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Fitness Theory Flashcards

1
Q

Obesity is the leading cause of _______________

A

Heart disease, stroke and diabetes

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2
Q

How many adults are unaware that they have diabetes?

A

1/3 of adults with diabetes

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3
Q

Diabetes is the _______ leading cause of death in Canada

A

7th

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4
Q

What is hypokinetic disease?

A

Diseases caused form not enough movement, heart disease, low back pain and type 2 diabetes are examples.

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5
Q

What are the challenges facing fitness educators?

A

Understanding barriers that people face preventing them from being active and providing creative ways to get people moving while educating them on the importance of fitness.

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6
Q

Define active lifestyle

A

Accumulated 60 minutes of movement activity daily

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7
Q

Mild active lifestyle

A

30 minutes 3x a week at low intensity

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8
Q

Moderate active lifestyle

A

30-45 minutes 3-4 x week moderate intensity

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9
Q

Advance active lifestyle

A

60-90 minutes 4-5 x week high intensity

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10
Q

Competitive active lifestyle

A

60 + minutes at 4 - 6 x a week at high to maximum intensity

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11
Q

Personal Wellness Recipe includes

A

Moderate enjoyable activity, fun, good sleep, good nutrition, family and friend and a job you like.

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12
Q

What are the dimensions of fitness?

A

Physical, Emotional, Spiritual, Mental and Social

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13
Q

Describe physical dimension of fitness

A

The physical dimension includes the five components of fitness and it represents how well the body’s systems are functioning. Physical fitness is affected by level of activity, diet and rest.

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14
Q

Describe the Emotional dimension of fitness

A

The emotional dimension includes an awareness and understanding of ourselves and our emotions. It is affected by our life experiences, our ability to cope with stress and our level of self-awareness, self-acceptance and self-esteem.

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15
Q

Describe the spiritual dimension of fitness

A

The spiritual dimension involves our sense of connection with ourselves and our life purpose. It can also be a connection within a religious community or with a higher power. Spiritual fitness includes self-acceptance, love, compassion, a willingness to give, inner joy and peacefulness and it is affected by lifestyle, religious background and beliefs.

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16
Q

Describe the mental dimension of fitness

A

The mental dimension involves our intellectual activities, thoughts, opinions and attitudes. It requires an ability to concentrate and is affected by our lifestyle and environmental surroundings.

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17
Q

Describe the Social dimension of fitness

A

The social dimension involves our sense of connection with others, with groups or communities. It includes healthy relationships with family and friends and loved ones and it is affected by our experiences, our culture and our lifestyle.

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18
Q

Physical Fitness is ….

A

the body’s ability to function efficiently, to resist
disease and illness and to accomplish daily activities with ease and
agility.

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19
Q

What are the 5 health related components of physical fitness?

A

cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition.

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20
Q

Cardiorespiratory Fitness is

A

The capacity of the heart and lungs to deliver blood and oxygen and to remove carbon dioxide and other waste products from the working cells.

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21
Q

Muscular Strength is

A

The maximum amount of force a muscle or muscle group can exert in a single contraction. It is specific to the exercise performed and is generally measured by the amount of weight moved.

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22
Q

Muscular Endurance is

A

The ability of a muscle or muscle group to contract repeatedly or to sustain a contraction over a period of time. It is also the muscle’s ability to resist fatigue.

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23
Q

Flexibility is

A

The range of motion (R.O.M.) that a joint is capable of

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24
Q

Body Composition is

A

The percentage of fat mass (adipose tissue) compared to lean mass or fat-free mass (muscle, bone, etc.) in the body. It is often expressed as a percentage of body fat.

