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Pe Exam 1 Flashcards

1
Q

Wellness

A

A state of optimal health that encompasses all
the dimensions of well-being

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2
Q

Physical wellness

A

Includes maintaining a healthy body weight and
achieving physical fitness. Also includes proper
nutrition, performing self-exams, and practicing
personal safety

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3
Q

Emotional wellness

A

Includes social skills, positive interpersonal
relationships, self-esteem, and the ability to cope with
routine stress of daily living (emotional stability). The
ability to respond to life situations in an appropriate
manner

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4
Q

Intellectual wellness

A

Keeping your mind active through life-long learning

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5
Q

Spiritual wellness

A

Having a sense of meaning and purpose in life. The
ability to experience love, joy, pain, peace, and sorrow;
and to care for and respect all living things

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6
Q

Social wellness

A

Developing and maintaining meaningful interpersonal
relationships

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7
Q

Environmental wellness

A

Includes the influence of the environment on your
health, as well as your behaviors that have an effect
on the environment

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8
Q

Occupational wellness

A

A high level of satisfaction in your job or chosen
career

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9
Q

Financial wellness

A

The ability to live comfortably on your income and
have the means to save and manage money
responsibly

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10
Q

Physical activity

A

All physical movement, regardless of the level of
energy expended or the reason you do it
– Can involve occupational, lifestyle, or leisure activities

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11
Q

Exercise

A

– A type of leisure-time physical activity
– Performed specifically to improve or maintain physical
fitness and achieve health benefits
– Involves planned, structured, and relatively high-
intensity activities like fitness/conditioning activities
and sports

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12
Q

Five Major Components of Health-
Related Physical Fitness

A
  • Cardiorespiratory endurance
  • Muscular strength
  • Muscular endurance
  • Flexibility
  • Body composition
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13
Q

Cardiorespiratory Endurance

A
  • Also referred to as aerobic or cardiorespiratory fitness
  • Considered key component of health-related physical
    fitness
  • Indicates heart’s ability to pump oxygen-rich blood to
    muscles during exercise
  • Indicates muscles’ ability to utilize oxygen in the blood
  • Comprises ability to perform endurance exercises, such as
    running, cycling, and swimming
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14
Q

Muscular Strength

A
  • How much force a muscle (or muscle group) generates
    during a single maximal contraction
  • Allows optimal functioning in everyday tasks
  • Even modest amounts of resistance exercise (weight
    training) improve muscular strength
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15
Q

Muscular Endurance

A
  • Ability of muscle to generate a submaximal force
    repeatedly
  • Related to, but not the same as, muscular strength
    – Gains in muscular strength can improve muscular
    endurance
    – Gains in muscular endurance do not improve muscular
    strength
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16
Q

Flexibility

A
  • Ability to move joints freely through full range of motion
  • Without regular stretching, muscles and tendons shorten
    and become tight
  • Everyone needs some degree of flexibility to function
    normally
  • Research suggests flexibility prevents some types of
    muscle-tendon injuries and may be useful in reducing low
    back pain
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17
Q

Body Composition

A
  • Relative amounts of fat and lean tissue in your body
  • High percentage of body fat (obesity) is associated with
    – Increased risk of developing C V D
    – Type 2 diabetes
    – Some cancers
  • Regular exercise is an important factor in promoting loss
    of body fat and maintaining a healthy body weight
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18
Q

Stages of Change

A
  • Action
    – Person is actively working toward change
    – Relapse is common during this stage, but can occur at
    any level
  • Maintenance
    – After 6 months, change has become a habit and
    requires less conscious effort
  • Termination
    – After maintaining behavior for 5 years, behavior is now
    normal behavior and there is no fear of relapse
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19
Q

Six Common Barriers

A

– Lack of Knowledge
– Lack of Motivation
– Denial
– Perceived Vulnerability
– Low Self-Efficacy
– Lack of Social Support

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20
Q

S M A R T
goals

A

– Specific
– Measurable
– Attainable
– Realistic
– Time frame

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21
Q

Overload Principle

A
  • Overload principle is a key component of all conditioning programs
    – To improve fitness, the muscular and cardiorespiratory systems
    of the body must be stressed
  • Overload is achieved by increasing
    – Intensity of exercise (such as using heavier weights)
    – Time (duration) of exercise
  • Examples of overload via duration include
    – Working a muscle longer by increasing the number of repetitions
    – Holding a stretch for a longer period of time, or stretching the
    muscle to a longer length
  • Overload does not mean engaging in painful or exhausting workouts
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22
Q

Principle of Progression

A
  • An extension of the overload principle
  • Overload is increased gradually during the course of a physical
    fitness program
  • Slow increase first 1–6 weeks of a program
  • Steady, progressive overload increase next 6–20 weeks
  • Once desired fitness level is achieved, develop a maintenance
    program to sustain the benefits
  • Ten percent rule: a guideline to improve physical fitness
    without injury
    – Training intensity or exercise duration should be increased
    by no more than 10% per week
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23
Q

