Midterm Flashcards
Outline Components of Wellness
financial, environmental, occupational, physical, emotional, social, intellectual and spiritual.
Benefits of Physical Activity
Reduced risk of heart disease and type 2 diabetes. Increased longevity/improved quality of life
Physical Activity
Any body movement produced by skeletal muscles resulting in energy expenditure
Exercise
Planned, structured and repetitive bodily movements to improve/maintain physical fitness
Physical fitness
Set attributes, health or performance related
Components of health related fitness
Cardiovascular fitness, muscular strength, muscular endurance, flexibility and body composition
Supersmart Goal
Specific, public, realistic, self-controllable, measurable, attainable, realistic, time-frame.
Overload Principle
Increasing intensity and/or longevity of exercise, should occur in gradual progression.
Progression Principle
10% rule= training intensity or duration shouldn’t be increased by more than 10% each week
Specificity Principle
What you train is what you gain. Adaptation of exercise is specific to the form of activity performed.
Recuperation Principle
Allowing time for rest in between workouts. Failure to rest could result in overtraining which may lead to injuries
Reversibility Principle
If you don’t use it you will lose it. Retention of cardiovascular fitness and muscular endurance after training has stopped. After 8 weeks of zero training 10% of muscular strength is lost vs 30-40% of cardiovascular fitness is lost
How much exercise is enough?
30-60 minutes of high intense activity performed 3-5 days a week
Goals of warm-up
Increase blood flow, elevate muscle temp and avoid muscle strain and injuries
The workout FITT Formula
Frequency, intensity, time, type
Purpose of cool down
Return blood to heart, lower body temp and reduce muscular soreness
Functions of Cardiovascular System
Heart and blood vessels work to deliver oxygen and nutrients throughout body. Remove waste products from tissue.
Define muscle fibre
Each muscle fibre is an individual cell. Skeletal muscles is a collection of muscle fibres
Define fascia
Dense layer of connective tissue that holds muscle fibres together. Separating muscle from surrounding tissue
What is muscle structure
where connective tissues attach together and fuse at bone. Transmits force to bone.
Define isotonic
Constant resistance (dynamic exercise) Movement of body part at a joint
Define concentric
A shortening contraction (lifting weight in curl)
Define eccentric
A lengthening contraction (lowering weight in curl)
Define isometric
Constant length (static): tension but no movement
Define isokinetic
Constant speed: changing load. Using resistance machines that provide resistance through full range of motion.
Difference between fast twitch type IIA and IIX
type IIA excels in middle distance events (aerobic and anaerobic) and type IIX excels in sprinting events (anaerobic).
Define hypertrophy
Increase in muscle size due to fibre size increase
Define hyperplasia
The formation of new muscle fibres
Frequency for optimal strength gains
2-3 days a week, 1 day a week will maintain muscle mass. 3-5 for muscle endurance
exercise prescription intensity (Muscles)
about 6 reps for muscle gains and 15-18 reps for muscle endurance
Exercise prescription duration (muscles)
4-6 sets for muscular endurance and 3 sets result in greatest muscle strength.
Describe the exercise starter phase
1-3 weeks depending on fitness level, lighter weights more repetitions, 1-2 sets per exercise, twice a week
Describe the slow progression phase
4-20 weeks, heavier weights fewer repetitions, 2-3 sets, 2-3 times a week
Describe the maintenance phase
starts at around week 20, long term commitment to maintain gains, less effort required, 1 workout per week to maintain gains
