health and wellness Flashcards

Question

is health a life long journey

Answer 1

yes remember it

Answer 2

cardiorespiratory endurance Flexibility body composition muscular strength muscular power Muscular endurance

Answer 3

the ability of the body to adjust to the demands and stresses of physical effort physical finess is thought to be measure of ones physical health

Answer 4

any movement carried out by the skeletal muscle requires the use of energy

Answer 5

the acronym used to help recall the 4 important elements of training program F-frequency I:intensity (workout to rest ratio T:time (includes volume) T:type of workout

Answer 6

that training demands or stress loads must be increased over time in order to achieve change in the targeted system this can be done by increasing the frequency intensity or time of the activity

Answer 7

part of overload the prinicple tells us that as the body adapts to exercise stress a new stress must be applied as the new normal has been established therefore as the systems become more capable then a new stimulus must be applied periodically (progression)

Answer 8

extened training interruption will result in a temporary disruption and decline in performance often term for this is detraining reversal occurs once training resumes though time off will dictare the length of time needed to reagin the training effects

Answer 9

that if you want or need specific improvements in each area of fitness or skill then your training mode must be as close in action as the specific activity dictates what you do is what you get

Answer 10

muscular strength muscular endurance cardiorespiratory endurance Flexibility body composition psychomotor ability

Answer 11

the ability of a muscle or muscle group to exert force against a resistance commonly measured as a maximal value 1RM force and strength are synonymous (greater muscle mass results in greater strength) force=mass X acceleration

Answer 12

absolute strength: the total force a person can apply in a single effort against a resistance regardless of their own weight relative strength: considers the individuals mass or weight and is a factor of absolute strength/body mass

Answer 13

repetition (REP): the number of times you do a movement continuously set: one group of reps resistance: the amount of mass (weight moved; usually a % of 1RM) EX:doing 1 set of 10 reps of dumbbell biceps curls with 20lbs would be expressed as 1 X 10 X 20

Answer 14

the ability to overcome external resistance at a high rate of muscular contraction is dependent on muscular strength therefore power is derivative of muscular strength

Answer 15

the ability of a muscle or muscle group to sustain a given level of force (static exercise) or to repeatedly contract and relax (dynamic exercise ) at a given resistance static: the flexed arm hang dynamic: sit up

Answer 16

training should include exercises that stilmulate both the agonists (working muscles) and the antagonists (counter-acting muscles ) focusing on increasing agonist strength tends to shorten the agonist muscles and weaken the antagonist muscles this can shift in strength equilibrium can result in imparied joint positions, and make articular cartilage and muscles and tendons prone to injury

Answer 17

F: 3-4 times per week (minimum 48 hours to maximum 72 hours between workouts) I: strength 8-10 reps/ 2-3 sets endurance 15-20 reps/ 2-3 sets T: variable per workout: generally 45 mins- 1 hour T: weight/resistance training machines, free weights, elastic bands, body weight

Answer 18

the ability to produce energy through an improved delivery of oxygen to working muscles involves the cardiovascular and respiratory system the major function of the cardiorespiratory system is to provide oxygen to tissues needed for exertion over longer periods of time

Answer 19

the maximal rate at which the body can take up, transport, and utilize oxygen Recall it is expressed as maximal oxygen uptake or max VO2

Answer 20

is measured as the maximal value of oxygen consumption recorded during a progressive exercise test to exhaustion

Answer 21

predictions based on the linear relationship between heart rate and workload can be made over a given workload range with increasing workload, heart rate increases to a maximum that corresponds to a maximal oxygen consumption (max VO2)

Answer 22

F: minimum 3-4 times a week I: we must first determine the maximal heart rate and the target training zone HR 220 max heart rate -25 age =195 max training heart rate +/- 10 to determine the TTZ measure pulse: 10 sex X 6= ?BPM T: 15-20 min for general public 25-35 min athlete requirements: activities that can be carried on for long duration, working large muscle groups T: activity examples brisk walking, funning, cycling, swimming, treadmill

Answer 23

the ability of a joint to move through its full ROM determined by joint structure, muscle length, and muscle tendon elasticity

Answer 24

age, gender, inactivity

Answer 25

good joint health, slowed joint deterioration, improved quality of life might prevent pain and injuries

Answer 26

is the main structural protein in connective tissues provides structure and support to tissues, ligaments, tendons, and joints elastin also a protein in connective tissue allowed muscles to be stretched