Principle of Specificity

A
  • States that exercise training effect is specific to those
    muscles involved in the activity
    – For example, performing leg curls will not benefit your
    upper arms
  • Explains the importance of varied exercises for overall
    fitness improvement
  • Also applies to the types of adaptations that occur in the
    muscle
    – For example, strength training will not greatly improve
    muscular endurance
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24
Q

Principle of Recuperation

A
  • Recovery periods between exercise sessions allow
    adaptation to exercise stress
  • 24 hours of rest, or more, is essential for achieving
    maximal benefit from exercise
  • Failure to get enough rest can lead to a fatigue syndrome
    known as overtraining
  • Overtraining can lead to chronic fatigue, increased risk of
    infection, and injuries
  • To remedy overtraining, increase the period of rest
    between sessions, or reduce the intensity of the workouts,
    or both
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25
Q

Principle of Reversibility

A
  • The loss of fitness due to inactivity
  • Going too long between exercise sessions, or having an
    inconsistent routine
  • The speed at which fitness is lost depends on the
    component of physical fitness
    – Stopping strength training will result in slow, gradual
    loss of muscular strength
    – Stopping endurance-related exercise results in
    relatively rapid loss of muscular endurance
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26
Q

Exercise prescriptions include

A

– Fitness goals (short-term and long-term)
– Mode of exercise (type of activity)
– Warm-up
– Primary conditioning period (the workout)
– Cool-down

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27
Q

Frequency

A

number of times per week you exercise
▪ Recommended 3–7 times per week

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28
Q

Intensity

A

amount of physiological stress (overload) placed on the
body during exercise
▪ Methods of measurement include heart rate, counting
repetitions to fatigue, or degree of tension in a stretch

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29
Q

Time/duration

A

length of time performing primary workout
▪ Does not include warm-up or cool-down
▪ 20–30 minutes per exercise session (at 3+ sessions per week)
is minimum time required to improve fitness

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30
Q

Type of exercise

A

the specific activity to be performed

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31
Q

How Much Exercise Is Enough?

A

Threshold (minimum level) for health benefits
– 30–60 minutes of moderate to high intensity exercise performed 3
–5 days per week will likely achieve health benefits and reduce all
causes of death

32
Q

Four major barriers contribute to low levels of exercise

A

– Lack of time
– Social and environmental influences
– Inadequate resources
– Lack of motivation/commitment

33
Q

V O2 max

A

maximal aerobic capacity (the maximum
amount of oxygen the body can take in and use during
exercise)

34
Q

What Is the Cardiorespiratory System?

A
  • It is made up of the following two systems:
    – The cardiovascular system (the heart and blood
    vessels)
    – The respiratory system (the lungs and muscles
    involved in respiration)
  • Together, these systems deliver oxygen and nutrients
    throughout the body, and remove waste products from
    tissues
35
Q

The Cardiovascular System

A
  • The heart (two pumps in one)
    – Right side = pulmonary circuit
    – Left side = systemic circuit
  • Blood vessels
    – Arteries: carry oxygenated blood away from the heart
    to the rest of the body
    – Veins: carry oxygen-depleted blood from body’s
    tissues back to the heart
    – Capillaries: thin-walled blood vessels that permit the
    exchange of gases and nutrients between the blood
    and tissues
36
Q

The Respiratory System does what?

A
  • Controls breathing
  • Consists of lungs and related muscles
  • The lungs
    – During exhalation, carbon dioxide is released into the
    air
    – During inhalation, oxygen is brought into the lungs,
    where it enters alveoli (tiny air sacs), and then passes
    into capillaries
    – Sends oxygen-rich blood back to the left side of the
    heart to start the process over again
37
Q

Energy

A

– The fuel needed for muscle motion
– Derived from the breakdown of food

38
Q

Anaerobic

A

▪ Provides A T P at the beginning of exercise and for short-term, high-
intensity exercise
▪ Produced through glycolysis (the process that breaks down
carbohydrates) which can result in build-up of lactic acid
▪ Can only use carbohydrates as an energy source

39
Q

Aerobic

A

▪ The primary system for cardiorespiratory endurance
▪ Relies on oxygen for A T P production
▪ Can use fats, carbohydrates, and protein to produce A T P
▪ Supports prolonged exercise, with a shift from carbohydrates to fats
as the primary energy source
▪ Most daily activities rely on aerobic A T P production

40
Q

Responses

A

Short-term changes that occur during and immediately
after exercise

41
Q

Adaptations

A

Changes over time that accrue with regular exercise

42
Q

Responses to Exercise are?

A
  • Heart rate and stroke volume increase, resulting in
    increased cardiac output
  • Arteries dilate, or expand
  • Breathing rate increases
43
Q

Adaptations to Exercise are?

A
  • Resting heart rate decreases
  • Maximum stroke volume increases
  • V O2 max increases
  • Respiratory muscle endurance improves
  • Muscles’ capacity to produce aerobic energy increases
  • Adaptations are lost/reversed if exercise is stopped for an
    extended period
44
Q

Health Benefits of Cardiorespiratory
Endurance are?

