PT Flashcards
0
Q
Identify the principles of exercise
A
Regularity, progression, overload, balance, variety, Specificity, recovery
1
Q
What components are considered to be skill related fitness
A
Speed agility muscle power Coordination balance reaction time
2
Q
Warm-up
A
A 5 to 15 minutes. Spent preparing the body for exercise
3
Q
Physiological effects of warm-up
A
Increased body temp, increase bloodflow, decreased muscle contraction, decreased chemical reaction time
4
Q
Cool down
A
A 5 to 15 minute period during which activity tapers off, while heart rate and body temperature gradually return to resting levels
5
Q
THR
A
Target heart rate, should range from 65% to 85% of the MHR
6
Q
The most accurate method to determine THR is
A
Karvonen Method
7
Q
Running
A
Running enables the body to improve the transport of oxygen
8
Q
Lifestyle management
A
A personal plan for wellness
9
Q
Six dimensions of wellness
A
Physical health, mental health, social health, emotional health, spiritual health
10
Q
Physical fitness
A
A dynamic state of functioning that allows the individual to perform routine task without undue fatigue and demanding or emergency task in an efficient manner
11
Q
Skill related fitness
A
Skills which are essential to enhance the performance of a specific activity or sport
12
Q
Muscular endurance
A
The ability to exert force against a resistance over a period of time
13
Q
Health-related fitness
A
Activities which enhance health and longevity through amp of body function and decreased risk of debilitating diseases
14
Q
Muscular strength
A
The maximum amount of force exerted against a resistance in one effort
15
Q
Body composition
A
The bodies relative amount of fat and lean tissue
16
Q
Cardiorespiratory fitness
A
The ability to use large muscle groups in order to perform a strenuous activity for a sustained period of time
17
Q
The four basic elements in the physical domain of life
A
Physical activity, nutrition, rest and healthcare
18
Q
Physical activity can be
A
Informal or formal
19
Q
Nutrition
A
The process of being nourished through the intake and utilization of food
20
Q
Carbohydrate
A
The body converts carbohydrates into glucose, the bodies preferred source of energy.
21
Q
Percentage of calories from carbohydrates
A
50 to 65%
22
Q
What are the six different nutrients
A
Carbohydrate, protein, fat, vitamins, minerals, water
23
Q
Percentage of calories from fat
A
30%
24
Saturated fats
Found primarily in animal products should be less than 10% of total daily calories
25
Protein
Digested into amino acids which are used to build and repair muscles, red blood cells, hair and other tissues.
Should be 10 to 15% of daily calories
26
Types of protein
Complete and incomplete
27
Three functions of minerals
Structure and formation of bones and teeth, maintain normal heart rhythm, muscle contractility, nerve conduction and acid-base balance of body fluids.
Play a regulatory role and cellular metabolism and serve as an important parts of enzymes and hormones that modified regulate cellular activity
28
Two types of minerals
Major and minor
29
Water
A non-caloric major component of all cells in the body. Water acts as a solvent, provides the medium for transportation, participants in chemical reactions, provides lubrication and shocks protection and 18 temperature regulation in the human body
30
Benefits of cardiorespiratory fitness
Total blood volume increases, lung diffusion capacity increases
31
Hyper trophy
Muscle fiber size is increased offering greater structural and contractile strength
32
Risk factors that cannot be controlled
Encreasing age, gender, heredity
33
HDL
High density lipoprotein is referred to as the good cholesterol and start to act as a scavenger in the blood aiding in the removal of excess amounts of LDL
34
Positive stress
Distress
35
Excessive stress
Distress
36
Exercise physiology
An area of sports medicine that describes the functional changes that occur in the body as a result of singular or repeated exercise sessions
37
Physical inactivity
Primary risk factor in reducing the risk of heart disease
38
Physical fitness prepares the body
For a lifetime of activity that can be performed more efficiently and effectively by physically capable body
39
By learning how the various body systems responded normally to exercise fitness coordinators are prepared to prescribe the right?
Activity in the proper amount, as well as recognize and abnormal response and stop the activity should it be necessary
40
Cardiac output
The amount of blood ejected from the Heart per minute, at rest is 4to 6 Liters per minute and dramatically increases during exercise.
41
Stroke volume
During exercise can increase to almost twice the amount at rest
Endurance conditioning increases the stroke I am at rest and maximum work making it the primary factor for increased cardiac output and oxygen transport system
42
Post exercise fall
The heart rate slows rapidly when exercise for stops, and slowly tapers back to its resting level depending on fitness level
43
During exercise what to Cardiac components increase their performance level in an effort to supply the exercising muscles with more blood
Stroke volume and heart rate
44
What happens when the vigorous work is performed regularly
The brain is familiar with the physiological adjustments that must be made and performs them rapidly and effectively
45
A slow return of heart rate and blood pressure typically indicates a lack of cardiovascular
Conditioning
46
The soul limiting factor on exercises which last beyond 3 to 4 minutes
The capacity of heart lungs circulation to deliver oxygen to the exercising muscles
47
Both systolic and diastolic values will be elevated when
During anaerobic work
48
Regular aerobic activity increases
The total blood volume thereby increasing the bodies oxygen-carrying capacity
49
The ATP-CP system is depleted in
5 to 8 seconds
50
Aerobically conditioned athletes have larger die fusion capacities of oxygen and untrained individuals
This allows more oxygen to be delivered to the bloodstream with less work
51
Lactic acid removal is essential for
Recovery of the anaerobic glycolysis process and allows muscular work to function in a normal manner
52
Muscle fatigue
The inability to maintain muscular contractions at a given level of force
53
Muscle strength typically reaches its maximum level
Between the ages of 20 and 30
54
After age 30 strength progressively?
