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Midterm Flashcards

1
Q

What is physical fitness

A

A SET OF PHYSICAL ATTributes that allows the body to respond or adapt to the demands and stress of physical effort.

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2
Q

5 health related components of physical fitness and defenitions.

A

Muscular strength(1 rep max). Muscular endurance(rep max). Body composition(% of fat bone muscle in body). Cardio respiratory endurance( ability to perform large muscle whole body exercise for extended periods). Flexibility

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3
Q

What is exercise.

A

A subset of physical activity that is volitional, planned, structured, repetitive, and aimed at improvement or maintenance of physical fitness or health.

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4
Q

Physical benefits of exercise

A

Reduces risk of heart disease, high blood pressure, diabetes, and some types of cancer. Metabolism more efficient. Improves body composition and weight management. Increases bone mass and decreases osteoporosis risk. Moderate exercise may increase immune function. Inc muscle tone strength. Helps slow some changes assoc w aging process. Results in longer life span

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5
Q

Psychosocial benefits of exercise

A

Reduces fatigue, stress, and boosts mood. Decreases anxiety and depression. Feeling of self control, self esteem, and self confidence. Improves and maintains cognitive function. Social interaction and inc participation in active pursuits.

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6
Q

FITT

A

Frenquency. Intensity. Time. Type

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7
Q

ACSM rec

A

Mod intese cardio 30 min day 5 day week
Vigorous radio 20 min day 3 day week
At least 2 strength training a week at least one set 8-10 exercises for main muscle groups
2-3 flexibility workouts for major muscles.

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8
Q

VO2 max

A

Maximal rate of 02 uptake during aerobic. exercise

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9
Q

Anaerobic exercise

A

Short bursts high intensity exercises

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10
Q

Aerobic exercise

A

Activities that involve continuous rhythmic movements of large muscle groups

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11
Q

Benefits of cardiovascular training

A

Reduced risk of cv disease, diabetes. Decre resting heart rate. Dec blood pressure. Hearts mass and volume inc. inc vo2 max and oxygen extraction. Inc metabolism and body composition.

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12
Q

Measuring cardio intensity.

A

Target heart rate zone 60-80% of age predicted max hr(220-Alex.60)
Rep estimate how hard workout feels
Talk test you should be breathing g hard but still able to carry conversation.

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13
Q

How to determine Age predicted max heart rate

A

220- age x .60

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14
Q

Warm up w 5-10 mins of low intes aerobic importance

A

Raises temp of working muscles, spreads synovial fluid in joints and prepares cv system.
Stretch after warm up or after workout

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15
Q

Cool down w 5-10 mins of low intensity aerobic importance

A

Brings body back to normal. Finish workout with stretching

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16
Q

Muscular strength

A

The max amount of force a muscle can produce with a single effort

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17
Q

Muscular endurance

A

The ability to perform muscular effort repeatedly over time

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18
Q

Hypertrophy

A

Increase in volume of organ or tissue due to enlargement of component cells

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19
Q

Atrophy

A

Decrease in size of a body part cell organ or other tissue

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20
Q

Strength gains due to neural adaptation and hypertrophy

A

Early strength gains within first 2 months of training

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21
Q

Type 1 muscle fibers

A

Slow twitch less power more endurance

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22
Q

Type 2 muscle fibers

A

Fast twitch more power less endurance

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23
Q

Isometric contraction

A

A contraction in which the muscle stays the same length

24
Q

Concentric contraction

A

Muscle becomes shorter and applies force

25
Eccentric contraction
Muscle Lengthens as it contracts
26
Overload principal
Providing a greater stress or demand on the body than it is used to
27
Progressive overloading
Gradually increasing physical challenges once the body adapts to the stress placed upon it to produce max benefits.
28
Reversibility
Opposite of overload. Physical benefits are lost through disuse or inactivity
29
Specificity
Th body’s adaptations to training depends on the specific exercises and type of training that is done
30
Recuperation
Th body requires recovery periods between exercise sessions in order to adapt to exercise stress.
31
Free weight advantages
Variety. Explosive power. Can work several muscle groups. Instability works additional muscles. Cheaper
32
Machine advantages
Good for beginners. Easy to set weight. Ensure correct movement. Isolate specific muscles. Safer
33
Spot training spot reduction
Doesn’t actually work can tone certain areas but cannot selectively reduce body fat in an area
34
Women and resistance training
Weight training will not typically cause women to develop large bulky muscles. It takes a lot of training to develop large muscles
35
Does muscle really turn to fat if you stop training
N o they are two diff things. Muscle gets smaller and weaker and body accumulates more fat
36
What is core training
Exercises that target the abs and back muscles that help support the spine
37
What causes DOMS
Pain that occurs after a heavy workout due to micro trauma to the muscle fibers and surrounding tissue. The muscles produce protective proteins that help prevent soreness during future workouts.
38
Safety precautions
Exhale during concentric and inhale during eccentric. Don’t arch back or neck or twist body while attempting a lift. Us e a spotter. Lift within ability. Use collars on plate loading equipment. Control the speed and direction of the lift
39
Flexibility defenition
Ability of a joint to move through a range of motion
40
Factors effecting flexibility
Joint structure. Connective tissue, stretching target elastic muscles and tendons.age and gender. Muscle bulk. Activity level, active people are more flexible.
41
Benefits of flexibility
Prevention of injuries. Relief of muscle tension. Relaxation.relief of soreness after. Improved posture. Better athletic performance.
42
Ballistic stretching
Repetitive bouncing technique
43
Static stretching
Slow gradual stretch that is held
44
Dynamic stretching
An active stretch involving sport specific movements
45
Pnf stretching
Tenchnique that uses alternating contracting and relaxing of the muscle
46
Stretching techniques and safety
Stretch only when muscles are warm. Use static stretching after workout. Breathe normally. Stretch to point of pressure not pain. Hold stretch only 10-30 sec. Use dynamic stretching before sports
47
Acute injuries
Bruise, damaged blood vessels. Sprain, tear in ligaments. Strain, tear in muscle. Fracture, bone break. Dislocation, displacement of bones
48
RICE technique
Reduces swelling and inflammation. Rest. Ice. Compression. Elevation
49
Treating hyperthermia
Stop exercise. Remove from heat. Provide cooling. Call Ems. In conscious give fluids.
50
Pregnancy and exercise
Safe. Avoid exercises that have risk of abdominal trauma, dehydration, extreme temps, high heart rates, jerky movement, exercising on back after 4 mnths
51
Blood doping
Improving athletic performance by boosting the bloods ability to bring oxygen to muscles
52
Carbohydrate loading
Consuming high carbohydrate diet
53
Caffeine
Improves endurance performance
54
Creatine
Compound from amino acids supplies energy to muscles to build strength
55
GH growth hormone
Hormone stimulates growth
56
Steroids

Fitness (1 decks)

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