A
  • Lower risk of cardiovascular disease (C V D)
  • Increased longevity
  • Reduced risk of type 2 diabetes
  • Lower blood pressure
  • Increased bone density in weight-bearing bones
  • Improved self-esteem and body image
  • Improved muscle tone and easier weight control
  • Improved sleep quality
  • Increased energy
45
Q

High-Intensity Interval Training (H I I T) benefits are?

A
  • Recent evidence suggests H I I T Training
    – Results in both cardiovascular and skeletal muscle
    adaptations
    – Results in aerobic metabolic changes
    – Can safely be incorporated into the exercise routine
    of most individuals
46
Q

Initial conditioning phase

A

– Lasts roughly 2–6 weeks, depending on your initial
fitness level
– Start at a comfortable intensity level
– Increase duration or intensity gradually (separately,
not both at once)
– Goal of 20 to 30 minutes of low to moderate (40–60%
H R R) activity by end of the phase
– Be aware of body pains, and rest as needed

47
Q

Improvement phase

A

– Ranges from 12 to 40 weeks
– Progress is more rapid than in initial conditioning
phase
– Increase duration and frequency first, then start
increasing intensity

48
Q

Maintenance phase

A

– Usually reached after 16–28 weeks of training
– Fitness goal has been achieved
– Continue exercising regularly, but no need to continue
increasing duration, frequency, and intensity
– Key factor in maintaining cardiorespiratory fitness is
exercise intensity

49
Q

Endurance training

A

any type of exercise aimed at
improving cardiorespiratory endurance (most common
type is continuous activity)

50
Q

Cross training

A

– Alternate multiple training modes
– May reduce boredom in training sessions
– May reduce risk of overuse injuries
– Improves overall cardiorespiratory endurance, not
training specificity
– Some people enjoy increased variety

51
Q

Interval training

A

– Often used by athletes and others who are at a higher
fitness level
– Uses repeated sessions (intervals) of higher-intensity
exercises alternated with lower-intensity exercises
– May be used to spur gains in intensity during
improvement phase
– Should not be done on a daily basis

52
Q

_______ is a dense layer of connective tissue that holds
individual muscle fibers together.

A

Fascia

53
Q

______Fill in the blank is a fibrous connective tissue that attaches
muscle to bone.

A

A tendon

54
Q

When muscles shorten or lengthen during _______, they
apply force to bones, causing movement.

A

a muscle actio

55
Q

A(n) ______ is the motor nerve and all of the muscle
fibers it innervates

A

Motor Unit

56
Q

An increase of 1 pound of muscle elevates resting
metabolism by approximately?

A

. 2-3%

57
Q

Exercises such as planks and wall squats fall under which
exercise category?

A

Isometric

58
Q

The downward phase of a biceps curl is what muscle
action?

A

eccentric

59
Q

Fiber ______ is the process of involving more muscle
fibers to increase muscular force.

A

recruitment

60
Q

Also called type I fibers, _______ fibers contract slowly
and generate low amounts of force, but are highly resistant
to fatigue.

A

Slow-twitch

61
Q

Exercises such as push-ups and triceps extensions are
______ in nature.

A

isotonic

62
Q

Ja’quan wants to measure his muscular strength for his
chest muscles. Ja’quan doesn’t have a spotter for a 1RM
bench press test. What should Ja’quan do?

A

Complete an estimated 1 RM test

63
Q

All of the following tests are used to evaluate muscular
endurance EXCEPT

A

a. push-up
b. curl-up
c. sit-up
d. sit and reach (correct)

64
Q

Karen decides it’s time to go from 15 lbs. dumbbells to 20
lbs. dumbbells for her workout. That concept falls under
which principle?

A

progressive overload

65
Q

According to the principle of specificity of training, which
exercise would improve muscular strength in someone’s
back?

A

Seated row

66
Q

______ intensity resistance exercise with low repetitions
will increase muscle strength.

A

High

67
Q

Hypertrophy is an increase in?

A

Muscle fiber size

68
Q

_______ is an increase in the NUMBER of muscle fibers.

A

Hyperplasia

69
Q

The rate of improvement in weight training depends on?

A

Initial strength level`

70
Q

Tom and Edith start a weight-training program at the same
time. After three months, Tom has made a greater gain in
size than Edith. Why?

A

Tom has more testosterone than Edith

71
Q

Which of the following workouts would improve biceps
muscular endurance the most?

A

a. 20 repetitions at 20 pounds (correct)
b. 15 repetitions at 25 pounds
c. 10 repetitions at 30 pounds
d. 5 repetitions at 50 pounds

72
Q

The recommended frequency for the starter phase of a
weight-training program is?

A

Two times a week

73
Q

The slow progression phase may last how long based on your initial strength level?

A

4-20 weeks

74
Q

The intensity of weight-training is measured by the
number of?

A

repetition maximum

75
Q

Research has shown that at least one workout per week
is/are needed to _____ strength.

A

maintain

76
Q

John is starting a weight lifting program. During his first
workout, he warms-up for 10 minutes then bench presses
135 lbs 10 times while executing the Valsalva maneuver.
What was John’s mistake during this set?

A

John didn’t breathe correctly

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