Dimensions of Fitness/Wellness Flashcards
Describe fitness
- No single biomarker or performance indicator
- Multidimensional concept
What are Fleishman’s original fitness dimensions
- Extent flexibility
- Dynamic flexibility
- Speed of arm movement
- Speed of leg movement
- Speed of change of direction
- Coordination
- Static balance
- Performance balance
- Balancing objects
Fleishman’s identified factors of fitness
- Explosive strength
- Extent flexibility
- Dynamic flexibility
- Gross body equilibrium
- Balance with visual cues
- Speed of limb movement
What is Myers 6 factor solution to fitness
- Static strength
- Dynamic strength
- Explosive strength
- Flexibility
- Stamina
- Trunk strength
What are Hogan’s factors of fitness
- Strength: muscular tension, power, and endurance
- Endurance
- Movement quality: flexibility, balance, and neuromuscular integration (coordination)
What are the 2 key differences between personal training and periodization for athletics
-In personal training timing of goal achievement is less constraining
- In personal training more flexibility to go off-script, call audible, etc.
Describe central adaptations
- Motor cortex activity increases when: force increases and new skills are being learned
- Many neural changes take place along the descending corticospinal tracts
Adaptations of motor units
- Increased recruitment
- Increased rate of firing
- Increased synchronization
What is the size principle for motor units
- Low threshold units are recruited first & have lower force capabilities than higher threshold motor units
What are the possible changes to the neuromuscular junction
- Increased area of NMJ
- More dispersed synapses
- Increased branching length
- Increased end plate area
Muscular growth (hypertrophy/hyperplasia) is stimulated by
- Heavy loads
- Inclusion of eccentric muscle action
- Low/moderate volume
Resistance training results in a greater increase in ________ fiber type versus _____ fiber type
- Type II versus Type I
How to stimulate bone formation
- Load longitudinally (especially axial skeleton)
- Progressively overload as tissues adapt
- Vary exercise selection to include new force vectors
Connective tissue adaptations with fitness
- 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
Specific tendinous changes to fitness
- ↑ collagen fibril diameter
- ↑ # collagen fibrils
- ↑ # covalent cross-links within the hypertrophied fiber
- ↑ packing density of collagen fibrils
Cardiovascular adaptations with fitness
- 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
Intensity/load by training goal
- 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
What is the 2-for-2 rule/method for progression of weight
- If person can perform ≥2 “extra” reps in final set for two training sessions, add weight
What is a general aerobic training program design
- 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
Older adults ________ their ability to make significant improvements in strength & functional ability
- Maintain
Safety recommendations for older adults and resistance training
- Should be prescreened
- 5-10min warm-up
- Caution with excess loading
- Avoid Valsalva maneuver (BP concerns)
- 48-72hrs of recovery
- Pain free ROM
