Exercise, Working out and Gym Flashcards
obesity
change center of alignment, increase curve of lumbar spine
muscular system starts to decline after
40
BP during exercise
systolic BP rises to keep muscles supplied with o2, faster heart beat, stronger contraction
Irwin and Morgan risk stratification
low, medium, high
theory of reasoned action
intention to perform an action depends on their attitude towards it
-perceived benefits and behaviors
theory of planned behavior
if an individual has no control over their circumstances they’re unlikely to adopt and maintain behavior regardless of attitude
health belief model
behavior is based upon value of outcome
-person will only act if it’s easy and they can avoid a threat
anareobic threshold
intensity point where shift from aerobic to anaerobic production
performance anaerobic zone
80-90% of MHR for well trained
performance zone
70-80% MHR for improvement aerobic training zone
fitness zone
60-70% MHR “fat burning zone”
moderate aerobic zone
50% MHR
MHR
number of times in 1 minute your heart can contract
blood pooling
blood stays in muscles after exercise is over, suddenly exercise suddenly reduces o2 to brain
reversibility principle
adaptations will decline if training stops
specificity principle
training needs to be specific to activity or desired outcome
progressive principle
training should become more intense as body adapts
FITT
frequency, intensity, time, type
overload principle
to improve, the body must work at a higher level than normal
social cognitive theory
confidence in success determines engagement
which test establishes VO2 max
rockport walk test
vo2 max
max rate of o2 consumption measured during incremental exercise- volume of o2
cooper run
distance on treadmill in 12 minutes, speed increased once at halfway
4 ways to measure body fat
skinfold callipers
bioelectrical impedance
hydrostolic weighing
dexa scan
subcutaneous fat
jiggly fat just below skin
overweight BMI
25-29.9
normal body weight
18.5-24.9
underweight BMI
below 18.5
how does muscle grow
microscopic tears to proteins, repair lays down extra proteins
how to improve endurance
moderate resistance, high reps
40-60% x 15-25 reps
how to increase muscular strength
high resistance, low reps
75% 1RM x 1-10 reps
exercising muscles fast develops
power
cardio effect on muscle
more mitochondria, more enzym activity, more o2 and fat, muscles can produce energy for longer, less lactic acid produced
cardio effect on bones
triggered osteoblasts when muscle pulls on bones which strengthens bones
cardio effects on fat
higher volume of HDL than LDL which will stick less
LDL
low density lipoproteins
-high proportion of fat compared to protein, sticks to blood vessel walls
HDL
high denesity lipo proteins- more protein than fat
lipo-protein
carried in the blood, combo of fat and protein
cardio guidelines
3-5 days per week for 20-90 minutes
57-94% max HR
how is anaerobic threshold achieved
increasing body’s ability to metabolize lactic acid
distasis recti
abdominal seperation
guidelines for muscular fitness
2-4 sets, 8-12 reps, 2-4 mins rest
eccentric training
30-40% more on the eccentric over concentric
motor fitness
ability of brain and nervous system to control movements of body that are necessary to do an action
ballistic stretching
bouncing movement with a stretch
2 types of stretch
active and passive
static stretching
controlled lengthening of the muscle for a period of time
3 types of stretching
static, balistic, dynamic
frontal plane
splits the body between anterior and posterior. Sideways movements
sagittal plane
splits body between right and left- front and back movements
transverse plane
rotating
planes of movement
transverse, saggital and frontal
