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EXS117 Midterm #2 > EXS117 Midterm 2 > Flashcards

EXS117 Midterm 2 Flashcards

1
Q

Transtheortical Model

A

To understand when people change behaviours; particularly addictive behaviours such as smoke, drugs and alcohol

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2
Q

Pre-Contemplation

A
  • 6 months before people start thinking about changing a behaviour
  • people don’t realize their behaviour is unhealthy
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3
Q

Contemplation

A

When people move from pre-contemplation to contemplation, they start recognizing their problematic behaviour

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4
Q

Preparation stage

A

Starts once the decisions to change behaviour is made

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5
Q

Action

A

Once preparation is complete, the next 6 months are for putting the plan in action

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6
Q

Relapse/Maintenance

A

Final change of change but prevented by relapse

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7
Q

Self-Efficacy

A

One’s confidence in one’s own ability to do something

ex. can you change your problematic behaviour

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8
Q

Process of Change (Cognitive/ Experimental)

A
  • recognizing personal behaviour needs changing

- expressing feeling, reacting emotionally to the behaviour change in question

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9
Q

Process of Change (Behavioural)

A
  • when people remove the cues or triggers for their behavioural problem
  • substituting unhealthy behaviour with an alternate solution
  • self-reward
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10
Q

Smart Goals

A
  • Specific: written out as specifically as possible
  • Measurable:
  • Attainable: resources to complete your Goal
  • Realistic
  • Timeframe
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11
Q

Cardiorespiratory System

A

Goal is to obtain and circulate vital compounds throughout the body

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12
Q

Energy Production

A

Oxygen + cellular fuel (food)= Adenosine Triphosphate

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13
Q

Immediate/Explosive Energy systems

A
  • quickest

- provides ATP for first 10-20 seconds

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14
Q

Non-Oxidative (anaerobic) energy system

A
  • second quickest
  • does not require oxygen to work
  • used sugar to product atp
  • associated with high-intensity and short duration movements
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15
Q

Oxidative energy system

A
  • slowest energy system
  • supplies energy for longer activities
  • cellular + food=ATP
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16
Q

Adaptions of increased CR fitness

A
  • heart gets stronger
  • HR decreases
  • bigger lung capacity
  • more energy
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17
Q

HIIT Training

A

combines alternating high-intensity bouts and active rest bouts with exercise sessions

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18
Q

Muscular Strength

A

the ability of the muscles to exert a force over a single or maximal effort

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19
Q

Muscular endurance

A

the ability of the muscles to exert over a period of time or repetitions

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20
Q

Skeletel Muscle

A

muscle usually attached to bones that’s responsible for positioning and the movement of the skeleton

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21
Q

Cardiac Muscle

A

responsible for the contraction of the heart

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22
Q

Smooth Muscle

A

responsible for movement of food along intestines, contraction of blood vessels, pupils, etc

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23
Q

Motor Unit

A

how we contract a muscle

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24
Q

Isometric contraction

A

static contraction where the length of the muscle, or the joint angle does not change

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25
Isotonic contraction
a moving contraction or dynamic contraction ever the muscle length changes and movement in the joint
26
Concentric contraction
causes the muscle to shorten
27
Eccentric contraction
causes the muscle to lengthen
28
Muscle Fiber Type 1
Slow-twitch Oxidative fibers - red muscle - fatigue resistant - oxidative energy production
29
Muscle fiber Type 2A
Fast-Twitch Resistant - red muscle - fatigue resistant - glucose energy production, becomes oxidative over time
30
Muscle Fiber Type 2X
Fast-Twitch Glycolytic - white muscle - easily fatigued - glucose energy production, becomes oxidative over timr
31
Periodization
the planned manipulation of training variables to optimize performance at appropriate time points, manage fatigue and prevent stagnation
32
Dynamic Constant training
resistance is constant throughout the movement (only the direction of resistance changes)
33
Dynamic Progressive Training
resistance increases progressively throughout the movement
34
Dynamic Variable Training
resistance varies throughout the movement to cater to the strongest points of the muscle group
35
Isokinetic Training
the muscle is contracted at a constant tempo; resistance is steady AND velocity is steady
36
Isotonic
tension remains constant through the positive and negative portion of the movement
37
Static Flexibility
a measure off the limits of a joints overall range of motion. Often measured by stretching and holding a joint in the position of its maximum range
38
Dynamic Flexibility
a measure of overall joint stiffness during a movement
39
Proprioceptive Neuromuscular Facilitation Stretching
passive stretching involving a partner
40
Foam Rolling
form of self-myofascial release (SMR)
41
SMR
a collective term for manual therapy techniques based on the effects of applying mechanical force to soft body tissue Goal: to increase range of motion
42
Calorie
kilocalorie= 1000 calories
43
calorie
the amount of heat required to raise the temperature of 1kg if pure water to 1 degree celcius
44
Energy Storage
- foods high in calories produce a lot of energy | - Energy storage -energy intake
45
Metabolic rate
measures the energy that needs to be consumed in order to sustain essential bodily functions, such as heartbeat, breathing, nervous system activity, active transport and secretion
46
Basal Metabolic
measures metabolic rate under rigorous, controlled, laboratory conditions 12-14 hours after one’s last meal. The individual must be completely at rest, but not asleep, during the measurement and the environmental temperature must be kept between 26-30 degrees Celsius
47
Resting Metabolic Rate
measures one’s metabolic rate at rest under less rigorous conditions
48
Proteins
any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies
49
Carbohydrates
any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body
50
Fats
- dense | - can be saturated or unsaturated
51
Micronutrients
co-agents in the bioenergetic process. This means they do not provide energy themselves, but play an indispensable role in helping the normal process of life, digestion and food metabolism
52
vitamins
Vitamins regulate chemical reactions involved in the body’s process of metabolism
53
Minerals
Come from the earth’s water and topsoil and are absorbed by the plants, which we then eat
54
BMI
a measure widely used by researchers and medical practitioners to assess the extent to which individuals are balancing the energy storage equation
55
Body Composition
a term often used in reference to a person’s fat mass (either essential or storage fat) and lean body mass (fat free mass)
56
Body Fat %
=fat mass/total body mass
57
Essential Body Fat
the minimum amount of fat necessary for normal physiological functioning.
58
Nonessential body fat
fat above the minimum amount required for normal physiological functioning
59
Subcutaneous Fat
fat located just below the skin
60
Visceral Fat
fat surrounding the body's organs
61
Cardiorespiratory Endurance
the ability to carry out prolonged, large muscle, dynamic movements at a moderate to high level of intensity. This relates to your heart’s ability to pump blood and your lungs’ ability to take in oxygen
62
VO2 Max
the maximal amount of oxygen that the human body is able to utilize per minute of physical activity
63
Muscular Strength
the ability of the muscles to exert force over a single or maximal effort.
64
Muscular Endurance
the ability of the muscles to exert a force over a period of time or repetitions.
65
Health Benefits
optimal performance/capabilities in daily activity, reduced injuries, healthy aging, healthy back, good posture, increased resting metabolism

EXS117 Midterm #2 (1 decks)

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