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Fitness Theory > Fitness Theory > Flashcards

Fitness Theory Flashcards

1
Q

Physical activity

A

any bodily movement produced by the skeletal muscles that is above daily functioning and that results in greater energy expenditure

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2
Q

Quality of life

A

incorporates physical, mental, social and psychological well- being

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3
Q

Active living

A

a way of life in which physical activity is valued and integrated into daily life

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4
Q

exercise

A

is a more formal type of physical activity and is designed to improve or maintain physical fitness

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5
Q

What is FITT?

A

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)

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6
Q

physical fitness

A

refers to exercise that results in an enhanced physiological or functional capacity, demonstrating a measurable improvement in performance

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7
Q

Describe characteristics of Canada’s active living guide

A
  • 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
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8
Q

wellness

A

is about the dynamics of positive health (combination of health and happiness)

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9
Q

Healthy living

A

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

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10
Q

What are the 6 aspects of wellness

A 
physical health
emotional health
social health
environmental health
mental health
spiritual health
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11
Q

What are uncontrollable lifestyle risk factors

A

age, gender, genetics, some environmental influences, medical history

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12
Q

Contollable

A

smoking, physical activity, eating habits, alcohol and drug use, stress, personal safety habits

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13
Q

What are the 3 activity groups

A

caridovascular
flexibility
strength

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14
Q

What is the easiest and greatest benefit pf physical activity and exercise?

A

reduce blood pressure and swelling

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15
Q

What are the 4 components of health-related physical fitness?

A

muscular endurance, muscular strength, flexibility, cardiovascular fitness

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16
Q

Cardiovascular fitness: define and how do you test it

A

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

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17
Q

Benefits of cardiovascular fitness

A
  • heart pumps more blood per beat
  • resting heart raate slows down
  • increase in red blood cells
  • increase blood supply to tissues
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18
Q

Muscular strength define

A

the max amount of tension or force that a muscle or a muscle group can exert in a single contraction

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19
Q

Benefits of muscular strength

A
  • perform everyday tasks
  • support the body
  • needed for recreation activities
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20
Q

Muscular endurance define

A

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

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21
Q

Muscular endurance benefits

A
  • walk without fatigue

- repeatedly use the muscle

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22
Q

Flexability and stretching define

A

the ability of a joint to move through its full range of motion (degree of movement at a joint)

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23
Q

Stretching define

A

involves a variety of techniques where the joint and the surrounding muscles are moved through and beoyond their accustomed range of motion

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24
Q

Benefits of stretching and flexability

A 
joint and health function
decreased muscle tension
prevention of injuries
treatement of injuries
healthy posture
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25
Q

Static stretching define

A

each muscle is gradually stretched and then held for 10-30 sec

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26
Q

Dynamic stretching define

A

involves muscle action where the muscles surrounding a joint are stretched by the forces generated as a body part is repeatedly moving (walking lunges)

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27
Q

Ballistic stretching

A

involves rapid bouncing type movements to stretch the muscle (don’t do)

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28
Q

stretch reflex

A

when a muscle is stretched its initial reaction is too counteract the stretch by shortening or contracting

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29
Q

Passive stretching

A

a partner, gravity or weights assist the joints in moving through their range of motion

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30
Q

active stretching

A

a muscle is stretched by contracting the opposite side of the limb (calf stretch)

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31
Q

Body composition

A

refers to the relative amount of fat, water, lean body tissue (muscle and bone) that make up the body

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32
Q

Health risks associated with excess body fat

A 
hypertension
early beginning of type 2 diabetes
heart disease
gall bladder disease
stroke
some forms of cancer
back pain
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33
Q

5 functions of the skeletal system

A
  • 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
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34
Q

Bones in the body?
Bones in the axial skeleton?
Bones in the appendicular skeleton?

