Principles of exercise Flashcards
What are features of health related fitness
Cardiorespiratory cardiovascular endurance muscular strength flexibility
What are the components of skill related fitness
speed reaction time agility balance coordination power
What is health (total fitness) influenced by
Physical fitness mental and emotional fitness medical fitness nutritional fitness social fitness
What are the aspects of health related fitness
Cardiovsacular fitness muscular strength muscular enducrance flexibility body composition
How often should you train the cardiovascular system
3-5
What is the HR for moderate and vigorous intensity
40-60% max HR
60-90% max HR
What percentage of Rep max should a sedentary adult or older adult use
40-50%`
What percentage of Rep max should a begginer use
60-70%
What percentage of Rep max should an experienced lifter use
> 80%
How often should you stretch
2-3 times a week, idealy every day
Fort males what is optimum body fat percentage range for health
10-22%
For females what is the optimum body fat percentage range for health
20-32%
What are the components of skill related fitness
Speed Power Reaction time Coordination Balance Agility
How does age effect skill related fitness
Effects activity levels and Flexibility
How does gender effect skill related fitness
Hormones
Cardiovascular potential
Skeletal frame
Gender and flexibility
What other factors effect skill related fitness
Body type Activity Level Diet Physical disabilities Illness and fatigue Drugs Stress Environment Pregnancy
What type of body is an ectomorph
Thin with long levers and find it hard to gain weight
What type of body is a mesomorph
Naturally lean and muscular, wide shoulders and narrow waist
What type of body is an endomorph
Naturally retains large amounts of body fat
What are the immediate effects of cardiovascular exercises on a trained individual
Trained person- Increased HR, More blood flow, Increased breathing, Capillaries dilate,
For an untrained person what are the immediate effects of cardio
HR drastically increases,
Increased breathing rate
Uncomfortable waste products, such as lactic acid will build up and not be moved
What are the metabolic benefits of aerobic training
Improved glucose tolerance
Decreased insulin resistance
Reduced total body fat
Reduced intra-abdominal fat
What are psychological benefits of cardio
Improved self mastery Social interaction Distraction Reduced risk of depression Cognitive function Sense of wellbeing
What effect does exercise have on bones and joints
Synuvial fluid released into joints
Joints will have a greater range of motion
What are long term effects of exercise on bones and joints
Increased efficiency of lubrication
Increased range of motion
Stronger ligaments and tendons
What are long term benefits of flexibility training
Greater muscle length Reduced muscle tightness Increased range of motion Reduced risk of injury Reduced posture issues Reduced muscle viscosity
What are some factors that can effect posture
Age
Fashion-bags
Sport
Self esteem and confidence
What is optimal posture
straight line from crown of head to slightly in front of middle of knee
What is excess curvature of the lumbar spine called
Hyper lordosis
What is excess curvature of thoracic spine called
Hyper kyphosis
What is the SAID principle
The body specifically adapts to the demands placed on it
What does SAID stand for
Specific Adaption Imposed Demand
How does specificity effect the adaptions to the body
Adaptions will be specific to the type of training stimulus,
What is progressive overload
Increased work by muscles overtime, muscles need to work harder than they where previously
What is the reversibility of adaptions dependant on
Fitness of individual, stimulus reduction, length of time
How does adaptability effect how the body changes
Similar to specificity, the body adapts in accordance with the type of challenge and overload it has been subjected to
Why is rest and recovery so important
Andy physiological adamants take place during rest and recovery
What aspects effect individuality which can effect adaptions due to exercise
Age Gender Body type Heredity Muscle fibre type ROM Strength Cardiovascular fitness
What Does FITT stand for
Frequency
Intensity
Time
Type
What does frequency refer to
The number of training sessions carried out per week
What are the recommended frequency guidelines
Beginner 2-3
Intermediate 3-4
Advanced 4-7
What are some methods of effecting the intensity of an exercise
Resistance Reps ROM Sets speed
How can resistance be used to reduce the intensity
Reducing weight, eg lighted dumbbell
Using a shorter lever will reduce the intensity
How can you make an exercise less intense using gravity
Carrying out non weight baring activities such as carrying out activities in water, or doing a wall press up instead of a ground press up (across gravity)
