health and wellness chapter 6-10 Flashcards
CRE
Cardiorespiratory endurance: the ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged sub-maximal physical activity.
CRE physiology
is a measure of how the pulmonary (lungs), cardiovascular (heart & blood vessels) and muscular systems work together during aerobic activities.
Aerobic
requires oxygen to produce the necessary energy (ATP) to carry out the activity.
Anaerobic
does not require oxygen to produce the necessary energy (ATP) to carry out the activity.
Benefits of Aerobic Training
Higher maximal oxygen uptake Increase in the oxygen-carrying capacity of the blood Decrease in resting heart rate Lower heart rate at given workloads Faster recovery
Benefits of physical assessments test
educate participants regarding their fitness levels and compare their results to health fitness and physical fitness standards
motivate individuals to participate in exercise programs
provide a starting point for individualized exercise prescription
evaluate improvements achieved through exercise programs and adjust individualized exercise
monitor over time changes in fitness
individuality
Similar training programs result in a wide variation in physiological responses due to the role of heredity
vO2 MAX
The amount of oxygen the body actually uses at maximal
Sub maximal test used to measure VO2
1.5 mile run
1.o mile walk
12 minute swim test
step test
Astrand-Ryhming
Good maximal VO2 score for college students
male 44 - 52.9
women 39 - 48.9
systolic blood pressure
pressure exerted by blood against walls of arteries during forceful contraction of the heart
Diastolic blood pressure
Pressure exerted by the blood against the walls of the arteries during the relaxation phase of the heart
FITT
an acronym used to describe the four cardiorespiratory exercise prescription variables: frequency, intensity, type (mode) and time (duration)
MHR
Maximal Heart Rate ¹MHR = 207- (.7 x age)
HRR
Heart Rate Reserve HRR=MHR-RHR 191- 60= 131
TI
Training intensity TI=( HRR x .__ ) + RHR
enhancing Exercise compliance
Set aside a regular time for exercise
Exercise early in the day
Select aerobic activities you enjoy
Combine different activities (cross-train)
Use proper clothing and equipment
Find a friend or group of friends to exercise with
Set goals and share them with others
Purchase a pedometer (step counter) and attempt to accumulate 10,000 steps each day
Don’t become a chronic exerciser
Exercise in different places and facilities
benefits of increased strength
Increase or maintain muscle mass and a higher resting metabolic rate. Encourages weight loss and maintenance. Lessens the risk of injury. Prevents osteoporosis. Reduces chronic low-back pain. Alleviates arthritic pain. Improves cholesterol levels. Promotes psychological well-being. Also, may help lower the risk of high blood pressure and diabetes
muscular strength
the ability of a muscle to exert maximum force against resistance
muscular endurance
the ability of a muscle to exert sub-maximal force repeatedly over time
Muscle fibers
slow twitch and fast twitch
Isometrics
Muscle contraction against resistance that produces little or no movement
Dynamic training
muscle contraction against resistance that produces movement
Concentric
positive resistance
Eccentric
negative resistance
Plyometric exercise
exercise is a form of jump training that incorporates speed and strength training to enhance explosiveness
Repetition
repeating
set
is the number of repetitions performed for a given exercise.
training volume
is the sum of all repetitions performed multiplied by the resistance used during a strength-training session. For example: 3 sets of 6 reps with 150 lbs equals a training volume of:
3 X 6 X 150 = 2,700
Ballistic (dynamic
jerky, rapid, bouncy movements or slow short and sustained movements
Controlled Ballistic Stretching
slow, short, gentle and sustained movements
Slow-sustained static stretching
muscles lengthened gradually through joints complete range of motion
PNF (proprioceptive neuromuscular facilitation)-
uses reflexes and neuromuscular principles to relax the muscles being stretched
How do we test used to assess flexibility ?
Sit and Reach (modified vs. traditional)
Total Body and Rotation Test
Shoulder Rotation Test
Know the specific exercise conditions when considering comprehensive fitness programs
Just like food, variety is best.
Walk, Jog, Hike, Bike, Swim, Aerobics, Plyometrics, Yoga, Weight Lift,
Rowing, Stair Climbing, Kayaking, Disc Golf, Tennis, Racquet Ball
RICE
Rest, Ice, Compression and Elevation
CVD
the array of conditions that affect the heart and the blood vessels ( Cardiovascular disease)
stroke
blood vessel the feeds the brain ruptures or is clogged, leading to blood flow disruption to the brain
peripheral heart disease
narrowing of the peripheral blood vessels
coronary heart disease
condition in which the arteries that supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits, such cholesterol and triglycerides
signs of a heart attack
chest pain, discomfort, pressure, pain or discomfort in shoulders, neck, or arms
Shortness of breath, lightheadedness, fainting
diabetes
A disease in which the body doesn’t produce or utilize insulin properly
type 1 diabetes
condition in which the pancreas produces little or no insulin (juvenile
type 2 diabetes
condition in which insulin is not processed properly, also known as adult onset diabetes
reducing cardiovascular risk
STAY AWAY from tobacco Stay at a healthy weight Eat Healthy Relieve tension and stress Watch your cholesterol levels Stay physically Active Aim for normal blood pressure KNOW YOUR NUMBERS!!!!!!!!!!!!!!!!!!!!!!!!!!!
