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NASM > [L2 Principles of Exercise] Section 1: The components of fitness > Flashcards

[L2 Principles of Exercise] Section 1: The components of fitness Flashcards

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1
Q

Define Physical Activity

A

Physical activity can be defined as any body movement that increases energy
expenditure above resting levels.

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2
Q

Give examples of Physical Acitivty

A

Everyday activities, e.g. climbing stairs or vigorous housework.
• Active leisure and recreation, such as going to an exercise class.
• Playing sport, such as badminton or football.

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3
Q

How is exercise different from physical activity?

A

Exercise is planned, structured, and performed regularly with the specific intention of maintaining or improving one or more of the components of physical fitness.

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4
Q

Inactivity and leading a sedentary lifestyle leads to what?

A

Inactivity and leading a sedentary lifestyle is a contributory risk factor for many chronic health conditions,
including coronary heart disease, stroke, obesity, diabetes, depression and osteoporosis.

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5
Q

What are the minimum activity guidelines to maintain health?

A

150 minutes of moderate-intensity aerobic activity every week (e.g. 30 minutes
on five days a week. This can be accumulated in bouts of ten minutes).
• Or 75 minutes of vigorous-intensity activities (at least 20 minutes on three days
a week).
• Or an equivalent combination of both moderate- and vigorous-intensity activities.
• Plus at least two days a week of muscular strength and endurance training

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6
Q

What is Exercise?

A

Exercise is a form of physical activity that is planned,
structured and performed regularly with the specific aim of maintaining or improving one or more of the
components of physical fitness.

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7
Q

What is phsyical fitness?

A

Physical fitness is a potential outcome from taking part in regular physical activity and exercise.

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8
Q

Being physically fit defines?

A

Being physically fit defines an individual’s ability to perform activities or exercises that train different components of fitness.

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9
Q

What are the health-related components of fitness?

A

Cardiorespiratory or cardiovascular endurance, muscular strength, muscular endurance, flexibility.

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10
Q

What are the skill-related components of fitness?

A

Speed, reaction time, agility, balance, coordination, power.

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11
Q

What is Health?

A

A state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity

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12
Q

What are the components of Total Fitness/’Health’/Wellbeing?

A

Physical fitness, mental fitness, medical fitness, nutritional fitness & social fitness

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13
Q

What is cardiovascular fitness (cardiorespiratory fitness, stamina and aerobic fitness)?

A

The ability of the heart, lungs and muscles to take

in, transport and utilise oxygen during exercise.

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14
Q

What activities will improve the efficiency of the heart, lungs and circulatory system and improve cardiovascular fitness?

A

Activities that use the large muscles of the body in a continuous and rhythmic way and which elevate the heart rate to an appropriate intensity. This includes walking, swimming, running, cycling, rowing and dancing.

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15
Q

What are the guidelines on frequency to improve cardiovasular fitness?

A

Three to five days a week.

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16
Q

What are the guidelines on Intensity to improve cardiovasular fitness?

A
  • Moderate: 50-65% of MHR.

* Vigorous: 65-90% of MHR.

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17
Q

What are the guidelines on Timr to improve cardiovasular fitness?

A

Moderate intensity: 30 minutes, which can be accumulated in bouts of 10 minutes or more.
Vigorous intensity: 20 minutes sustained.

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18
Q

What are some of the long terms benefits of cardivascular training?

A

The heart becomes stronger (cardiac
muscle).
• More blood is circulated in one contraction or heart beat (increasedstroke volume).
• More capillaries develop in the muscles.
• More oxygen can enter the muscles.
• Waste products can be removed more efficiently (carbon dioxide and lactic acid).
• More mitochondria (cells which use oxygen to create energy) develop in the muscles; they also grow larger.
• Weight management is assisted.
• Risk of cardiovascular disease (CVD) is
reduced, e.g. coronary heart disease, stroke.

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19
Q

Define Muscular Strength

A

The maximal amount of force a muscle or
group of muscles can generate during one contraction. It is the maximum weight a person could lift for one repetition maximum (1RM).

20
Q

Define Muscular Endurance

A

The ability of a muscle or group of muscles to contract repeatedly for extended periods of time without fatigue.

21
Q

What are some of the long terms benefits of muscular stength/endurance training?

