Exercise Physology & Fitness Flashcards
4 factors that determine fitness:
- Body composition
- Muscular strength
- Aerobic Endurance
- Muscle Flexibility
2 factors that contribute to Body Composition:
- Lean body mass
2. Body Fat
Lean body mass consists of:
- muscle
- bones
- organs
- skin
- NOT fat
What are the 2 Type of fat?
- Storage fat
2. Essential fat
Name 4 functions of Essential Fat:
- Thermoregulation
- Cushioning
- Protection
- Source of energy
Fat cells are called? SPELL IT!
Adipocytes
Adipocytes increase and decrease in size with _____________.
Weight loss and weight gain.
Cell number is constant but volume can change. What kind of cells does this describe?
Adipocyte cells
What are 3 methods used to determine % body fat composition:
- Body measurements
- Skinfold measurement
- Electrical Impedance
BMI stands for what? List the 2 measurements that it DOES take into account:
Body Mass Index
- Hight
- Weight
What type of fat does skinfold measurement measure?
Subcutaneous fat
What are the 3 skin fold measurements for men:
- Chest
- Abdomen
- Thigh
What are the 3 skinfold measurements locations for women:
- Tricep
- Suprailium
- Thigh
What is the measurement tool used in skinfold measurements?
Skin caliper
Explain in one sentence how “electrical impedance” measures body fat:
Mild electric current is passes through the body, because most body tissue is mostly water it is a good conductor, fat is a bad conductor. Therefore it impedes flow of the current and the amount of imprudence is measures to determine % body fat.
How do you increase muscle strength?
- resistance training
- high intensity / short duration
How do you increase aerobic endurance?
- aerobic exercise
- less intense / longer duration
What is characterized as aerobic activity?
Aerobic activity 20-30min 2-5 days / week
What is the calculation for target heart rate?
(220 - age) x .65 = threshold HR
(220 - age) x .85 = max aerobic HR
What is the test for muscle flexibility?
Sit & reach
List the 4 benefits of cardo-respiratory training:
- Slower HR due to Inc. stroke volume
- Reduced BP (heart efficiency is inc. and vascularity is inc.)
- Increased respiratory volumes
- VO2 max is Inc. (cells develop inc ability to utilize available O2 in the blood)
The energy requirements of each day consist of what 3 factors:
- Daily physician activity
- BMR / 24hrs (calories to run basic metabolic body functions)
- Terminal effect of food (amount of energy used to digest food)