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25
What are the 3 activities that one must do to maintain fitness in all three components?
continuous movement or endurance activities, flexibility or stretching exercises and strength or resistance training.
26
How often should one do endurance activities?
4 – 7 days / week
27
How often should one do stretching or flexibilities activities?
4 – 7 days / week
28
How often should one do strength or resistance exercise?
2 – 4 days / week
29
List the benefits of physical fitness?
Improved physical performance * Better overall health * Weight control * Stronger muscles and bones * Improved posture and balance * Less risk of injury * Improved self-esteem * Improved overall energy * Relaxation and reduced stress * Improved quality of life (including emotional and spiritual health) * Independent living in later life * Reduced health care costs
30
What are the Health Risks of Poor Physical Fitness
* Hypertension or high blood pressure; * Coronary heart disease; * Type 2 diabetes; * Stroke; * Gallbladder disease; * Osteoarthritis; * Obesity related sleep apnea and other breathing problems; * Some cancers such as breast, colon and endometrial cancer; and * Mental health problems, such as low self-esteem and depression.
31
What are the barriers to fitness?
Some don’t want to. Some don’t like it. They just don’t have the time, or the money. Strong psychological or emotional block preventing the person from getting started There is simply a lack of understanding about what to do. Program doesn't meet the the needs people with restrictions Lack of facilities Boredom, Lack of Enjoyment Too much too soon
32
What is the # 1 barrier to fitness?
TIME
33
What are the psychological barriers to fitness?
Fear, uncertainty, awkwardness and intimidation from emotional trauma in a fitness setting
34
Name the healthy lifestyle habits.
* Emotionally, mentally and physically managing daily stress * Communicating assertively * Setting goals * Learning about how the body functions * Following a safe, effective exercise program * Cooking healthy, balanced meals * Getting enough rest
35
Self Management Skills
a) goal setting (targeting realistic, specific results) b) program planning (choosing the right activities that suit the individual) c) time management (scheduling the time for exercise) d) personal contracts (making the commitment to change)
36
What are the most important weeks to developing strong sustainable fitness habits?
4-12 weeks
37
What are the bodies 6 levels of organization?
Chemical: Chemicals are atoms and molecules involved in various reactions in the body (e.g. water, hemoglobin). Cellular: Cells are combinations of molecules with a common purpose (e.g. fat cells, red blood cells). Tissue: Tissues are groups of cells with a common purpose or function (e.g. skin, muscle, connective tissue). Organ: Organs are made of two or more tissues which work together to perform various functions in the body (e.g. lungs, liver, intestine). System: Systems are groups of organs working together for specific purpose (e.g. respiratory system, digestive system, nervous system). Organism: Organism refers to the whole body, where all levels work together to create a relatively stable environment, a state of homeostasis, which is necessary for life.
38
Briefly describe anatomical position.
Standing with palms facing forward
39
Medical plane divides the body
in half left to right
40
Sagittal Plane
The sagittal plane runs parallel to the median plane and divides any section of the body into unequal right and left sections. The terms lateral and medial refer to this plane. Movement in the sagittal plane: anterior and posterior (forward and back).
41
Frontal Plane:
The frontal plane divides the body into front and back sections. The terms anterior and posterior refer to this plane. Movement in the frontal plane: medial and lateral (side to side).
42
Transverse Plane:
The transverse plane divides the body into upper and lower sections. The terms superior and inferior refer to this plane. Movement in the transverse plane: horizontal (level with the horizon).
43
Superior
Superior refers to a structure that is closer to the head or higher than another structure (e.g. the knee is superior to the ankle).
44
Inferior
Inferior refers to a structure that is closer to the feet or below another structure (e.g. the elbow is inferior to the shoulder).
45
Anterior
Anterior refers to a structure that is in front of another structure (e.g. the nose is anterior to the ear).
46
Posterior
Posterior refers to a structure that is behind another structure (e.g. the heel is posterior to the toes).
47
Medial
Medial refers to a structure that is closer to the median plane (or midline) of the body (e.g. the nose is medial to the ear).
