Fitness Theory Flashcards
Physical activity
any bodily movement produced by the skeletal muscles that is above daily functioning and that results in greater energy expenditure
Quality of life
incorporates physical, mental, social and psychological well- being
Active living
a way of life in which physical activity is valued and integrated into daily life
exercise
is a more formal type of physical activity and is designed to improve or maintain physical fitness
What is FITT?
Frequency (number of times per week)
Intensity (how hard, difficult or challenging the activity is to perform)
Time (duration of activity
Type of activity (mode)
physical fitness
refers to exercise that results in an enhanced physiological or functional capacity, demonstrating a measurable improvement in performance
Describe characteristics of Canada’s active living guide
- 60 minutes of activity
- start with light movement, then increase to vigorous training for 20-30 minutes and so on
- A beginning can start with 3-5 times of exercise per week
wellness
is about the dynamics of positive health (combination of health and happiness)
Healthy living
The state of healthy living is achieved by the practice of a healthy lifestyle and its practices: eating sensibly, being physically active, managing stress ect
What are the 6 aspects of wellness
physical health emotional health social health environmental health mental health spiritual health
What are uncontrollable lifestyle risk factors
age, gender, genetics, some environmental influences, medical history
Contollable
smoking, physical activity, eating habits, alcohol and drug use, stress, personal safety habits
What are the 3 activity groups
caridovascular
flexibility
strength
What is the easiest and greatest benefit pf physical activity and exercise?
reduce blood pressure and swelling
What are the 4 components of health-related physical fitness?
muscular endurance, muscular strength, flexibility, cardiovascular fitness
Cardiovascular fitness: define and how do you test it
the ability of the capacity of the heart, lungs, and circulatory system to deliver enough blood, fuel and therefore oxygen to the exercising mucles for an extended period of time. Test is with a VO2 test that determines the volume of oxygen that the body can use per ki;ogram if body weight for each minute of activity
Benefits of cardiovascular fitness
- heart pumps more blood per beat
- resting heart raate slows down
- increase in red blood cells
- increase blood supply to tissues
Muscular strength define
the max amount of tension or force that a muscle or a muscle group can exert in a single contraction
Benefits of muscular strength
- perform everyday tasks
- support the body
- needed for recreation activities
Muscular endurance define
refers to the number of times a muscle or group of muscles can repeatedly exert a force without fatiguing or the ability to sustain a given level of tension
Muscular endurance benefits
- walk without fatigue
- repeatedly use the muscle
Flexability and stretching define
the ability of a joint to move through its full range of motion (degree of movement at a joint)
Stretching define
involves a variety of techniques where the joint and the surrounding muscles are moved through and beoyond their accustomed range of motion
Benefits of stretching and flexability
joint and health function decreased muscle tension prevention of injuries treatement of injuries healthy posture
Static stretching define
each muscle is gradually stretched and then held for 10-30 sec
Dynamic stretching define
involves muscle action where the muscles surrounding a joint are stretched by the forces generated as a body part is repeatedly moving (walking lunges)
Ballistic stretching
involves rapid bouncing type movements to stretch the muscle (don’t do)
stretch reflex
when a muscle is stretched its initial reaction is too counteract the stretch by shortening or contracting
Passive stretching
a partner, gravity or weights assist the joints in moving through their range of motion
active stretching
a muscle is stretched by contracting the opposite side of the limb (calf stretch)
Body composition
refers to the relative amount of fat, water, lean body tissue (muscle and bone) that make up the body
Health risks associated with excess body fat
hypertension early beginning of type 2 diabetes heart disease gall bladder disease stroke some forms of cancer back pain
5 functions of the skeletal system
- protect organs and soft tissues
- give support to soft tissues
- facilitate the production of red blood cells
- act as a reservoir for minerals including phosphorus and calcium
- provide attachment for skeletal muscle, producing a lever system for body movement
Bones in the body?
Bones in the axial skeleton?
Bones in the appendicular skeleton?