A

206
80
126

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35
Q

Name the spinal column from top to bottom

A 
Cervical vertebrae
Thoracic vertabrae
Lumbar vertebrae
Sacrum
Coccyx
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36
Q

Superior

A

situated abover or towards the head

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37
Q

inferior

A

situated below or away from the head

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38
Q

anterior

A

situtated in front or towards the front of the body

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39
Q

posterior

A

situated behind or towards the back

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40
Q

midline

A

an imaginary line that runs down the middle of the body and divides in into equal left and right halves

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41
Q

medial

A

toward the midline of the body or movement towards the midline

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42
Q

lateral

A

away from the midline of the body

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43
Q

proximal

A

the structure located closer to the trunk (core)

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44
Q

distal

A

the structure located farther from the trunk (core)

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45
Q

plantar

A

the bottom of the foot

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46
Q

palmar

A

the palm of the hand

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47
Q

ventral

A

the anterior or front

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48
Q

dorsal

A

the posterior or back

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49
Q

supine

A

body horizontal with face up

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50
Q

prone

A

body horizontal with face down

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51
Q

Transverse plane

A

divides the body into upper and lower parts (twisting)

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52
Q

Frontal plane

A

divides the body into front and back (side to side)

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53
Q

Sagittal plane

A

divides the body into right and left (sides)

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54
Q

Type of synovial joint

A

Hinge: operates as a hinge with rotation about one plane of motion, one axis (elbo)

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55
Q

Flexion

A

Raise arms in front of body

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56
Q

Extension

A

Move arms behind body

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57
Q

Abduction

A

move limb away from midline

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58
Q

Adduction

A

move limb towards midline

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59
Q

Rotation

A

move body part around its own axis (small arm circles)

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60
Q

circumduction

A

combines flextion, abduction, extension and adduction (big arm circles)

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61
Q

Lateral flexion

A

head or torso bends to side

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62
Q

horizontal abdution

A

movement of limb away from midline along a horizontal/transverse path

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63
Q

horizontal adduction

A

movement of a limb towards the midline of the body along the horizontal transverse plane

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64
Q

elevation

A

raising of skapula

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65
Q

depression

A

lower of scapula

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66
Q

ligaments attach to

A

one bone
cross one or more articulation
attach to another bone on the other end

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67
Q

What does the hurdlers stretch do

A

it puts strain on the medial collateral ligament of the knee

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68
Q

why are muscles attached to bones

A

to allow the skeleton to move

69
Q

How are muscles affixed to bones

A
  • fleshy: muscle fibers that are directly attached to bones

- fiborous: continuous with both the muscle sheath and connective tissue surround the bone

70
Q

concentric muscle action 4

A
  • against force or gravity
  • shortening
  • weakest type of muscle
  • positive
71
Q

eccentric muscle action 4

A
  • with gravity
  • long
  • strongest mucle
  • negative
72
Q

isometric muscle action

A
  • no movement
  • hold more weight
  • in the middle of concentric and eccentric
73
Q

Agonist

A
  • prime movers
  • responsible for bringing the movement
  • contraction
  • bicep in bicep curls
74
Q

antagonist

A
  • slows down or stops the movement
  • muscle working in opposition
  • triceps in bicep curl
75
Q

synergist

A
  • assist directly in the muscle surrounding the joing being moved and supporting it in the action
  • deltoid in a pushup
76
Q

stabalizers

A
  • to secure a joint or body segment while another movement takes place
  • small stabalizers in feet to balance
77
Q

Shoulder flexion

A

anterior deltoid, pecotalis major, bicep

78
Q

should extension

A

posterior deltoid, latissimus dorsi, teres major, triceps

79
Q

shoulder abduction

A

deltoid medius, supraspinatus

80
Q

shoulder adduction

A

pectoralis major, lattisimus dorsi and teres major

81
Q

shoulder medial rotations

A

subscapularis, latissimus dorsi, teres major, pectorallis major

82
Q

shoulder lateral rotation

A

infraspinatus, teres minor

83
Q

shoulder horizontal adduction

A

pectoralis major, anterior deltoid

84
Q

shoulder horizontal abduction

A

posterior deltoid, infraspinatus, teres minor, lattisimus dorsi

85
Q

scapular elevation

A

levator scapula, trapezius (upper)

