Health and Fitness Flashcards
What are the concepts of fitness
Environmental Health Social Health Physical Health Mental Health Emotional Health Intellectual Health
Physical inactivity has been identified as the ______ leading risk factor for global mortality
4th
About ______ of adults do not meet the guidelines for aerobic and strength activities
80%
______ of adolescents do not perform enough aerobic activity
> 80%
Physical Activity
Can be any purposeful and repeated bodily movement produced by voluntary skeletal muscle actions that increase metabolism
Exercise
Planned, structured, and repetitive bodily movements performed to improve or maintain one or more components of physical fitness
Principle of overload
stress must be applied beyond that which the body is accustomed to promote adaptations
Principle of progression
once the body has adapted to a level of stress, additional stress is needed to promote further adaptations; progressive-overload is practically combined in structured exercise programs for ongoing adaptation
Principle of specificity
a desired adaption occurs in response to specific stress placed upon the body; exercises and activities chosen must be matched to reflect the fitness goals
Elastic response
presents as an acute response to an unaccustomed level of stress, but the system reverts back to the starting condition once the stimulus of stress is removed
Plastic response
occurs with repeated stress which causes system improvements due to adequate recurring exposure; chronic adaptations and changes occur
For baseline health benefits _______ of moderate-intensity activity per week
Or _______ of vigorous activity per week
150 min, 75mins
For greater health/fitness benefits the duration of physical activity for all three choices is simply doubled _________ for moderate exercise or ______ min vigorous exercise)
The strengthening requirements remain the same
Should exert _______ kcals per week
300 min, 150mins, 200kcals,
Moderate-intensity physical activity performed at _______ times the intensity of rest
3.0-5.9
Vigorous-intensity physical activity
performed at __________ times the intensity of rest
6.0 or more
Health related component of fitness (HRCF)
factors that impact general health and risk for disease/injury
Performance related component of fitness (PRCF)
factors that impact performance outcomes and independence among older adults (e.g. the risk for falling and fractures)
List 3 examples of performance related component of fitness
Power, speed, coordination, balance, and agility
List 3 example of health related component of fitness
Flexibility, body composition, muscle endurance, muscle strength, cardiorespiratory fitness
VO2max declines at a rate of ~______ per year upon reaching adulthood (greater after 45 years old)
1%
What is the most important health related component of fitness?
Cardiorespiratory fitness
Muscle strength
measure of maximal contractile force production; allows for maximal force during a single effort
Muscle endurance
measure of contractile force decline over time; allows for prolonged force for an extended period
Stability
synergistic ability of muscles, nerves, proprioceptors, and connective tissues to maintain body segment positioning and offset disruptive forces
Strength balance
functional strength ratio of opposing muscle groups across a joint: also referred to as agonist/antagonist muscle or muscle balance ratio
Example - 3:2 strength ratio for the quadriceps and hamstrings at the knee
Flexibility
indicated by the ability of a muscle to move through a range of motion (ROM) at a single joint in a single plane; independently measured at specific joints
Mobility
The ability to move cooperative body segments through a full, unrestricted ROM without undesirable changes in biomechanics; multiple joints are used rather than one
Body composition
indicated by the ratio of fat mass to fat-free mass (FFM) within the body, often expressed as a percentage of body fat
Adipose
(especially of body tissue) used for the storage of fat.
