Exam 1 Flashcards
What are the six components of motor fitness?
- Agility
- Balance
- Coordination
- Power
- Quickness
- Speed
What are the 5 components of health-related physical fitness?
- Cardiorespiratory/cardiovascular endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
Motor fitness compared to Physical fitness
- Improves skill and performance
- Gives athletes & active people more enjoyment in playing sports
- Certain components help individuals as they age
- Comparing motor fitness to physical fitness
What are the recommended minutes/week for moderate physical activity?
150 minutes/week
What are the recommended minutes/week for vigorous physical activity?
75 minutes/week
Health disparities
Differences in health status between people that are driven by
social or demographic factors
What kinds of demographics or social factors can experience health disparities?
- Ethnicity
- Race
- Culture
- Other: poverty, lower educational attainment, geographical location, lack of health literacy,
limited access to health information/services
Health indicator
Health indicators are characteristics of populations which describe
the health of a population
Prevalence
Prevalence is the proportion of cases in the population at a given time
rather than rate of occurrence of new cases
Mortality
death/state of being dead
Morbidity
an unhealthy state
Self-efficacy
The belief in one’s capabilities to organize and execute the actions
needed to manage life situations, such as health decisions
Health literacy
defined as the capacity to obtain, process, and understand basic health
information and services to make appropriate health decisions
Internal locus of control
The belief that a person controls their own health status
through personal actions
External locus of control
External locus of control is the belief that factors outside of
one’s control determine health status
Diseases of lifestyle
morbidity and mortality brought about primarily from individual
choices, actions, and behaviors.
What are the determining factors of health?
- Behavior/lifestyle
- Heredity
- Environment
- Medical Care
Behavior/lifestyle percentage
51%
Heredity
20%
Environment
19%
Medical care
10%
What are the indicators of health status?
- Heart Rate (resting and target rate for exercise)
- Body Composition
- Maximum Oxygen Consumption
- Blood Pressure
- Cholesterol
- Flexibility & Abdominal Strength
- Risk for Cancer, Diabetes, and Osteoporosis
- Caloric Intake and Expenditure
- Stress Status
What are the leading causes of death in the U.S.?
- Heart disease
- Cancer
- Stroke
- Chronic lower respiratory disease
- Diabetes
What is the primary cause of increase in health spending?
pay the cost of medical services provided by hospitals and physicians/health care prices
ATP
the chemical form of energy used by the body to produce mechanical movement
ATP is also known as what?
“Molecule of energy”
ATP is the only energy source that can do what?
cause muscle contraction
ATP-PC system
- Stored ATP in muscles cell (no oxygen used)
- Very explosive and powerful movements (8-12 seconds)
How does one find their maximum heart rate?
MHR = 220-age
Maximum heart rate range is a factor in determining what?
Target heart rate
What two factors decrease when maximum heart rate decreases with age?
Target heart rate and max cardio output
(Rated)Perceived exertion
Subjective method for measuring exercise intensity
What estimates a person’s level of exertion?
Exercise
In what test is RPE used?
VO2 max test
What does VO2 max stand for?
maximum oxygen consumption
Borg scale
measured perceived exertion
How can the Borg scale be used to determine heart rate?
Each number on the Borg scale multiplied by 10 approximates heart rate
HIIT
High intensity exercise bouts with brief recovery periods
What do HIIT rest periods depend on?
length of exercise bout
What are the pros of HIIT?
- Efficiency of the workout more ideal for busy schedules
- Benefits achieved in a much shorter training session
What are the cons of HIIT?
- Safety can be a concern
- Increased injury risk for individuals who have been inactive
Karvonen formula
[(220-age) – RHR] x % intensity range + RHR
What is the most accurate way to find target heart rate?
Karvonen formula
Cardio output
the volume of blood pumped per minute
Cardio output formula
CO = Heart Rate X Stroke Volume
Heart rate
number of beats (contractions)/minute
Stroke volume
amount of blood pumped/beat of the heart
With improved aerobic fitness, cardio output results in what?
will increase stroke volume and
consequently decrease heart rate
What maximum heart rate effects what?
Maximum cardiac output
Greater Cardiac Output (CO)
more efficient during exercise and reduced workload of
heart at rest (lower resting heart rate)
Aerobic fitness
- Requires the intake of oxygen
- Cannot supply the body with rapid, explosive energy but has an almost unlimited capacity
to produce ATP (> 3 min)
What are the physiological benefits of improved cardiorespiratory endurance?
- Greater cardiac output
- Longevity
- Improved maximum oxygen consumption
- Lowered blood pressure (if high before chronic exercise)
- Reduced body fat content
- Increased metabolism
- Increased HDL cholesterol and lowered LDL cholesterol levels
- Lower resting heart rate.
- Less bone mineral loss
What are the Aerobic Endurance Training Program Design Variables?
mode, frequency, intensity, and endurance
Mode
- Indicates type of exercise performed
- Should involve large muscle groups
- Rhythmical in nature
- Preferably include weight-bearing modes (helps prevent osteoporosis)
What are the two elements of frequency?
Daily Cumulative Activity and Purposeful Aerobic Activity
Daily Cumulative Activity
- 30 minutes/day of activity can reduce risk of cardiovascular disease
- Not necessarily aerobic activity, just MOVE MORE, SIT LESS!