206
80
126
Name the spinal column from top to bottom
Cervical vertebrae Thoracic vertabrae Lumbar vertebrae Sacrum Coccyx
Superior
situated abover or towards the head
inferior
situated below or away from the head
anterior
situtated in front or towards the front of the body
posterior
situated behind or towards the back
midline
an imaginary line that runs down the middle of the body and divides in into equal left and right halves
medial
toward the midline of the body or movement towards the midline
lateral
away from the midline of the body
proximal
the structure located closer to the trunk (core)
distal
the structure located farther from the trunk (core)
plantar
the bottom of the foot
palmar
the palm of the hand
ventral
the anterior or front
dorsal
the posterior or back
supine
body horizontal with face up
prone
body horizontal with face down
Transverse plane
divides the body into upper and lower parts (twisting)
Frontal plane
divides the body into front and back (side to side)
Sagittal plane
divides the body into right and left (sides)
Type of synovial joint
Hinge: operates as a hinge with rotation about one plane of motion, one axis (elbo)
Flexion
Raise arms in front of body
Extension
Move arms behind body
Abduction
move limb away from midline
Adduction
move limb towards midline
Rotation
move body part around its own axis (small arm circles)
circumduction
combines flextion, abduction, extension and adduction (big arm circles)
Lateral flexion
head or torso bends to side
horizontal abdution
movement of limb away from midline along a horizontal/transverse path
horizontal adduction
movement of a limb towards the midline of the body along the horizontal transverse plane
elevation
raising of skapula
depression
lower of scapula
ligaments attach to
one bone
cross one or more articulation
attach to another bone on the other end
What does the hurdlers stretch do
it puts strain on the medial collateral ligament of the knee
why are muscles attached to bones
to allow the skeleton to move
How are muscles affixed to bones
- fleshy: muscle fibers that are directly attached to bones
- fiborous: continuous with both the muscle sheath and connective tissue surround the bone
concentric muscle action 4
- against force or gravity
- shortening
- weakest type of muscle
- positive
eccentric muscle action 4
- with gravity
- long
- strongest mucle
- negative
isometric muscle action
- no movement
- hold more weight
- in the middle of concentric and eccentric
Agonist
- prime movers
- responsible for bringing the movement
- contraction
- bicep in bicep curls
antagonist
- slows down or stops the movement
- muscle working in opposition
- triceps in bicep curl
synergist
- assist directly in the muscle surrounding the joing being moved and supporting it in the action
- deltoid in a pushup
stabalizers
- to secure a joint or body segment while another movement takes place
- small stabalizers in feet to balance
Shoulder flexion
anterior deltoid, pecotalis major, bicep
should extension
posterior deltoid, latissimus dorsi, teres major, triceps
shoulder abduction
deltoid medius, supraspinatus
shoulder adduction
pectoralis major, lattisimus dorsi and teres major
shoulder medial rotations
subscapularis, latissimus dorsi, teres major, pectorallis major
shoulder lateral rotation
infraspinatus, teres minor
shoulder horizontal adduction
pectoralis major, anterior deltoid
shoulder horizontal abduction
posterior deltoid, infraspinatus, teres minor, lattisimus dorsi
scapular elevation
levator scapula, trapezius (upper)
scapula depression
pectoralis minor, trapezius (lower)
scapular protraction
serratus anterior
scapular retraction
rhomboids, traspezius (middle)
scapula upward rotation
trapezius, serratus anterior
elbow flexion
biceps
elbow extension
triceps
wrist flexion
forearm flexors
wrist extension
forearm extensors
trunk flexion
rectus abdominis
trunk lateral flexion
obliques
trunk extension
erector spinae
trunk rotation
obliques
compresses abdomen
transverse abdominal
hip flexion
illiopsoas, rectus femoris, satorius
hip extension
glute max, hamstring
hip abduction
glute med, glute min, tensor fascia latae
hip adduction
adductors
hip lateral rotation
deep lateral rotators, glute max
hip medial rotation
quadriceps
ankle dorsiflexion
tibialis anterior, extensor digitorum longus
ankle plantar-flexion
gastrocnemius, soleus, tibialis posterior
gastrocenemius and crosses
calf muscle - crosses knee and ankle
soleus and crosses
calf muscle - crosses ankle
hamstring muscles and what it crosses
bicep femoris, semitendinosus, semimembranosus - crosses knee and hip
shin
tibialis anterior
quad muscles, where they are and crosses what
rectus femorus (femur), vastus lateralis (outside quad), vastus medialis (inside quad), vastus intermedius (between) - crosses hip and knee
pectoralis major
pecs
shoulder parts
anterior, posterior and medial deltoid
biceps and triceps cross what
shoulder and elbow
traps
upper, lower and middle trapezius
what are the hip muscles
iliopsoas, adductors, abductors
Long muscle in leg and where it crosses
sartorius crosses knee and hip
Butt muscles
glute max, gluet med, glute minimus
Small muscles along the length of the spine
erector spinae
What muscle is under the trapezius
phomboids
what are two joint muscles?
biceps, triceps, hamstrings, rectus femoris, satorius, gastrocnemius
What muscles are in the rotator cuff
supraspinatus, infraspinatus, teres minor, subscapularis (SITS)
6 major classes of nutrients
carbohydrates, fats, proteins, minerals, vitamines, water
What do carbohydrates do? Recommended intake
stored as glycogen in the liver and muscles
energy
50-60%
What do fats do? Recommended intake
energy
helps form the structure of body cells
30%
What does protein do? Recommended intake
growth and repair of body tissues
produce hormones, enzymes and antibodies
10-15%
Athletes need more of every class of nutrients except?
