FINAL EXAM Flashcards
physical fitness definition
the capacity to perform physical work
what does physical fitness require
cardiorespiratory function
muscular strength & endurance
musculoskeletal flexibility
optimal body composition
maximum oxygen consumption (VO2 max)
-peak rate of oxygen usage during maximum effort exercise
-measured in mL/kg per minute
-dependent on O2 transport, blood’s oxygen-binding capacity, cardiac function, oxygen extraction by mm, & muscular oxidative potential
aerobic exercise training (cardiorespiratory endurance)
-enhances muscle energy utilization
-results in increased oxidative enzymes, mitochondrial density, & mm capillary supply
deconditioning
-results from prolonged bedrest/ inactivity, often due to acute/ chronic illness
-leads to rapid declines in VO2max, cardiac output, stroke volume, & mm strength
-affects sedentary individuals due to lifestyle & aging
overload principle
exercise load must exceed everyday stress for cardiovascular & muscular endurance improvement
determining max HR
220 - age
training principles
-requires regular frequency, intensity, & duration
-produces cardiovascular & muscular adaptations increasing endurance
-follows specificity principle: improvement specific to training activity
determinants of an exercise program
methods to determine max heart rate & exercise heart rate
frequency
-optimal training frequency usually 3-5 times a week
-frequency depends on health, age, & may vary with intensity or duration
-lower intensity may require greater frequency
intensity
(determined by overload & specificity principles)
-overload principle: exercise load must exceed everyday stress for cardiovascular & muscular endurance improvement
-specificity principle: training adaptations specific to demands imposed
-conditioning occurs at 60%-90% of maximum HR(HRmax; 50% to 85% VO2 max)
duration
-optimal duration varies with intensity, frequency, & fitness level
-generally, higher intensity requires shorter duration
avoiding overuse injuries
-proper warm-up & stretching
-progress activities within individual tolerance
-avoid excessive increases in time or effort; limit increases to 10% per week
-pay attention to pain during or after exercise
balance definition
complex interaction between personal factors, environmental factors, & postural control demands of a task
personal contributing factors for balance
neurological
musculoskeletal
cardiovascular
types of postural control
- steady-state control
- reactive control
- anticipatory control
- adaptive control
steady-state control
maintains stable upright posture during rest (e.g., sitting, standing)
Ex: support surface moving, body moving on a stable surface (e.g., sit-to-stand transfers, walking)
reactive control
recovers balance in response to unexpected external perturbations
Ex: standing on a bus that suddenly moves, tripping over an object; strong wind impacting body
anticipatory control
maintains stability for destabilization from voluntary movements
Ex: activating postural mm before performing skilled movements
-anticipatory postural adjustments (APAs): proactive postural changes before & at onset of a movement
adaptive control
improves balance with experience
Ex: diminished reactions & improved balance stability after repeated exposure to balance perturbations
motor strategies for balance
automatic postural reactions
motor strategies for balance recovery
automatic postural reactions (motor strategies for balance)
purpose: first response to unexpected external perturbations to prevent falls
characteristics: quick, reflex-like movements, coordinated across body regions, modifiable based on task demands
motor strategies for balance recovery
fixed-support strategies: maintain same BOS & keep COP within stability limits
-ankle strategy: moving body around ankle
-hip strategy: rotating trunk around hip
change-in-support strategies: change initial BOS to establish new stability limits (e.g., stepping)
impairments to balance
- sensory input impairments
- sensorimotor integration impairments
- biomechanical & motor output impairments
- deficits with aging
- deficits from medications
proprioception definition
the ability to determine the position of a joint in space
types of receptors
-mechanoreceptors – found in mm & joints
-CNS – brain & spinal cord
-joint mechanoreceptors found in ligaments, capsules, menisci (cartilage), & skin
-muscle spindles
-golgi tendon organs
4 elements for re-establishing control
- proprioception & kinaesthesia (ability to detect movement)
- dynamic stability
- preparatory & reactive mm characteristics
- conscious & unconscious functional motor patterns
requirements for regaining proprioception
-re-learning normal movement patterns & timing – can take over several months
-requires many repetitions of same movements → goes from simple movements to more complex
sports massage - general benefits
-decrease anxiety, stress & depression
-enhance sense of well being & mental focus
-improve sleep patterns
-identify areas of tension, imbalance, or soreness to be addressed before an injury occurs
-provide kinesthetic feedback that helps create a positive feedback cycle
2 primary goals for massage in sports
-assist athlete in achieving & maintaining peak performance
-support healing of injuries
considerations for pre-event massage
-stimulating, superficial, fast-paced, rhythmic massage – lasts 10-15 min
-emphasis on mm used in sporting event & goal is to help athlete feel that body is perfect physically
-uncomfortable techniques avoided
-given in addition to physical warm-up → not a substitute
-3 days before event until just before event
-focus = enhance circulation – careful not to overwork an area
-general, nonspecific, light & warming
-friction / deep, heavy strokes NOT used
-techniques that require recover time or are painful strictly CI’d