48
Lateral
Lateral refers to a structure that is further away from the median plane (e.g. the shoulder is lateral to the chin).
49
Proximal
This term relates to the limbs only (arms or legs) and refers to a structure that is closer to the median plane or root of the limb (e.g. the elbow is proximal to the wrist).
50
Distal
This term relates to the limbs only (arms or legs) and refers to a structure that is further from the median plane or root of the limb (e.g. the toes are distal to the knee).
51
Supine
Facing forward or upward (e.g. lying on one’s back).
52
Prone
Facing backward or downward (e.g. lying on one’s front).
53
Deep
Towards the inside of the body (organs are deeper than the muscles).
54
Superficial
Toward the surface of the body (e.g. the skin is superficial to the muscles).
55
How many bones in the human body?
206
56
How much of the bodies total weight so they make up?
35%
57
What do connective tissues do?
* Transport blood (in blood vessels) * Strengthen and support the body (tendons and ligaments) * Organize structures in the body (muscles) * Store energy (fat, adipose tissue)
58
3 types of fibers
Collagen fibers, elastic fibers and, reticular fibers
59
Collagen Fibres
* Found in bone, cartilage, tendons and ligaments * Provide strength and resistance to pulling forces
60
Elastic Fibres
* Found in lungs, skin, and blood vessel walls * Can be stretched up to 150 percent without breaking
61
Reticular Fibres
Form branching networks around skeletal and smooth muscle, fat and nerve cells and the covering around many soft organs like the spleen and lymph nodes
62
What are the six different types of connective tissue in the human body?
Blood, Lymph, Loose, Dense, Cartilage and Bone. The last three are involved in human movement.
63
Tendons
* The connective tissues of muscle extend beyond both ends of the muscle to form the tendons * The tendon connects to the outer layer of bone, cartilage or other muscles * There are different shapes of tendons for different needs * Tendons can be ruptured but they are much stronger than the muscle and the periosteum (outer layer) of the bone, so under high forces, these areas tend to be injured first 4
64
Ligaments
* Ligaments are strong, but less elastic than tendons (they’re less likely to return to their normal resting length when overstretched) and they are more prone to tearing than tendons * Ligaments can be permanently lengthened if kept in a stretched position for long periods of time (for example poor posture, biomechanics or overstretching). 4 * The strength of ligaments is a key factor in holding synovial joints together * Ligaments can be found both inside and outside the synovial joint capsule (for example, in the knee the anterior and posterior cruciate ligaments, are inside and the medial and lateral ligaments are outside the joint capsule)
65
Flexion:
A movement in the sagittal plane that decreases the angle at a joint (e.g. bending the elbow).
66
Extension:
A movement in the sagittal plane that increases the angle at a joint (e.g. straightening the elbow).
67
Hyperextension:
Extension of a joint beyond the anatomical position (1800)
68
Abduction:
An upward movement in the frontal plane.
69
Adduction:
A downward movement in the frontal plane
70
Transverse (horizontal) abduction:
Movement of the body part away from the body’s midline in the transverse plane.
71
Transverse (horizontal) adduction:
Movement of the body part toward the body’s midline in the transverse plane
72
Rotation:
Movement of a bone around its own longitudinal axis. Rotation can be internal (medial) or external (lateral).
73
Pronation:
Medial or internal rotation of a body part (e.g. rotating the palm downward, knuckles up).
74
Supination:
Lateral or external rotation of a body part (e.g. rotating the palm upward, knuckles down)
75
Circumduction:
Movement in which the distal end of a body part moves in a circle around a stationary joint (e.g. ball and socket joint).
76
Inversion:
Rotation of the foot to direct the sole inward
77
Eversion:
Rotation of the foot to direct the sole outward.
78
Plantar flexion:
Flexion of the sole of the foot (pointing the toes).
79
Dorsiflexion:
Flexion of the top of the foot (pulling the toes up towards the shin).
80
Protraction:
Movement of the shoulder girdle and mandible in a forward direction, also known as scapular abduction.
81
Retraction:
Movement of the shoulder girdle or mandible in a backward direction, also known as scapular adduction.
82
Depression:
Downward movement of the shoulder girdle.
83
Elevation:
Upward movement of the shoulder girdle.
84
Downward Rotation:
a combination of retraction and depression
85
Upward Rotation:
a combination of protraction and elevation

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