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Preventative Health & Wellness > Dimensions of Fitness/Wellness > Flashcards

Dimensions of Fitness/Wellness Flashcards

1
Q

Describe fitness

A
  • No single biomarker or performance indicator
  • Multidimensional concept
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2
Q

What are Fleishman’s original fitness dimensions

A
  • Extent flexibility
  • Dynamic flexibility
  • Speed of arm movement
  • Speed of leg movement
  • Speed of change of direction
  • Coordination
  • Static balance
  • Performance balance
  • Balancing objects
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3
Q

Fleishman’s identified factors of fitness

A
  • Explosive strength
  • Extent flexibility
  • Dynamic flexibility
  • Gross body equilibrium
  • Balance with visual cues
  • Speed of limb movement
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4
Q

What is Myers 6 factor solution to fitness

A
  • Static strength
  • Dynamic strength
  • Explosive strength
  • Flexibility
  • Stamina
  • Trunk strength
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5
Q

What are Hogan’s factors of fitness

A
  • Strength: muscular tension, power, and endurance
  • Endurance
  • Movement quality: flexibility, balance, and neuromuscular integration (coordination)
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6
Q

What are the 2 key differences between personal training and periodization for athletics

A

-In personal training timing of goal achievement is less constraining
- In personal training more flexibility to go off-script, call audible, etc.

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7
Q

Describe central adaptations

A
  • Motor cortex activity increases when: force increases and new skills are being learned
  • Many neural changes take place along the descending corticospinal tracts
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8
Q

Adaptations of motor units

A
  • Increased recruitment
  • Increased rate of firing
  • Increased synchronization
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9
Q

What is the size principle for motor units

A
  • Low threshold units are recruited first & have lower force capabilities than higher threshold motor units
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10
Q

What are the possible changes to the neuromuscular junction

A
  • Increased area of NMJ
  • More dispersed synapses
  • Increased branching length
  • Increased end plate area
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11
Q

Muscular growth (hypertrophy/hyperplasia) is stimulated by

A
  • Heavy loads
  • Inclusion of eccentric muscle action
  • Low/moderate volume
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12
Q

Resistance training results in a greater increase in ________ fiber type versus _____ fiber type

A
  • Type II versus Type I
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13
Q

How to stimulate bone formation

A
  • Load longitudinally (especially axial skeleton)
  • Progressively overload as tissues adapt
  • Vary exercise selection to include new force vectors
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14
Q

Connective tissue adaptations with fitness

A
  • General Bone Physiology
  • Anaerobic Training and Bone Growth
  • Principles of Training to Increase Bon Strength
  • Adaptations of Tendons, Ligaments, and Fascia to Anaerobic Training
  • Adaptations of Cartilage to Anaerobic Training
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15
Q

Specific tendinous changes to fitness

A
  • ↑ collagen fibril diameter
  • ↑ # collagen fibrils
  • ↑ # covalent cross-links within the hypertrophied fiber
  • ↑ packing density of collagen fibrils
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16
Q

Cardiovascular adaptations with fitness

A
  • Chronic resistance training reduces the CV response to an acute bout of resistance exercise
  • Ventilation generally doesn’t limit resistance exercises & is either unaffected or only moderately improved by anaerobic training
17
Q

Intensity/load by training goal

A
  • Strength: ≤6 reps; 2-6 sets; 2-5min rest
  • Power: ≤5 reps; 3-5 sets; 2-5min rest
  • Hypertrophy: 6-12 reps; 3-6 sets; 30sec-1.5min rest
  • Muscular endurance: ≥13 reps; 2-3 sets; ≤30secs
18
Q

What is the 2-for-2 rule/method for progression of weight

A
  • If person can perform ≥2 “extra” reps in final set for two training sessions, add weight
19
Q

What is a general aerobic training program design

A
  • Establish exercise mode: specific activity performed
  • Establish training frequency
  • Establish training intensity: HR, RPE, metabolic equivalents, power measurement
  • Establish exercise duration
  • Have a plan for exercise progression
20
Q

Older adults ________ their ability to make significant improvements in strength & functional ability

A
  • Maintain
21
Q

Safety recommendations for older adults and resistance training

A
  • Should be prescreened
  • 5-10min warm-up
  • Caution with excess loading
  • Avoid Valsalva maneuver (BP concerns)
  • 48-72hrs of recovery
  • Pain free ROM

Preventative Health & Wellness (6 decks)

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