Physical Activity And Health Flashcards
What’s the benefits of regular physical activity ?
Reduced risk of certain diseases Improved bone health Heart health Posture Functional strength Independence in old age Brain function and health
What is visceral fat?
Fat that is deposited around the vital organs. More harmful to a persons health than subcutaneous fat (fat found under the skin) as it pumps out toxins that can affect functioning of the vital organs
What is type 2 diabetes?
Develops mainly in people over 40 also called non insulin dependant diabetes Mellitus
Type 2 develops due to the cells in the body becoming less sensitive or resistant to insulin or because the body is not producing adequate levels of insulin.
What affects people’s fitness levels and potential?
Genetics Age Gender Current training status Training history Nutritional status Recovery/sleep Medical history Lifestyle
What are the adaptations to cardiovascular training?
Decreased resting heart rate
Submaximal heart rate
What is blood pressure?
The force applied to the inside walls of blood vessels by circulating blood.
Systolic bp is the pressure recorded in the brachial artery during the contraction of the left ventricle.
Diastolic bp is the pressure recorded in the brachial artery during the interval between left ventricular contractions as the heart relaxes and refills
What is the role of ligaments?
They hold bone to bone across joints
What is hypertrophy?
Is the term used to describe an increase in cross sectional area (size) of muscle fibres. Type 2 fibres have a far greater ability to grow in this way and it’s essential to stimulate adaptation in many fibres within the muscle as possible and use heavy enough loads to recruit the type 2 fibres. Moderate to heavy loads that cause fatigue after 8-12 reps and high volume training.
How long should you hold a stretch for to gain developmental effects on the muscle ?
20 to 30 seconds and repeated two to five times for optimal benefits.
What is ventilatory threshold?
As exercise intensity increases, ventilation increases in a linear manner untill it reaches an intensity whereby the ventilatory demands of the body are greater than the body’s ability to achieve them, at this point ventilation increase rapidly.
What is rate of perceived exertion? (RPE)
It’s a subjective measure of exercise intensity that involves asking the people who are exercising to rate how hard they feel they are working.
How do you calculate training intensity from hr max?
Dean 220 - 29 (age)
1 x hr max by desired % . 191x 80 = 15,280
- Divide result by 100 = 152.8
- Result target hr is 152.
How do you calculate someone’s HHR ? (Karvonen methord)
Dean calculate RHR
RHR (estimate) 60 and HR max was 191.
1 minus dean RHR from HR max = 191-60= 131
- Result is 131bpm
What are the principles of programme design?
Overload Progression Specificity Reversibility Individuality Recovery time Adaptability
What does FITT Stand for ?
Frequency
Number of sessions carried out per week
Intensity
How hard a person works during a training session
Time
Duration of the training sesssion
Type
Type or mode of exercise performed may effect the fitness benifits achieved
