Principles of exercise Flashcards
1
Q
What are features of health related fitness
A
Cardiorespiratory cardiovascular endurance muscular strength flexibility
2
Q
What are the components of skill related fitness
A
speed reaction time agility balance coordination power
3
Q
What is health (total fitness) influenced by
A
Physical fitness mental and emotional fitness medical fitness nutritional fitness social fitness
4
Q
What are the aspects of health related fitness
A
Cardiovsacular fitness muscular strength muscular enducrance flexibility body composition
5
Q
How often should you train the cardiovascular system
A
3-5
6
Q
What is the HR for moderate and vigorous intensity
A
40-60% max HR
60-90% max HR
7
Q
What percentage of Rep max should a sedentary adult or older adult use
A
40-50%`
8
Q
What percentage of Rep max should a begginer use
A
60-70%
9
Q
What percentage of Rep max should an experienced lifter use
A
> 80%
10
Q
How often should you stretch
A
2-3 times a week, idealy every day
11
Q
Fort males what is optimum body fat percentage range for health
A
10-22%
12
Q
For females what is the optimum body fat percentage range for health
A
20-32%
13
Q
What are the components of skill related fitness
A
Speed Power Reaction time Coordination Balance Agility
14
Q
How does age effect skill related fitness
A
Effects activity levels and Flexibility
15
Q
How does gender effect skill related fitness
A
Hormones
Cardiovascular potential
Skeletal frame
Gender and flexibility
16
Q
What other factors effect skill related fitness
A
Body type Activity Level Diet Physical disabilities Illness and fatigue Drugs Stress Environment Pregnancy
17
Q
What type of body is an ectomorph
A
Thin with long levers and find it hard to gain weight
18
Q
What type of body is a mesomorph
A
Naturally lean and muscular, wide shoulders and narrow waist
19
Q
What type of body is an endomorph
A
Naturally retains large amounts of body fat
20
Q
What are the immediate effects of cardiovascular exercises on a trained individual
A
Trained person- Increased HR, More blood flow, Increased breathing, Capillaries dilate,
21
Q
For an untrained person what are the immediate effects of cardio
A
HR drastically increases,
Increased breathing rate
Uncomfortable waste products, such as lactic acid will build up and not be moved
22
Q
What are the metabolic benefits of aerobic training
A
Improved glucose tolerance
Decreased insulin resistance
Reduced total body fat
Reduced intra-abdominal fat
23
Q
What are psychological benefits of cardio
A
Improved self mastery Social interaction Distraction Reduced risk of depression Cognitive function Sense of wellbeing
24
Q
What effect does exercise have on bones and joints
A
Synuvial fluid released into joints
Joints will have a greater range of motion
25
What are long term effects of exercise on bones and joints
Increased efficiency of lubrication
Increased range of motion
Stronger ligaments and tendons
26
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
```
27
What are some factors that can effect posture
Age
Fashion-bags
Sport
Self esteem and confidence
28
What is optimal posture
straight line from crown of head to slightly in front of middle of knee
29
What is excess curvature of the lumbar spine called
Hyper lordosis
30
What is excess curvature of thoracic spine called
Hyper kyphosis
31
What is the SAID principle
The body specifically adapts to the demands placed on it
32
What does SAID stand for
Specific Adaption Imposed Demand
33
How does specificity effect the adaptions to the body
Adaptions will be specific to the type of training stimulus,
34
What is progressive overload
Increased work by muscles overtime, muscles need to work harder than they where previously
35
What is the reversibility of adaptions dependant on
Fitness of individual, stimulus reduction, length of time
36
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
37
Why is rest and recovery so important
Andy physiological adamants take place during rest and recovery
38
What aspects effect individuality which can effect adaptions due to exercise
```
Age
Gender
Body type
Heredity
Muscle fibre type
ROM
Strength
Cardiovascular fitness
```
39
What Does FITT stand for
Frequency
Intensity
Time
Type
40
What does frequency refer to
The number of training sessions carried out per week
41
What are the recommended frequency guidelines
Beginner 2-3
Intermediate 3-4
Advanced 4-7
42
What are some methods of effecting the intensity of an exercise
```
Resistance
Reps
ROM
Sets
speed
```
43
How can resistance be used to reduce the intensity
Reducing weight, eg lighted dumbbell
| Using a shorter lever will reduce the intensity
44
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)
45
When would be a suitable time to reduce ROM to reduce intensity
Stretching and flexibility drills
46
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
```
47
How should progression be carried out
Gradual but sufficient enough to cause an adaption
48
What is an example of applying to much progression
DOMS that last over a week due to excessive stimulus during resistance training
49
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
```
50
When does overtraining occur
When there is a poor balance between overload and recovery
51
What are some methods used during a warm up
Mobility exercises
Pulse raising and body warming exercises
Stretching exercises
52
What is a passive warm up
Using external heating, increases HR, Blood pressure and circulation, muscle not effected
53
What is Active general warm up
Warms up body temperature using exercises that use large muscle groups, such as squats or jogging
54
What is active specific warm up
Warm up that uses exercises that relate to the exercises that will be used in the workout
55
How long should a warm up be
10-20 mins
56
What should a cool down after resistance session involve
Gentle movements such as walking or slow cycling
57
What is the purpose of a cool down after a resistance session
Disperse lactic acid
58
How long should a cooldown be
10-20 mins
59
What populations are the least active
Chinese, Bangladesh
60
What social populations are less active
Older people, those with lower income households, women and girls,
61
What are some modifiable CVD risk factors
```
Smoking
Hypertension
High cholesterol
Inactivity
Diet
Diabetes
Stress
```
62
What are some non-modifiable CVD risks
Age
Gender
Heredity
63
How many minutes a week should adults be active
150 or 75 vigorous
64
How often should adults try and improve muscular strength
twice a weeks
65
What are some activities of daily life that can increase health
```
Vigorous housework
Gardening
DIY
Cleaning car
Active travelling
Active work
Active play
Stairs
```
66
What are some methods of monitoring client intensity
Talk test
Rating of perceived exhaustion
Heart rate monitoring
67
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
68
What does the scale for RPE represent
Meant to represent the individuals heart rate 6-20 is 60-200bpm
69
What scale does the modifies RPE use
0-10
70
What is a key limitation of RPE t
Takes lots of practice
71
What rating on the modified RPE scale indicates anaerobic activity
8-10
72
What calculation roughly tells you about Max heart rate
Max HR = 220-age
73
What percent of max heart rate is the target zone for training
50-90
74
What can be monitored using Observation
```
Posture and alignment
levels of coordination
Technique
facial expressions
skin colouring
sweating
```
75
What are some contradictions to exercise for older adults
```
Medical conditions (diabetes, asthma, angina)
High BP
High HR
Joint conditions
dizziness
```
76
What are some effects of aging on muscle
```
Less muscle fibres
Reduced motor neurones
Reduced neuromuscular transmission
Reduced muscle capplieries
Increased connective tissue
```
77
How can the aging process effect the performance of muscles
Reduced strength, power, coordination, speed, endurance, ROM, Flexibility, Balance, Stability
78
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
```
79
How does aging effect performance of bones
Less resistant to stress
More susceptible to fracture
Less mobile joints
Reduced shock absorption in joints
80
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
```
81
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
```
82
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
```
83
How would you change cardio exercises for older people
```
Gradual intensity build up
Lower working intensity
Less impact
Longer cool down
Layer information
```
84
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
```
85
How does pregnancy effect the Cardio system
Increased HR
Increased stroke volume
Increased cardiac output
Increased oxygen uptake
86
After giving birth how long should mother avoid all physical stress
2 weeks
