Midterm 1 Flashcards
What are the dimensions of wellness?
- Physical Health
- Social Health
- Intellectual health
- Spiritual Health
- Emotional Health
- Environmental Health
- Financial Health
( Fuck Everyone and Everything In Society, Sorry no Pity)
What is Physical Activity
Any movement of the body that produces energy and is produced by skeletal muscles.
The W.H.O developed “ Global Recommendation on Physical Activity for Health”. What did they recommend?
- 18 - 64 : 150 minutes of moderate - intensity cardio in a week, or 75min at vigorous - intensity or an equivalent of both.
-Cardio should be in 10min chunks
What is another word for Cardio?
Aerobic
For additional health benefits, what can you do per week according to the WHO?
Add 300min of moderate-intensity
Add 150min of vigorous-intensity
How many days should muscle-strengthening activities be performed?
2 days minimum / week
What are the 5 Health Related Components of Fitness?
- Cardiovascular Endurance
- Muscular Endurance
- Muscular Strength
- Flexibility
- Body Composition
( Muscular Men are Feminine Bitches that don’t Care.)
What is the FITT Principle?
F : frequency (how often)
I : Intensity (How hard)
T: Time ( How Long)
T: Type Of activity ( the type)
What is cardiovascular endurance?
It is the ability to sustain physical activity of the large muscles of the body for a long period of time
name 4 benefits of developing your CVE
- Imrpoves circulation
- Lowers resting heart rate
- helps to lower body fat
- improves brain function
Name 4 (other) benefits of developing your CVE
What is exercise?
Subset of physical activity Planned, Structured, Repetitive, With objective to improve or maintain physical fitness.
What is physical fitness
Ability to complete daily tasks and routine phys activities without undue fatigue
How much time should you exercise per week according to the WHO?
150 min moderate-intensity aerobic
In how many bouts should aerobic activity be in?
10 min
How many times per week should muscle strengthening be done?
2 or +
What are the 3 phases of a workout?
Warm-up
Workout
Cool down
What are the Principles of training?
- Progressive Overload
- Specificity
-Reversibility - Individual difference
What is CVE or Cardiovascular endurance?
Ability to perform using the large muscles of my body moderate-hard intensity exercises for a long time
What are some benefits of improving your CVE?
circulation, low resting heart rate, muscular endurance, metabolic state, sleep, recovery rate, stress, brain function, body fat
Explain how to calculate your target heart rate zone for aerobic training
Step 1: count pulse 15 x 4 rest.
2: maximum hr: 220-age
3: training zone is : maximum hr x 60 percent to maximum hr to 85 percent. divide by 4 to get per 15 seconds.
FITT : CVE?
F: 3-5 times
I: 60-85 %
T: 30 min +
T: Aerobic
Wha are the 3 different energies?
-Anaerobic alactic
-anaerobic lactic acid
-aerobic
Is Anaerobic with or without oxygen?
without
Anaerobic lactic
NO OXYGEN
LACTIC
FAST PRODUCTION OF ATP, BUT LIMITED
time : LESS 10S
energy source: Glycogen
Anaerobic alactic
NO OXYGEN
no LACTIC ACID
FAST PRODUCTION OF ATP LIMITED
less than 10s
atp/cp
high intensity
Aerobic energy describe
needs OXYGEN
NO LACTIC ACID
SLOW PRODUCTION OF ATP
duration of activity : 2MIN +
energy source: GLYCOGEN & FATTY ACIDS
What causes soreness
Lactic Acid
Name one activity that uses anaerobic alactic as an energy source
jumping, golf swinging, 100m dash
Name one activity that uses anaerobic alactic energy
jumping, golf swing, baseball throw , 100m dash
Name one exercise that uses aerobic energy
marathon, bike race, soccer game
What is muscular strength?
ability of your muscles to contract maximally over a very short period of time
What is muscle endurance?
ability for your muscles to contract repetitively over a long period of time.
How many skeletal muscles are there?
650 muscles
What do skeletal muscles create
movement
Are skeletal muscles voluntary?
Yes
Benefits of improving muscular fitness
- helps you maintain your bone density
- daily tasks are easier because you are stronger
- muscle mass is maintained as you age
- enhances your self image because you are hotter
- helps manage stress because you can just kick someone in the groin because you are so strong
-increases your metabolic rate - improve performance in a sport because your so cool and strong
What is resistance training?
Any exercise that forces the body to overcome an oppositional force
Intensity of Muscular Strength?
85 - 100 %
1-6 reps, 3-6 sets
intensity of muscular endurance?
40-60%
15+ reps, 2-3 sets
intensity of both muscular strength and endurance?
70-85%
8-12 reps, 1-3 sets
What do muscles do?
They allow you to move
What are muscles made of?
Fibers
Can muscles push?
no they pull
What holds a muscle to a bone?
tendon
how many facial muscles do we have?
over 30
which factoid muscle is the busiest?
eye muscles
what is the largest muscle
gluteus maximus
name one exercise for trapezius
shoulder shrugs
one exercise for deltoids
lateral raises
one exercise for tricep
overhead tricep extensions
What is the purpose of a warm up?
- Improves blood circulation in joints and muscles
- temperature rises
- mentally prepares u for workout
-better performance
What should a warm up include?
aerobic 5-15min moderate intensity
What is the purpose of a cool down
- allows hrt to go down
- removes excess lactic acid (which btw is what creates the soreness)
- improves flexibility of joints
- prevents pooling of bloood