When would be a suitable time to reduce ROM to reduce intensity
Stretching and flexibility drills
What is the purpose of a progressive training program
Build up gradually to allow the body to adapt progressively minimise risk of injury provide adequate Rest and recovery Encourage endurance Avoid plateau
How should progression be carried out
Gradual but sufficient enough to cause an adaption
What is an example of applying to much progression
DOMS that last over a week due to excessive stimulus during resistance training
What are some signs of overtraining
Reduction in performance Loss of coordination Lack of ability to concentrate Sensitivity to criticism Disrupted sleep patterns lethargy susceptibility to colds and illness
When does overtraining occur
When there is a poor balance between overload and recovery
What are some methods used during a warm up
Mobility exercises
Pulse raising and body warming exercises
Stretching exercises
What is a passive warm up
Using external heating, increases HR, Blood pressure and circulation, muscle not effected
What is Active general warm up
Warms up body temperature using exercises that use large muscle groups, such as squats or jogging
What is active specific warm up
Warm up that uses exercises that relate to the exercises that will be used in the workout
How long should a warm up be
10-20 mins
What should a cool down after resistance session involve
Gentle movements such as walking or slow cycling
What is the purpose of a cool down after a resistance session
Disperse lactic acid
How long should a cooldown be
10-20 mins
What populations are the least active
Chinese, Bangladesh
What social populations are less active
Older people, those with lower income households, women and girls,
What are some modifiable CVD risk factors
Smoking Hypertension High cholesterol Inactivity Diet Diabetes Stress
What are some non-modifiable CVD risks
Age
Gender
Heredity
How many minutes a week should adults be active
150 or 75 vigorous
How often should adults try and improve muscular strength
twice a weeks
What are some activities of daily life that can increase health
Vigorous housework Gardening DIY Cleaning car Active travelling Active work Active play Stairs
What are some methods of monitoring client intensity
Talk test
Rating of perceived exhaustion
Heart rate monitoring
How can the talk test be used to determine intensity
Moderate intensity should be able to maintain a conversation with a mild level of breathlessness
What does the scale for RPE represent
Meant to represent the individuals heart rate 6-20 is 60-200bpm
What scale does the modifies RPE use
0-10
What is a key limitation of RPE t
Takes lots of practice
What rating on the modified RPE scale indicates anaerobic activity
8-10
What calculation roughly tells you about Max heart rate
Max HR = 220-age
What percent of max heart rate is the target zone for training
50-90
What can be monitored using Observation
Posture and alignment levels of coordination Technique facial expressions skin colouring sweating
What are some contradictions to exercise for older adults
Medical conditions (diabetes, asthma, angina) High BP High HR Joint conditions dizziness
What are some effects of aging on muscle
Less muscle fibres Reduced motor neurones Reduced neuromuscular transmission Reduced muscle capplieries Increased connective tissue
How can the aging process effect the performance of muscles
Reduced strength, power, coordination, speed, endurance, ROM, Flexibility, Balance, Stability
How can the aging process effect bones and joints
Less bone mass Reduced bone density Risk of osteoporosis Reduced availability of synovial fluid Calcification of joints
How does aging effect performance of bones
Less resistant to stress
More susceptible to fracture
Less mobile joints
Reduced shock absorption in joints
How does aging effect the cardiovascular system
Less efficient heart Reduced stroke volume and cardiac output Increased BP Fewer Capillaries Less elastic vessels Poor oxygen utilisation
How does the aging process effect the cardio system in exercise
Lower max HR Lower target HR Slower recovery rate Decreased tolerance to fatigue Lower anaerobic threshold
How would you change a warm up to suit an older adult
Longer warm up More mobility exercises Build up ROM Slower controlled movements Focus on posture and technique
How would you change cardio exercises for older people
Gradual intensity build up Lower working intensity Less impact Longer cool down Layer information
How would you effect muscular training for older adults
Less resistance Less reps and sets more rest More sable and balanced positions Slower pace Time to change exercises Correct technique Strengthen posture muscles
How does pregnancy effect the Cardio system
Increased HR
Increased stroke volume
Increased cardiac output
Increased oxygen uptake
After giving birth how long should mother avoid all physical stress
2 weeks