Purposeful Aerobic Activity
- 3-5 days/week
- Consider goals
- Intensity and duration work with frequency
Duration
- Time spent in target heart rate (THR)
- Should be between 20-60 minutes
- Best determined by individual goals for CV improvement and time available
Higher __________ allows for shorter durations.
intensity
The longer the duration, ________ intensity.
lower
Intensity
Optimal range 60-95% of maximum heart rate (MHR)
Maximum heart rate for college-age individuals
70-90%
Adipose tissue
fat tissue referred to as fat mass
Subcutaneous fat
is fat mass found just beneath the surface of the
skin
What type of fat makes up nearly all the body’s fat?
subcutaneous fat
Visceral fat
fat found on and around internal organs
Essential fat
fat necessary for good health and proper body function
Essential fat: males
3%
Essential fat: females
12%
Optimal fat: college males
10-15%
Optimal fat: college females
18-22%
Storage fat
Fat in excess of essential fat is called, as you might guess, non-essential
fat. It is also referred to as storage fat.
Storage fat: males
12%
Storage fat: females
15%
Metabolism
the sum of all metabolic reactions of the body
Sarcopenia
age-related loss of muscle mass
Android obesity
fat stored in the upper half of the body, specifically in the abdominal
area.
Gynoid obesity
fat is stored in the lower half of the body, specifically in the hips and
thighs
Body mass index
a numerical value based upon a person’s height and weight that can
provide a general indication of healthy or unhealthy weight. It does not indicate body
composition
Waist to hip
the ratio of the circumference measurements of the waist and hip, giving
a general indication of location of storage fat and therefore, useful in identifying
health risks from the location of the stored fat
Values of increased risk in males waist to hip ratio
WHR > .9
Values of increased risk in females waist to hip ratio
WHR > .8
What are the indirect body fat measurement techniques?
- Skin fold measurements
- Bod Pod
- Bioelectrical impedance
- Hydrostatic weighing
- DEXA
Skin fold measurements
Measures thickness of subcutaneous fat on several body sites
Bod Pod
- Reliable and valid
- Reduces anxiety factor for participant
- EXPENSIVE equipment!
Bioelectrical impedance
- Electrical current sent through the body
- Water in muscle conducts current; fat slows current
Hydrostatic weighing
- Considered the criterion method
- Muscle ‘sinks’; fat ‘floats’
- Not accurate
DEXA
- Considered highly accurate
- WAY MORE expensive equipment!
What is the recommended amount of weight loss per week?
2lbs
What percent of Americans are overweight/or obese?
70%
What is the percentage of Americans that are overweight?
33%
What is the percentage of Americans that are obese?
38%
Overweight
- The relation between total body weight & height/frame size
- Does not take into consideration body composition
- Can be overweight without being overfat
Overfat
- Based on the percent of fat tissue
- More meaningful than height weight charts
- Determined by body composition assessments
- Can be overfat without being overweight
Obese
10% above ideal body fat percentage
Obese for males
Men = >25% body fat
Obese for females
Women = >32% body fat
What are the health problems associated with overfat and obesity?
Type 2 diabetes
o High blood pressure
o Certain types of cancer
o Sleep apnea
o Osteoarthritis
o Fatty liver disease
o Kidney disease
o Problems with pregnancy
o Difficulty sustaining exercise or activity
o Difficulty performing daily jobs with physical movement
Static flexibility
The slow, sustained stretching technique, which is also the most
acceptable injury-free form of stretching
Static flexibility aspects
- ROM without how quickly it is achieved
- Slow, controlled stretch
- Hold stretch to the point of tightness, not pain
Dynamic flexibility
is the resistance to motion that affects how easily a joint can move
through its ROM (range of motion)
What is dynamic flexibility needed for?
to make rapid strenuous movements
Ballistic stretching
quick actions, not recommended outside of sport-specific training
PNF stretching
- Assisted stretching and relaxing of muscle
- Stretch to point of tightness, hold, then -ontract muscle for 4-5 seconds, relax
- Repeat 3-5 times
Active Isolated stretching
- Prepare to stretch one isolated muscle or muscle group
- Actively contract the muscle opposite the muscle being stretched
- Release the stretch before the muscle reacts
- Repeat 2-3 times
- Rope or flexible tubing can be used for most muscle
Plastic elongation
Plastic elongation – permanent lengthening of soft tissue
How is plastic elongation promoted?
slow, sustained stretching
Contraindicated exercise
stretches not recommended because they require certain
body parts to be placed in positions that greatly increase the chance of injury.
Recommended strategies for improving flexibility
- ballistic (rapid) stretching,
- static (slow, sustained) stretching
- Active Isolated Stretching (AIS)
- Proprioceptive Neuromuscular Facilitation (PNF
What are the effects of weak abdominals and hip flexors?
chronic lower back pain
What are the benefits of flexibility?
- maintaining normal joint motion,
- greater resistance to lower back and spinal column problems,
- maintenance of good posture,
- improved personal appearance/self-image,
- maintenance of motor skills, allowing one to remain active throughout life,
- reduced muscle tension and/or stress,
- improvement of spinal mobility in older adults,
- reduced muscle spasm and soreness,
- reduction or prevention of muscle trigger points that may produce muscle stiffness,
and localized or referred pain, - prevention or reduction of some cases of dysmenorrhea (painful menstruation) in
women, and - improved athletic performance
Is flexibility joint specific?
yes