86
Q

scapula depression

A

pectoralis minor, trapezius (lower)

87
Q

scapular protraction

A

serratus anterior

88
Q

scapular retraction

A

rhomboids, traspezius (middle)

89
Q

scapula upward rotation

A

trapezius, serratus anterior

90
Q

elbow flexion

A

biceps

91
Q

elbow extension

A

triceps

92
Q

wrist flexion

A

forearm flexors

93
Q

wrist extension

A

forearm extensors

94
Q

trunk flexion

A

rectus abdominis

95
Q

trunk lateral flexion

A

obliques

96
Q

trunk extension

A

erector spinae

97
Q

trunk rotation

A

obliques

98
Q

compresses abdomen

A

transverse abdominal

99
Q

hip flexion

A

illiopsoas, rectus femoris, satorius

100
Q

hip extension

A

glute max, hamstring

101
Q

hip abduction

A

glute med, glute min, tensor fascia latae

102
Q

hip adduction

A

adductors

103
Q

hip lateral rotation

A

deep lateral rotators, glute max

104
Q

hip medial rotation

A

quadriceps

105
Q

ankle dorsiflexion

A

tibialis anterior, extensor digitorum longus

106
Q

ankle plantar-flexion

A

gastrocnemius, soleus, tibialis posterior

107
Q

gastrocenemius and crosses

A

calf muscle - crosses knee and ankle

108
Q

soleus and crosses

A

calf muscle - crosses ankle

109
Q

hamstring muscles and what it crosses

A

bicep femoris, semitendinosus, semimembranosus - crosses knee and hip

110
Q

shin

A

tibialis anterior

111
Q

quad muscles, where they are and crosses what

A

rectus femorus (femur), vastus lateralis (outside quad), vastus medialis (inside quad), vastus intermedius (between) - crosses hip and knee

112
Q

pectoralis major

A

pecs

113
Q

shoulder parts

A

anterior, posterior and medial deltoid

114
Q

biceps and triceps cross what

A

shoulder and elbow

115
Q

traps

A

upper, lower and middle trapezius

116
Q

what are the hip muscles

A

iliopsoas, adductors, abductors

117
Q

Long muscle in leg and where it crosses

A

sartorius crosses knee and hip

118
Q

Butt muscles

A

glute max, gluet med, glute minimus

119
Q

Small muscles along the length of the spine

A

erector spinae

120
Q

What muscle is under the trapezius

A

phomboids

121
Q

what are two joint muscles?

A

biceps, triceps, hamstrings, rectus femoris, satorius, gastrocnemius

122
Q

What muscles are in the rotator cuff

A

supraspinatus, infraspinatus, teres minor, subscapularis (SITS)

123
Q

6 major classes of nutrients

A

carbohydrates, fats, proteins, minerals, vitamines, water

124
Q

What do carbohydrates do? Recommended intake

A

stored as glycogen in the liver and muscles
energy
50-60%

125
Q

What do fats do? Recommended intake

A

energy
helps form the structure of body cells
30%

126
Q

What does protein do? Recommended intake

A

growth and repair of body tissues
produce hormones, enzymes and antibodies
10-15%

127
Q

Athletes need more of every class of nutrients except?

A

Minerals

128
Q

What does water do? How much should you have?

A

essential for life, regulates temperature

4-8 cups

129
Q

Canada food guide groups and portion sizes

A

Fruit and veg: 7-10
Grain: 6-8
Milk and alternatives: 2
Meat and alternatives: 2-3

130
Q

After exercise always

A

hydrate

131
Q

What is BMI

A

Body mass index and it is a relationship between weight and height

132
Q

How do you loose weight?

A

The energy in has to be less than the energy out

133
Q

What are the arm bones? How do you know which is which?