Declines for most muscle groups so that by age 70 there is a 30% decrease in strength
55
Body composition changes that typically come with age?
Increasing body fat and decrease in muscle mass
56
It is unsafe for a person to exercise with uncontrolled?
Hypertension
57
Dynamic exercise such as aerobic is associated with a rise in?
Only the systolic value
58
FITT
F. Frequency, 2-3 times per week
I intensity, monitored by heart range
T- Time, 15-60 mins
T- Type, continuous, large muscle, rhythmic
59
MET
Metabolic equivalent of task
60
Carbohydrates definition
A carbohydrate is any of various neutral compounds of carbon, hydrogen and oxygen, most of which are formed by green plants and which constitute a major class of animal foods. Carbohydrates are the major and most efficient source of energy for the body carbohydrates provide four calories per gram
61
Simple carbohydrates
Simple sugars
62
50 to 65% of the total daily calories come from?
Carbohydrates
63
Protein definition
Any numerous naturally occurring extremely complex combinations of amino acids that contain the elements, carbon, hydrogen, nitrogen, and oxygen.
64
Protein provides how many calories per gram
Four
65
Individuals that require more protein in their diet?
Endurance athletes, dieters consuming too few calories, untrained people beginning an exercise program
66
The normal diet should contain how much protein?
10 to 15%
67
A diet that contains too much protein can?
Contribute to the fat deposit in the body as well as cause dehydration and stress on the kidneys
68
Is fat essential to the proper functioning of the body?
Fats or essential components of the diet and are necessary. Fat is bad only went to much is stored on the body or carried in the bloodstream.
69
How many calories per gram does fat provide?
9
70
How much energy does fat provide the body at rest?
70%
71
A normal diet contain how much fat?
20 to 30% with no more than 10% saturated fat
72
Unsaturated fats?
Come from non-animal sources
73
And the carbon chain has two or more double bonds?
The fat is called the polyunsaturated. Example sunflower, saffflower, corn and soybean oil
74
Cholesterol
A wax like substance found only in animal sources and is essential for hormone production, food metabolism, cell membranes, and neural cells.
75
Does cholesteryl have to be consumed in the diet?
No the liver is designed to manufacture cholesterol in order to meet our needs.
76
It is estimated that 75% of the body circulating cholesterol comes from what is manufactured in the?
Liver
77
The perfect cholesterol ratio for men and women
4.0 in men and less then 3.5 and women
78
Two types of fitness programs
Voluntary for mandatory
79
Why should agencies screen medically?
The agencies are concerned about the welfare of their employees, the agencies do not want to be held liable for negligence
80
Four elements essential for the success of an agency fitness program
Must be legally appropriate, must be medically safe, must have complete approval from top management, and dependent upon the fitness coordinators.
81
What happens when you become larger and therefore stronger?
Muscle fibers grow by undergoing an increase in their cross-sectional area. They do not generally increasing number hyperplasia. The small protein structures within the muscle cell increase in size
82
Overload adaptation principle
A stimulus or stressor that is not accustomed to it will respond by adapting to meet the new stimulus
83
Overtraining syndrome
The normal fine balance in the interaction between the automatic nervous system in the hormonal system is misaligned in the body now has a lesser ability to repair itself and properly recover during the rest.
84
Other ways to alter your workouts
Change method of exercise, change your exercise order, rotate exercise mode, change your rep ranges every few weeks, change rest times
85
Concentric strength
Strength employed in raising a wait always the weakest of three levels
86
Isometric strength
The ability to hold the weight at at a given point in the range of motion for a desired number of seconds
87
Eccentric strength
The strength used in Lowering a weight under full control
88
Skeletal muscle is defined?
As fibrous bands consisting of thousands of muscle fibers attaching bones and allowing movement also known as voluntary muscles
89
Bones are described as?
Dense hard tissues that provide support and protection as well as assist in body movement
90
Carpals
Bones found in the wrist
91
Tarsals
Bones found in the foot
92
Flat bones
Found in the ribs iliac and scapula
93
Irregular bones
Found in the pubis vertebrae and ischium. They protect the organs, support the body, and provide space for muscle attachment.
94
Long bones
Found in the limbs and digits, serve primarily as leverage for movement.
95
Synarthrodial joint
Immovable joints such as sutures of the skull.
96
Amphiarthrodial joint
Allows only slight movement in all directions
97
Diarthrodial joint
Really moving joints, such as the knee and elbow
98
Quadriceps
Extends lower leg
99
Triceps
Extends forearm
100
Biceps
What's flexes forearm
101
Pectoralis major
Flexes adducts arm
102
Obesity
Excessive body fat to the extent that it impairs health
103
Overweight
Excessive body fat to the extent that it may impair health
104
Percent fat
The amount of adipose tissue in the body
105
Lean body mass
Fat-free tissues
106
Body fat distribution
The pattern of fat accumulation that is often inherited
