Final Exam Concentration Flashcards
9 wellness components
9 Interconnected types of wellness that must all be achieved simultaneously to achieve overall wellness.
Physical Wellness
Diet, sleep, exercise
Emotional Wellness
Control Emotions, Self-Love
Intellectual Wellness
Lifelong Learning
Spiritual Wellness
Strong Beliefs
Social Wellness
Healthy Relationships, Emotionally Aware
Environmental Wellness
Awareness of Situation
Occupational Wellness
Job and Career Satisfaction
Financial Wellness
Financially Aware
Cultural Wellness
Culturally Aware
Health-Related Components of Fitness
In order to carry out daily activities without being physically overwhelmed, a minimal level of fitness is required. To perform daily activities without fatigue, it is necessary to maintain
health in five areas: cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. These five areas are called the components of health-related fitness. Development of these areas will
improve your quality of life, reduce your risk of chronic disease, and optimize your health and well-being.
Cardiorespiratory Endurance
Cardiorespiratory endurance is 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.
Muscular Strenghth
Muscular strength is the ability of the muscles to exert force over a single or maximal effort.
Muscular Endurance
Muscular endurance is the ability to exert a force over a period of time or repetitions.
Flexibility
Flexibility is the ability to move your joints through a full range of motion.
Body Composition
Body composition is the relative
amount of fat mass to fat-free mass.
Skill-related components of Fitness
there are 6 skill-related components that assist
in developing optimal fitness: speed, agility,
coordination, balance, power, and reaction
time. Although important, these areas do not
directly affect a person’s health
P-CRABS
Agility
ability to move quickly and easily
Speed
the rate at which someone or something is able to move or operate
Power
the ability to exert force in the shortest period of time.
Coordination
the ability to execute smooth, accurate, controlled motor responses
Reaction Time
the time that elapses between a stimulus and the response to it.
Balance
the ability to maintain equilibrium, whether stationary or moving
The FITT Principle
Variables that control the amount of stress on the body and vital components of fitness goals
Frequency
How often exercises are preformed over. Period of time. Ex. 3–5 days per week
Intensity
The degree of difficulty at which the exercises are carried out.
Ex. moderate to vigorous activity intensity, which equals 40-85% of Heart Rate Reserve, or 55%-90% of percentage of Max heart rate.
Time
The amount of time you are doing the exercise.
Ex. 20 - 60 minutes per session or accumulation of (50 minutes per week). Sessions must be continuous for 10 minutes or more.
Type
Specific type of exercise (type matches goals)
Ex. Use large muscle groups and exercises specific to cardio respiratory exercise.
Principle of Overload
a principle of
adaptation to stress suggesting the amount
of stress applied during exercise must
exceed a threshold level to stimulate
adaptation.
Progression
A principle relating to how much additional stress that can safely be introduced to gradually improve fitness
without risking injury or overuse.
Specifity
The principle of stress, suggesting activities should be closely centered around the primary outcome goal,
i.e. train the way you want to adapt.
Reversibility
The principle that adaptations
to stress can be lost over time if training is modified or stopped.
Cardiorespiratory Endurance
Cardiorespiratory endurance is 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.
Examples of Cardiorespritory Endurance
Forms of exercise that depend on cardiorespiratory endurance include vigorous distance running, swimming, and cycling. This fitness component also affects a person’s ability to perform, without undue fatigue, less intense, sustained whole-body activities, such as brisk walking, stair climbing, and home chores.
FITT Guidelines for Cardio Respiratory Endurance
- Frequency: 3–5 days per week for healthy adults.
- Intensity: moderate to vigorous intensity, which equals 40–85% of heart rate reserve, or 55–90% of percentage of max heart rate. (More information about intensity will be provided later.)
- Time/duration: 20–60 minutes per session, or accumulation of 150 minutes per week. Sessions must be continuous for 10 minutes or more.
- Type/mode: Use large muscle
groups and exercises specific to
cardiorespiratory exercise.
Aerobic Training
Aerobic training is doing activities that usually involve large muscle groups like walking, jogging, cycling, or swimming. It’s a great way to burn calories, help your blood flow, and exercise your heart. Aerobic training makes the heart beat faster, which is a good workout.
Anaerobic Training
Anaerobic exercise is similar to aerobic exercise but uses a different form of energy — quickly and immediately. Anaerobic exercises include high-intensity interval training (HIIT), weight lifting, circuit training, Pilates, yoga, and other forms of strength training. This type of exercise offers many health benefits.
What is Rate of Perceived Exertion (RPE)?
A self-assessment used during exercise used to
estimate the intensity of the work being
performed. The scale used, called the Borg
Scale, ranges from 6 to 20.
