Mid term 1 Flashcards
SMART GOALS
Specific, Measurable, achiveable, relavent and timely
Causes of dfetah biggest one is
cancer then heart disease then stroke
What is the first step to conditioning methodology and why and what is it determined by
Screening which is the compatibility or ability to run tests done with the PARq plus gives you insight into the risks of exercise
CCEP guidelines for 18-64 and some differences to other ages
sleep 7-9 , 150 mins of activiy per week and no more than 8 hours of sedentary time leads to increased health benefits main differences is that for kids need more sleep less sedentary time and for older adults its about the same except there is more focus on muscle growth
Prevention vs protection
almost impossible to prevent something but you can protect against it so therefore leading causes of death are able to be protected against meaning treatment and strategies can work
what is one of the largest concerns or risk factors for future illnesss
sedentary behaviour
what percent of adults achive the 150 mins of activity per week and wat percent reach the 7500 oer day step count
16 and 52
What is PA and what can be classified as PA
Any activity above baseline measures things like blinking writing it is planned structured and repetitive
What does PA encompass and explain then can things fall into different categories
Exercise which is different from PA as it has a defined purpose of to sustain or improve health, sport occupation locomotion leisure and yes things can fall into different categories ie walking dogs for work can also be considered leisure time
Performance related Physical fitness definition name 4 things and explain how they also relate to health-related physcial fitness
ability to perform muscular work for acceptable performance things like agility reaction time muscular strength endurance coordination speed balance something like balance can be also health related but these are trying to encompass what an average adult feels so less important to health related
Health related physical fitness name 5 components definition also for maximal power explian what to think about
cardiorespiratory, body comp, flexibility, muscular strenhgth endurance power think of power not just like a maximal force but like also doubling your speed of walking is incresing in your muscluar power
Physical inactivity (just know its bad
Exercise is medicine explain why its important
For health and prevention and treatment of chronic disease more needs to be done
exercise prescription (background to excerise medicine) the why
trying to get people to just do a little bit more than their current activity levels as a start and then b which is large muscle groups for 30-40 mins a day
why does it work (exercise as medicine)
its like a drug same type dose frequency duration etc
Okay so first steop is screening what is the second step and what are the main risks
understanding risks for different populations musculoskeletal and cardiovascular events
Conditioning what is it how is it achived name the 3 things do we need to know all
conditioning is a semi perm adapptation to bring something into the desired state of use achived via PA, nutrition which you cant ignore ergogeogic aids like suplements and adjunctive modalities like massage (not much research on this one tho - so for this course focus only on PA
Are exercise and PA different explain
PA encompasses exercise but they are different exercise is activity carried out for a specific purpose of sustaining or improving health and fitness and required physical effort ie generation of force by activated muscles and a disruption of homeostatis concentric isometric eccentric motion
How does disruptiong homeostatsis work? (talk about stimulus patterns) same from person to person?
a single disruption of basline values will ellicit a response but multiple disruptions over 4-6 weeks will result in an adaptation removal of the stimulus however means it goes back to the previous baselines, not the same from person to person athlete will need more than a regular old joe intensity precription is based on individual
How does elliciting adaptations work? here talk about vol and intensity what principle does this lead to?
the mode of training must be enough to disrupt homeostatis so the volume and intensity volume as in reps time sets or speed times time, but volume will depend on intensity as working at 95 percent of your 1RM means you wont be able to do as much volume as you would if you were working at 50 percent of it leads to the FITT principle frequency intensity type time
what is physical training
Planned regimen of appropriate types of exercise with sufficient vol intensity and frequency to elicit change in condition including manipulation of volume intensity and frequency
What are the 3 types of training objectives
health and wellness
body comp or aethetics ie body fat
performance
Developing program 5 things
Assessment and determination of needs and goals of both individual and sport
timeframe
planning training programs modes and methods
monitoring training efficacy and modifying training program as necessary so priorities iwth the training
planned variation of training - this is plan to modify trainng as you go to account for different scedules adaptations work and school
Performance
Action of performaing a task or function not just the athlete performance like opening a pickel jar things like sport performance occupational performance ADL performance etc
ACSM GUIDELINES DOCUMENT Does d level of evidence mean its dogshit
no doe snot make it less valuable information just changecd where its got it from for example there is low levels of evidence for children and older adults as its harder to get ethicds approval for them but that does not mewan the infojmration gathered is less valuable
WHy is sport important (changing times)
Pursuit of excellence and pushing the nvelope think back to spring times in the 90s compared to now and also things like high jump numbers etc… knowledge from this type of activity in sport has been translated to other things in life like for example ACL injuries used to take 9-12 months to heal now it takes less
history yyyyy main study talk progression
Strongmen weightlifting then training professions started to study then resistence exersise for soldiers then athlete sthen adults
Main study now
16 week periodized training program found that all groups have a reducion in pain and disability and an incresed quality in life the more you workout the more it helps not only just athlete training but also as a rehab method
3 trianing princiles
progressive overload (easy yk this)
Specificity adaptation - concept that impose demands so for example a specific exercise you prescribe you can predict whats going to adapt choosing bicep and expecting it to grow
individual variability - everyones response could vbe different to exercise
Kinematics
what is hapening at the joint ie elbow flexion
kinetics
Isometric concentric eccentric how its contracting ie concentric elbow extensors in the up phase of a skull crush
Phases of movement
Backswing phase and then force production phase
What do you stop movent with
opposing contraction ie a throw uses concentric elbow flexors to stop that movemnt you woul duse eccentric elbow flexors
Health traditional why we dont use this anymore
Absense of disease doesnt distinguish between mental social spiritual doesnt quantify how healthy
new definition health (WHO)
health is a state of physical mental and social wellbeing not merely an absense of disease
Physical health what is allostasis and what are the 3 things a healthy organism can do with physiological stress
Maintaining homeostasis through changing conditions
mount protective response
reduce potential for harm, restore equilibrium through adaptation