A

radius (thumb side) ulna (pinky side)

134
Q

Wrist bones

A

Carples, metacarpals, phalanges

135
Q

Shin bones

A

Tibira (bigger) and fibula

136
Q

Sagittal plane

A

flexion, extension

137
Q

Frontal plane

A

abduction, adduction, elevation, depression, lateral flexion

138
Q

Transverse plane

A

rotation, horizontal abduction and adduction, protraction, retraction

139
Q

Stability

A
  • affects the body’s ability to resist or go into motion
  • affects balance or equilibrium
  • is used every day in moving and stationary tasks
140
Q

inertia

A

the resistance to a change in motion

141
Q

the long bones do what in the body

A

act as the lever

142
Q

What acts as the axis in the body

A

joints

143
Q

What are 4 facotrrs that can change force?

A
  1. resistive force can be decreased
  2. motive force can be applied by the muslce (slow = harder)
  3. the angle of the pull can be changed
  4. the length of the level can be changed
144
Q

What does SEAT stand for

A

Safety, effectiveness, applicability, time efficiency

145
Q

What are the 5 phases of exercise?

A
  1. up and down
  2. in and out
  3. push and pull
  4. left or right
  5. out and back
146
Q

What is the flow of blood through

A

Arteries, arteriols, capillaries, venules and veins

147
Q

Where does O2 and CO2 exhcnage happen

A

Capillaries

148
Q

What is the deoxygenated blood travel through?

A

right atrium, right ventricle, pulmonary artery to lungs

149
Q

What is the oxygenated blood travel through?

A

lunges, left atrium, left ventricle, aorta, muscles

150
Q

What is normal BP? What is BP?

A

120/80

systolic: out
diastolic: in

151
Q

What is the formula for cardiac output?

How do you improve cardiac output?

A

Q= stroke volume x heart rate

increase stroke volume, increase HR or both

152
Q

What is the level, duration, intensity, fuel and by-product of ATP-CP?

A

Immediate, less than 10 sec, max intensity, ATP stored, no by product

153
Q

What is the level, duration, intensity, fuel and by-product of anaerobic-lactic acid?

A

short-term, 10 sec -2 min, high, carbs, lactic acid

154
Q

What is the level, duration, intensity, fuel and by-product of aerobic?

A

long-term, after 2 min, low-medium, (fat, carbs, protein), (ATP, CO2 and H2O)

155
Q

What is a steady state?

A

the body is taking in and delivering enough oxygen to supply the energy need

156
Q

What are the throat/airway muscles?

A

trachea, bronchi, bronchioles, alveoli (O2 and CO2 exchange)

157
Q

What is the level of adaptability?

A

lower starting point = easier to see improvements

higher starting point= harder to see significant gains

158
Q

What should the frequency of cardiovascular, ms, me and flexability be?

A

3-5 x per week

159
Q

What are the determinantes in the most appropriate level of intensity?

A

age, exercise goals, health status and present environmental conditions, current fitness levels

160
Q

What are the basic principles of conditioning?

A

specificity, progressive overload, reversibility, maintenance

161
Q

What is the principle of progressive overload?

A

when the amount of overlaod or exercise stress is progressively increased, the fitness level of the individual continues to improve

162
Q

What can you do to prevent repetative injury?

A

cross-training

163
Q

What is the design of a workout?

A
  1. warm up
  2. cardiovascular
  3. muscular conditioning
  4. flexibility
  5. cooldown
164
Q

How long should warm, cardiovascular, and cool down up be?

A

5-10 min, 20 min, 5-10 min

165
Q

Methods to overload muscles

A 
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
166
Q

CPAFLA heart rate formula:

A

220-age=age predicted max heart rate
lower limit = 60% x age predicted HR
upper limit = 90% x age predicted HR

167
Q

Karvonen heart rate formula:

A

Target HR = (% intensity X HR reserve) + resting HR

50-85% intensity

168
Q

What is the program planning cycle?

A

climatic setting, assessing needs/interests, deteriming goals/objectives, design & delivering, evaluation

Fitness Theory (1 decks)

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