FITT Guidelines for Muscular Strength
Frequency: 2-3
Intensity: 60% - 90%
Time: 1-5 sets 2-12 repetitions
Type: Weight Machines, Free Weights, Resistance Tubing, Medicine Ball, own body weight
FITT Guideline for Muscular Endurance
Frequency: 2-3
Intensity: 60% - 90%
Time: 1–3 sets 8-20+ repetitions
Type: Weight Machines, Free Weights, Resistance Tubing, Medicine Ball, own body weight
Muscular Strength
the capacity of the muscle to exert force with a single maximum effort.
Muscular Endurance
the capacity of the muscle to exert force repeatedly over a period of time, while resisting fatigue.
What are the three types of muscle?
Skeletal, Cardiac, and Smooth Muscle
Skeletal Muscle
Responsible for body movement
Cardiac Muscle
Responsible for the contraction of the heart
Smooth Muscle
Responsible for many tasks,
including movement of food along intestines, enlargement and contraction of blood vessels, size of pupils, and many other contractions.
Agonist
A muscle that contracts, and is the main muscle group responsible for the
movement, is called the agonist or prime mover. Contracting.
Antagonist
The muscle that relaxes is called
the antagonist. Lengthening.
Scientific Names for all major muscles
…
Fast Twitch Muscle
Type II
Slow Twitch Muscle
Type I
Type 1 Muscle
Slow Oxidative Fibers
* Also called slow-twitch or red muscle fibers
* Rely on aerobic metabolism to produce long, slow contractions
* They are fatigue resistant
* Not generally influenced by training (can’t become Type IIb)
Type 2 Muscle
Fast Glycolytic Fibers
* Also called fast-twitch or white muscle fibers
* Rely on anaerobic metabolism to produce rapid, powerful
contractions
* They fatigue easily
* Not generally influenced by training (can’t become Type I)
Isotonic Training
This is a moving contraction, also known as dynamic contraction. During this contraction, the muscle
fattens, and there is movement at the joint. SAME TENSION (Weight)
This method demands constant tension, typically with free weights. Though this approach may sound a lot like dynamic constant training, it differs because it does not necessarily redirect the resistance through a range of motion, but rather, keeps tension constant as in the negative portion of an exercise. Complete immobility of the muscle being worked is required
Isometric Training
Isometric - Muscle contraction cause no bodily movement.
Familiar to most people, isometric training (IMT) is an excellent way to build strength with little adverse effect on joints and tendons commonly associated with strength training and lifting heavy weights. Isometric training is what you see swimmers do when they press their hands against a solid wall, forcing all
their bodyweight into the wall. Another common IMT exercise is pressing the hands together to strengthen the pectorals and biceps.
How should beginers start?
Low time low intensity
Flexibity
The ability to move a joint through its full range of motion (ROM).
Static Flexibility
the outermost limit of a
stretched muscle measured while holding a
stretch in place. This can also refer to a
technique used to improve the outermost
limit of a stretched muscle performed by
holding stretches for 15-60 seconds.
Dynamic Flexibility
the relative degree of
ease a muscle can move through a normal
range of motion. The can also refer to a
technique used to improve static flexibility
and ease of motion done by performing
exaggerated movements.
Ballistic Stretching
a technique used to
improve range of motion performed by
gently bouncing back and forth to stretch
and relax the muscle.
Proprioceptive Neuromuscular Facilitation (PNF)
a technique used to improve range of motion performed by a sequence of
stretching and contracting muscles. These
sequences target the neuromuscular
structures to facilitate relaxation of
reflexive activity.
FITT Principles for Flexibity
- Frequency
Stretch a minimum of 2-3 days per week, ideally 5-7 days per week. - Intensity
Stretch to the point of tightness or
mild discomfort. - Time (duration of each stretch)
Stretch for a minimum of 10 seconds
for very tight muscles with an
emphasis on progressing to 30-90
seconds. Complete two to four
repetitions of each stretch. - Type (mode)
Select the technique that best suits
your circumstances: static, dynamic,
ballistic, or proprioceptive
neuromuscular facilitation.
Static Stretching
Involves slow,
gradual, and controlled movements. The
muscle group is stretched toward the end
of the joint’s ROM until the point of mild
discomfort is reached. Once that point is
reached, the stretch is held in a “static”
position for 30 to 90 seconds. After the
prescribed time, the stretch can be
repeated.
When to use Static Stretching?
Common ways in which static
stretching is applied would be performing
Yoga routines or stretching after a workout
or an athletic event.
Dynamic Stretching
When referring to
dynamic stretching routines, most fitness
professionals are referring to dynamic
movements that do not involve forceful
bouncing motions. Instead, dynamic
stretching, in this context, suggests
performing exaggerated sports movements
in a slower, more controlled manner.
When to use Dynamic Stretching?
For example, a sprinter may use several exaggerated stride lengths before a race to
improve hip ROM.
Progressive Overload
Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger.
Periodization
A method of organizing workouts into blocks or periods. These cycles consist of work/stress periods and rest periods.
Isokinetic
The muscle is contracted at a constant tempo, through the full Range of Motion. SAME SPEED
