
FITT muscular
F2 to 3 day a week
I60 percent of one rep max
T 8-10 excercises 10 to 12 reps 2 to 4 sets
T resistance training for all major muscle groups using bodyweight or external resistance
FITT flexibility
Fat least 2-3 day/week I to the point of mild tension T 10-30 seconds per stretch 2-4 reps T yoga, dance pilates tai chi or static
tips for developing and staying with a fitness plan.
Develop a progressive plan Increase frequency duration over time. Vary your type of exercise. Reevaluate your goals and plans every month. Design your exercise session Warm up of 5–15 minutes Cardiorespiratory training, resistance training, or both Cool down of 5–10 minutes low intensity Stretching
What are some tips for timing food intake
Timing your food intake
Eat larger meals at least 3–4 hours before you begin exercising.
Smaller meals (snacks) can be eaten about an hour before beginning exercise.
Not eating at all before a workout can cause low blood sugar levels that, in turn, cause weakness and slower reaction times.
lets talk hydration if we might
Staying hydrated
The goal of fluid replacement is to prevent excessive dehydration.
Drink before, during, and after workout.
Hyponatremia
What are the positive effects of creatine?
Improves post-workout recovery
increases strength muscle mass and power
What are ephedra and ephedrine?
naturally occurring upper
what are the postive effects fo ephedrine
Lose weight
increase performance
what are negative effects of ephedrine
anxiety high blood pressure hyperactivity nausea psychosis seizure death heart attack
what are negative effects of creatine?
Weight gain nausea muscle cramps- hard on kidneys
What are anabolic steroids?
synthetic versions of the hormone testosterone
what are the positive effects of anabolic steroids?
Improve strength, power and speed, increase muscle mass
What are the negative effects
growth stunting in adolescents mood swings sexual dysfunction aggression potential heart and liver damage
What is human growth hormone?
a naturally occurring hormone secreted by the pituitary gland that is essential for body growth
What is the benefit of hgh
antiaging
improve performance
increase muscle mass
what are the potential negative side effects of hgh?
structural changes to face
increased blood pressure
increased risk of congestive heart failure
steroid precursors addition side effects
body hair growth and increased risk of pancreatic cancer
What is plantar fasciitis?
Inflammation of the plantar fascia, a broad band of inelastic tissue (fascia) that runs from heel to toe
Shin splints
Any pain that occurs on the front portion of lower legs- describes more than 20 different medical conditions
Runners knee
Describes a series of problems involving the muscles, tendons and ligaments of the knee
Rice acronym
Rest
Ice
Compression
Elevation
characteristics of heat cramps
Heat cramps
Heat-related involuntary and forcible muscle contractions that cannot be relaxed
Can usually be prevented by intake of fluid and electrolytes lost during sweating
characteristics of heat exhaustion
Heat exhaustion
Caused by excessive water loss
Symptoms include nausea, headache, fatigue, dizziness and faintness, and, paradoxically, “goose bumps” and chills, cool moist skin
characteristics of heat stroke
Occurs when the body’s heat production significantly exceeds its cooling capacities
Common signs of heatstroke are dry, hot, and usually red skin; very high body temperature; and rapid heart rate
hypothermia characteristics
A potentially fatal condition in which the body’s core temperature drops below 95 F
Can result from prolonged, vigorous exercise in 40 F to 50 F temperatures, particularly if there is rain, snow, or strong wind
As body core temperature drops from the normal98.6 F to about 93.2 F, shivering begins, increasing body temperature using the heat given off by muscle activity.
To prevent hypothermia, analyze weather conditions, including wind and humidity, before engaging in outdoor activity.
Things to consider when choosing an exercise facility
Consider the following tips for choosing an exercise facility:
Visit several facilities before making a decision.
Determine the hours of operation.
Consider the exercise classes offered. Are they convenient for you?
Consider the equipment.
Consider the locker room.
Consider the location. How convenient is it?
Consider the personnel.
Consider the financial implications.
Things to keep in mind when buying exercise equipment
Keep the following in mind when buying exercise equipment:
Ignore claims that an exercise device provides lasting”no-sweat” results in a short time.
Question claims that an exercise device can target or burn fat or lead to miracle cures for “cellulite.”
Be skeptical of testimonials and before-and-after pictures of satisfied customers.
Calculate the cost.
Obtain details on warranties, guarantees, and return policies.
If you can, try the equipment at a gym or borrow it from someone.
Consider how this piece of equipment will fit in your home.
Check out consumer reports or online resources.
Things to consider when buying exercise clothing
Choose your exercise clothing based on comfort, not looks.
Invest in a good pair of sneakers.
Consider the environment (temperature, humidity, ventilation) when making your selection.
Choose clothing that helps you to feel good about yourself and the activity you are undertaking.
What to do to start exercising if you have been inactive for a while?
.Get cleared by your physician
.consider contacting a personal trainer
.start slow
reduce sedentary time