Obesity
unhealthy quantity of fat mass relative to lean mass or weight; may be defined as an excess %BF based on sex or by body mass index (BM
CDC suggests nearly _____ of U.S. adults qualify as obese based on BMI; _______ of the population is involved when the overweight category is included
35% , >70%
Power
rate at which work is performed - (force x velocity) = (force x distance/time) = (work/time); training focuses on acceleration rather than the total resistance moved
Sacropenia
indicated by a loss of total skeletal muscle mass, particularly a reduction in fast-twitch muscle fibers which diminishes function
Speed
expressed as the time to perform a movement in a single direction; the rate of positional change over a distance in a measured period of tim
Balance
the ability to manage forces which act to disrupt stability; high balance translates to more efficient movement, posture and bodily control (especially at high speeds)
Proprioceptors
special organelles located in connective tissue that provide sensory input to the CNS from receptors that relay body and positional movement; allow for physical awareness of the body’s position in space
Coordination
the ability to control and use multiple body parts and/or senses in a synergistic and efficient fashion to perform complex/high-speed motor tasks; synonymous with neural efficiency
Agility
the ability to perform rapid, whole-body movements with change(s) of velocity/direction in response to analysis of the environment
Open skills
motor skills that require reaction to changes in an unpredictable environment, such as juking an opponent in soccer
Closed skills
motor skills performed in a stable or predictable environment, such as making a free-throw shot in basketball
Hyperinsulenia
excess levels of circulating insulin; indicates progressive insulin resistance as a precursor to diabetes; increases fat storage
• Stage 1 Obesity = male _________ body fat; females ____________ body fat; >38% old age
Stage 1 obesity ≥25% , ≥ 32%
• Stage 2 Obesity = males _______ body fat; females ________ body fat
≥30%, ≥40%
• Stage 3 Obesity = males _______ body fat; females _________ body fat
≥35%, ≥45%
Body fat = males ________ for fit-healthy; _________ females for fit-healthy
<20% , <26%
• High risk = males __________ waist circumference; females _________ (signifies significant visceral adiposity)
≥40 inch, ≥35 inch
• High risk = BMI obesity_________
__________ morbid obesity males or females (must consider body fat)
> 30, >35
Visceral fat
fat that surrounds the internal organs in the abdominal region
How can aerobic/anaerobic activity impact obesity
Improved insulin sensitivity
Heightened caloric expenditure for body fat losses
Potential mediation of systemic inflammation and hormone dysfunction
Type 1 diabetes mellitus (T1DM) –
autoimmune disease characterized by pancreatic atrophy and dysfunction due to compromised beta cells which results in an inability to produce insulin; is hereditary and usually presents early in life
Type 2 diabetes mellitus (T2DM) –
characterized by progressive insulin insensitivity due to hyperinsulinemia, a reduction of insulin production, or both; primarily caused by poor dietary behaviors combined with obesity and a sedentary lifestyle
Type 2 diabetes represent ___________ % of all cases.
90-95%
Gestational diabetes mellitus:
glucose intolerance during pregnancy caused by metabolic disruption due to weight gain and hormonal changes that counteract the function of insulin
Retinopathy
small blood vessel disease of the eyes that can result in impaired vision or even blindness; jumping and compressive exercises (e.g., leg press) as well as those that jar the head or lower it below the waist should be avoided
Nephropathy
small blood vessel disease of the kidneys; heavy weightlifting or holding one’s breath during exercise should be avoided and proper hydration is crucial
Neuropathy
impacts peripheral nerve tissue (often in the hands and feet) which results in weakness, numbness and/or pain; exercises that cause repetitive impact to the hands or feet should be avoided and proper footwear must be worn
Cerebrovascular disease
refers to diseases that impact blood vessels of the brain such as, strokes and aneurysms; is the leading cause of death among diabetics
Cancer is the _______ leading cause of the death in the US, but _________ of cases are estimated to be related to lifestyle and environmental factors
second, 90-95%
Cancer
abnormal growth of cells that multiply immeasurably, periodically spreading to other tissues (metastasize); refers to >100 distinct diseases that can involve any tissue of the body
Osteoporosis
progressive disease resulting in a reduction in bone mineral density and deterioration of skeletal tissue due to inadequate nutrients and structural loading
Bone mass reduction occurs most soundly after age ________, further reduction occurs after age _________
30, 50
Why is osteoporosis more common among women
Tend to maintain lower peak bone mass
Experience additional losses following menopause due to a reduction of estrogen
Have an increased risk for inadequate consumption of calcium and vitamin D
Oesteoaristis
degeneration of joint cartilage and the underlying bone; associated with previous injuries, joint overuse, obesity, and sedentary behaviors (end result of many disorders)
Osteophytes
bone spurs that cause pain in surrounding nerves and muscle
Serotonin
hormone-based neurotransmitter which helps regulate blood pressure, pain perception, the sleep-wake cycle and mood
Endorphins
group of hormones released in relatively high quantities following exercise which active opiate receptors and promote analgesic and pleasurable sensations
Rheumatoid arthritis
chronic, progressive autoimmune disease that causes severe joint inflammation, painful deformities and significant immobility over time
Post-traumatic arthritis (PTA):
results in edema, joint swelling and pain due to an acute physical injury or overuse; increases the risk for joint inflammatory disorder and premature degradation
PTA accounts for about 12% of osteoarthritis cases
List 3 training modifications recommended for those with any form of arthritis:
Use only moderate-intensity, non-impact resistance training and aerobic work
Employ longer warm-up and cool down periods
Include pool work if possible to reduce stress on joints
Alzheimer’s Disease
causes progressive irreversible mental deterioration, memory loss, diminished cognition and eventual loss of independence due to brain degeneration
Risk for all-cause mortality is ________ higher with sedentary living and low cardiorespiratory fitness (CRF) compared to those who are highly active with high CRF
> 200%
Postphlebitic syndrome
vein inflammation and consequent symptoms such as blood flow reduction, swelling, pain, skin discoloration, and/or sores