Answer 27

static stretching: -holding a fully stitched position -slow relaxation of muscles to be stretched -held for 10-30 seconds -repeated 4-6 times dynamic or semi-ballistic stretching: -rapidly moving a joint through its full range of motion -involves stretching with repetitive bouncing movements, using small intervals -maximal range achieved after 10-20 movements -repeated 3-5 times Proprioceptive neuromuscular facilitation (PNF) -the most efficient stretching method -exploits the muscle spindles and the Golgi tendon organs (the stretch reflex) -involves a partner - 3 stages to the PNF method (on another slide)

Answer 28

1. active stretching phase -muscles are actively pulled to the limit of the movement range -performed slowly and continuously -inhibits the muscle spindle from inducing stretch reflex (and prevents muscles from contracting) 2.pre-tension phase -trainee exerts a full isometric (static) contraction against partner resistance -held for 7-10 seconds -causes tendon spindles to release inhibitory relaxation of the muscles to be stretched 3. passive stretching phase -partner pushes the body further into the stretching position, to pain moderate discomfort -final position is held, with muscles relaxed, for 6-10 seconds -partner applies slow and constant pressure

Answer 29

F; daily I: a slight stress on the muscle tendon complex is felt T: for static min 3-4 repetitions 20-30 seconds/stretching exercise T:static, dynamic, PNF

Answer 30

-refers to the amounts of fat, muscles, bone, and other organs that make up the body -percentages of lean body mass and fat body mass are of primary interest -physical fitness is generally associated with a reduced body fat content and increased lean body mass

Answer 31

serves to integrate the central nervous system with the more physical components of fittness important to functioning and performance in everyday and fitness environments related to an athletes ability to adapt and respond to changes in their surroundings

Answer 32

refers to the total time devoted to developing fitness based on the duration of each training session and frequency of training per week, month, or year

Answer 33

depends on the goals of the individual athletes may train 2-10 times per week for strength and cardiovascular endurance for general fitness training, 2-3 session per week may be sufficient to maintain levels of strength and endurance for weight loss or strength or endurance gains, however , 4-6 sessions per week may be necessary

Answer 34

refers to the sum total of work performed during a training session or phase of training measured in various units depending on the type of activity cyclic movements (walking, running, swimming) are measured in meters or kilometres as a measure of distance strength exercise using body weight are measured by the number of repetitions performed and the number of exercises done strength exercises using weights are measured by the sum of all weight lifted per session, and the number of repetitions performed with a given load

Answer 35

most important characterizes the degree of stimulation or intensity of exercise per unit of time measured in various units depending on the type of activity expressed as a percentage of a trainee's personal best or 100% performance in the activity the becomes the benchmark, or starting point, for defining relative intensities to be used to plan workouts distance covered : metres per second and kilometres per hour for cyclic events running, cross-country, skiing, cycling, rowing resistance to overcome: kilograms lifted per unit of time weightlifting: barbells, dumbbells, machines

Answer 36

refers to the relationship between the phases of work and the rest during training in general, the lower the intensity of exercise per unit of time, the shorter the rest periods required conversely, the higher the intensity of exercise, the longer the rest periods must be considered in connection with all components of training such as the volume of exercise and types of exercises perfromed

Answer 37

in strength training, load dosage can be achieved using ones own body weight, the weight of a partner, free-weights, machines

Answer 38

in cardiorespiratory fitness training, one can run on a track, in parks, in sand, stair-climb, or run uphill or downhill, brisk walk each environment provides a different intensity of exercise interval training; components to consider distance/length of time, speed/rate, rest period, repetitions

Answer 39

combines: slow long distance training pace/temp training interval training

Answer 40

cross training: involves doing various exercise activities that promote the components of fitness but differ from standard routines . this method helps reduce boredom and many cases overuse injuries functional fitness: newer area of focus in kinesiology and while important in sports training the programming emphasis is on helping people function better in their home and work-place

Answer 41

lossening-up and relaxation exercises performed before and after training are beneficial

Answer 42

raising the body temperature, increasing respiration, heart rate, blood flow, metabolic rate, oxygen exchange increasing range of movement, decreasing muscle tension, preventing muscle, tendon, ligament strains increasing central nervous system activity, improving coordination, reducing reaction time

Answer 43

helps speed recovery from about of exercise helps physiological systems return to normal levels includes: light cardio general static stretch replace fluid stores

Answer 44

drugs and exercise: everyday drugs illegal drugs ergogenic aids and exercise: allowed ergogenic aids banned ergogenic

health and wellness Flashcards

to remember it