A
  • Stronger muscles, tendons and ligaments.
  • Stronger bones (increased bone density).
  • Improved joint stability.
  • Improved muscle tone, shape and physical appearance.
  • Increased hypertrophy (muscle size) of type II fibres (strengthbiased training).
  • Improved body composition (muscle to fat ratios).
  • Improved neuromuscular connections and motor unit recruitment.
  • More capillaries in the muscles to deliver blood and oxygen (endurance training).
  • Improved posture.
22
Q

Define Flexibility

A

The range of movement about a joint or series of joints.

23
Q

Whe is a muscle lengthening and streching?

A

When the two ends of the muscle (the origin

and insertion) move further apart and away from each other

24
Q

What is Active Static Stretching?

A

Actively contracting one muscle or muscle group (agonist) to bring about a stretch of its opposing muscle group (antagonist).

25
Q

What is Passive Static Stretching?

A

When another body part or external force (a yoga strap, wall or partner) is used to facilitate the stretch, enabling both the agonist and antagonist to relax.

26
Q

What is passive streching used for?

A

Passive stretching is used to increase joint range and muscle length.

27
Q

What are maintainance stretches?

A

These are short stretches most appropriate
for use in the warm-up or during the cooldown to maintain flexibility in muscles that
are not particularly tight. The muscle is
taken to the point of mild tension and held
for 10-15 seconds.

28
Q

What are developmental stretches?

A

These stretches are held for a longer period
of time, typically 30-60 seconds. These can
be used in the cool-down to improve the
range of motion in areas of tightness and
are not recommended during the warmup phase. When the tension eases (stretch
reflex relaxes) the stretch is taken further to
increase the range of motion.

29
Q

What is ballistic strecthing

A

Ballistic stretching involves quick, repetitive bouncing or bobbing actions at the end of the muscle’s normal
range of motion.

30
Q

What does Ballastic stretching do?

A

The momentum, speed and body weight involved in this type of stretching (bouncing
at the end of the range), activates the stretch reflex in the short term (causing the muscle to tense and contract to stop it exceeding the range of motion).

31
Q

What are some long-term benefits of flexibility training?

A
  • Improved mobility for the joints and muscles.
  • Reduced muscle tension and tightness.
  • Improved physical and mental relaxation.
  • Improved range of motion.
  • More effective and efficient movements (ability to bend, stretch, lift, reach etc).
  • Improved posture.
  • Reduced risk of joint or muscle strains.
  • Reduced risk of low back pain.
  • Decreased delayed onset muscular soreness (DOMS) associated with other exercise activities.
  • Decreased muscle viscosity, enabling contractions to be easier and smoother.
  • Improved coordination by allowing for greater ease of movement.
  • Improvement and development of body awareness.
32
Q

Excess bodyfat contributes to what percentage of type 2 diabetes?

A

58%

33
Q

Excess bodyfat contributes to what percentage of heart disease?

A

21%

34
Q

Excess bodyfat contributes to what percentage of certain cancers?

A

8-42%

35
Q

Healthy bodfat range for men?

A

10%-22%

36
Q

Healthy bodfat range for men?

A

2%-32%

37
Q

What are the skill-related components of fitness?

A

Speed, Power, Agility, Reaction Time, Coordination & Balance

38
Q

Define Speed [skill-related components of fitness]

A

Speed defines how quickly a movement can be performed in a short space of time.

39
Q

Define Power [skill-related components of fitness]

A

Power is the ability to exert maximum muscular contraction instantly in an explosive burst of
movement (in a short timeframe).

40
Q

Define Reaction Time [skill-related components of fitness]

A

Reaction time is the ability to respond quickly to a stimulus.

41
Q

Define Balance [skill-related components of fitness]

A

Balance is the ability to control the body’s position when stationary or while moving.

42
Q

Define Coordination [skill-related components of fitness]

A

Coordination is the ability to smoothly move two or more body parts under control, accurately and
efficiently.

43
Q

Define Agility [skill-related components of fitness]

A

Agility is the ability to change the position of the body quickly and move in different directions
quickly.

44
Q

How is flexibility affected by age?

A

People are usually more flexible when they are younger. As people get older, muscle contractility remains, but elasticity is lost; resulting in tighter, stiffer muscles.

45
Q

What percentage of men and women 50+ are inactive

A

40% of Men and 58% of Women

46
Q

What percentage of men and women 75+ are inactive

A

8% of Men and 3% of Women

47
Q

What gender-related changes occur at puberty that affect physical performance?

A

Hormones, Cardiovascular Potential, Body Composition, Skeletal Frame, Gender&Flexibility

NASM (15 decks)

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