Module 3 Flashcards
For children aged 5- 11: how many minutes of vigorous physical activity should they accumulate daily?
60 minutes at least 3 days a week.
For children aged 12-17: how many minutes of moderate to vigorous physical activity should they accumulate?
60 minutes at least 3 days a week.
Adults aged 18-64: how many minutes of moderate to vigorous physical activity should they accumulate?
150 minutes (in bouts of 10 minutes or more) - bone/muscle strengthening at least 2 days a week
People aged 65 and older: how many minutes of moderate to vigorous physical should they accumulate?
150 minutes (in bouts of 10 or more) - bone strengthening activity at least 2 days a week
True or false: only 35% of adults older than the age of 65 are physically active
true
True or false: in alberta, albertans with lower incomes are less physically active
true
Demographic and biological factors are things like
Age -- Blue-collar occupation - Childless + Education ++ Gender (male) ++ Hereditary ++ High risk for heart disease - Income/socioeconomic status ++ Injury history + Marital status (married) - Overweight/Obesity -- Race/ethnicity (non-white) --
Psychological, cognitive, and emotional factors are things like.
Attitudes 0 0 Barriers to exercise - - Control over exercise + Enjoyment of exercise + + Expect benefits + + Health locus of control 0 Intention to exercise + + Knowledge of health and exercise 0 0 Lack of time - - Psychological health + Stress 0 Value of exercise outcomes 0
Behavioral attributes and skill factors
PA history in childhood 0 PA history in adulthood + + Alcohol 0 Contemporary exercise program 0 Dietary habits (quality) + + Past exercise program + + School sport participation 0 Coping skills + Smoking - Sports media usage 0
Physical environment factors
Access to facilities + Adequate lighting 0 Climate/Season - - Cost of programs 0 Enjoyable scenery + Observing other being active + Heavy traffic 0 Home equipment + Presence of sidewalks +
Physical Activity Characteristics
Intensity –
Perceived effort - -
List the physical activity pyramid from top to bottom
- Sedentary activities
- Strength training/ flexibility training
- cardiorespiratory endurance exercise
- moderate - intensity physical activity
Sedentary activities
ex) watching television, surfing the internet, talking o the telephone
Resistance/ strength training: frequency
- training all major muscle groups at least 2-3 days a week
Resistance/ strength training:
to build muscular strength and power
consider higher load or weight demand in low reps
- 1-5 reps per set every 3 minutes
Resistance/ strength training:
to build muscular endurance
lower load/ weight and high # of reps
- 20-25 reps per set
Flexibility training:
how many days a week?
2-3
Flexibility training:
how long should each stretch be held for?
10-30 seconds
- repeated 2-4x
True or false: all stretch methods (static, dynamic, ballistic, and PNF stretches are effective) EXCEPT PNF stretches
False: All are listed as effective in the powerpoint
Flexibility training: When is stretching most effective?
When the muscle is warm
PNF stretches
- shortening contraction of the opposing muscle to place the target muscle on stretch
- followed by isometric contraction of target muscle
Cardiorespiratory training:
how many minutes a week?
150minutes
Cardiorespiratory training:
true or false : people who are unable to meet requirements of exercise even up to 10 minutes CAN NOT benefit from this activity
false: they still can benefit even though they don’t meet the minimum
Moderate intensity physical activity: examples
walking to the store, washing windows, climbing stairs
Specificity Principle
knowing your goals and purpose
- the type of training you do will give you specific kind of results
Progressive Overload Principle
- starting with low intensity and increasing intensity as time/ progress goes on
- focus on frequency, intensity, time, and type
Individuality Principle
- goals must depend on what kind of person you are
- all goals and capabilities should differ from person to person
- results can very due to genetics
Principle of Reversibility
use it or lose it
Principle of Diminishing Returns
the fitter an athlete, the amount of improvement becomes less as they approach their genetic limits
Cardiorespiratory Exercise: definition
exercises that condition heart and lungs
- stress endurance of muscles
- ex) walking, running, swimming, biking, soccer
Cardiorespiratory Exercise:
frequency
3-5 days
beginners start with 3
Cardiorespiratory Exercise:
- why training less than 3 days doesn’t have much benefit
no time for adaptation
- thus increased risk of injury
Cardiorespiratory Exercise:
intensity
- most misunderstood aspect of fitness
- keeping target heart range to increase maximal oxygen consumption (VO2 max)
Cardiorespiratory Exercise:
time
20-60 minutes
Cardiorespiratory Exercise:
synovial fluid
found within joints that provides lubrication and nutrition to cells of the joint surface
abillity to maintain correct posture depends on
muscle fitness and strength
Resistance exercise: definition
muscles exerting force against a significant amount of resistance
Resistance exercise: 2 types
isometric (static) exercises
- istonic (dynamic) exercises
isometric(static) exercises
application of force without movement
isotonic (dynamic) exercises
application of force with movement
Neuromotor exercise:
- “functional fitness training”
- involves motor skills (balance, agility, coordination)
examples of neuromotor exercise
taichi - yoga
neuromotor exercise benefits in older adults
prevent falls
definition of speed
the ability to perform a movment in a short time
definition of power
the ability to exert force rapidly base on combination of strength and speed
definition of agility
ability to change body’s position quickly and accurately
definition of balance
the ability to maintain equilibrium while either moving or stationary
definition of coordination
ability to perform motor tasks accurately and smoothly by using body movements and the senses
definition of reaction time
the ability to respond quickly to stimulus
definition of adherence
starting a program and sticking with it
definition of compliance
following a program just because someone told you to
definition of habit
routine
- low level of cognitive decision to perform tasks
definition of addiction
when a task interferes with other activities in your daily life
- contrasts habit because it’s sporadic
talk test during aerobic activity
should be able to breath comfortably and carry on a conversation
- avoid gasping and shortness of breath
cross training
participating in two or more activities to develop a particular component of fitness
ex) weightlifting and rock climbing