Minerals
What does water do? How much should you have?
essential for life, regulates temperature
4-8 cups
Canada food guide groups and portion sizes
Fruit and veg: 7-10
Grain: 6-8
Milk and alternatives: 2
Meat and alternatives: 2-3
After exercise always
hydrate
What is BMI
Body mass index and it is a relationship between weight and height
How do you loose weight?
The energy in has to be less than the energy out
What are the arm bones? How do you know which is which?
radius (thumb side) ulna (pinky side)
Wrist bones
Carples, metacarpals, phalanges
Shin bones
Tibira (bigger) and fibula
Sagittal plane
flexion, extension
Frontal plane
abduction, adduction, elevation, depression, lateral flexion
Transverse plane
rotation, horizontal abduction and adduction, protraction, retraction
Stability
- affects the body’s ability to resist or go into motion
- affects balance or equilibrium
- is used every day in moving and stationary tasks
inertia
the resistance to a change in motion
the long bones do what in the body
act as the lever
What acts as the axis in the body
joints
What are 4 facotrrs that can change force?
- resistive force can be decreased
- motive force can be applied by the muslce (slow = harder)
- the angle of the pull can be changed
- the length of the level can be changed
What does SEAT stand for
Safety, effectiveness, applicability, time efficiency
What are the 5 phases of exercise?
- up and down
- in and out
- push and pull
- left or right
- out and back
What is the flow of blood through
Arteries, arteriols, capillaries, venules and veins
Where does O2 and CO2 exhcnage happen
Capillaries
What is the deoxygenated blood travel through?
right atrium, right ventricle, pulmonary artery to lungs
What is the oxygenated blood travel through?
lunges, left atrium, left ventricle, aorta, muscles
What is normal BP? What is BP?
120/80
systolic: out
diastolic: in
What is the formula for cardiac output?
How do you improve cardiac output?
Q= stroke volume x heart rate
increase stroke volume, increase HR or both
What is the level, duration, intensity, fuel and by-product of ATP-CP?
Immediate, less than 10 sec, max intensity, ATP stored, no by product
What is the level, duration, intensity, fuel and by-product of anaerobic-lactic acid?
short-term, 10 sec -2 min, high, carbs, lactic acid
What is the level, duration, intensity, fuel and by-product of aerobic?
long-term, after 2 min, low-medium, (fat, carbs, protein), (ATP, CO2 and H2O)
What is a steady state?
the body is taking in and delivering enough oxygen to supply the energy need
What are the throat/airway muscles?
trachea, bronchi, bronchioles, alveoli (O2 and CO2 exchange)
What is the level of adaptability?
lower starting point = easier to see improvements
higher starting point= harder to see significant gains
What should the frequency of cardiovascular, ms, me and flexability be?
3-5 x per week
What are the determinantes in the most appropriate level of intensity?
age, exercise goals, health status and present environmental conditions, current fitness levels
What are the basic principles of conditioning?
specificity, progressive overload, reversibility, maintenance
What is the principle of progressive overload?
when the amount of overlaod or exercise stress is progressively increased, the fitness level of the individual continues to improve
What can you do to prevent repetative injury?
cross-training
What is the design of a workout?
- warm up
- cardiovascular
- muscular conditioning
- flexibility
- cooldown
How long should warm, cardiovascular, and cool down up be?
5-10 min, 20 min, 5-10 min
Methods to overload muscles
decrease speed of repetition increase use of gravity decrease assisting muscle groups increase length of lever decrease the base of support increase repititons and change recovery time
CPAFLA heart rate formula:
220-age=age predicted max heart rate
lower limit = 60% x age predicted HR
upper limit = 90% x age predicted HR
Karvonen heart rate formula:
Target HR = (% intensity X HR reserve) + resting HR
50-85% intensity
What is the program planning cycle?
climatic setting, assessing needs/interests, deteriming goals/objectives, design & delivering, evaluation
