short answer Flashcards
factors that impact health and longevity
environment
genetics
behavior
name and explain the dimensions of wellness
7
physical emotional mental occupational environmental social spiritual
name and explain the motor skills-related components of fitness
agility balance coordination speed power reaction time
name the health related components of physical fitness
muscular flexibility
muscular strength and endurance
cardiorespiratory endurance
body composition
name and explain the stages of the transtheoretical model
precontemplation contemplation action maintenance relapse
14 common processes of change that help people
list 5
rewards behavioral analysis monitoring emotional arousal environmental control countering
what are smart goals
specific measurable acceptable realistic time-specific
list in order according to SEE the ways to assess body composition
DXA hydrostatic weighing air displacement skinfold thickness bioelectric current
a stability exercise ball used for exercises combine the principles of and core strength training
Pilates
to achieve strength gains, a minimum of weeks of consecutive training is required
8
two type of training methods are used to improve strength are
isometric
dynamic
after a maximum strength workout, the trained muscles should be rested at least days to allow for adequate recovery
2
is an increase in muscle mass or size
hypertrophy
fibers have a greater capacity for aerobic work
slow-twitch
muscle tissue uses energy than does fatty tissue
more
additional daily calories are required to optimize muscle mass gain
500
when setting up a lifting program for someone, you have to take into consideration 4 strength-training guidelines.
mode
resistance
sets
frequency
body fat in excess, stored in adipose tissue
storage fat
minimal amount of body fat needed for normal physiological functions
essential fat
proportional amount of fat in body based on the person’s total weight
percent body fat
body weight without fat
lean body mass
the fat and nonfat components of the human body that are important in assessing recommended body weight
body composition
deposits of fat directly under the skin
subcutaneous fat
all that is required in the 1.0 mile walk test is a heart rate of at least bpm at the end of the test
120
what does FITT stand for
frequency
intensity
type (mode)
time (duration)
agility
the ability to quickly and efficiently change body position and direction
Balance
the ability to maintain the body in proper equilibrium
coordination
the integration of the nervous and muscular systems to produce correct, graceful and harmonious body movements
power
the ability to produce the maximum force in the shortest time
reaction time
the time required to initiate a response to a given stimuli
speed
the ability to rapidly propel the body or a part of the body from one point to another
current fitness trends
core training fitness boot camp functional fitness high-intensity interval training spinning exercise and weight loss strength training yoga zumba
5 steps to time management
- find the time killers
- set long and short term goals
- identify immediate goals and prioritize them
- use a daily planner
- conduct nightly audits
name all the relaxation techniques
Yoga Tai Chi meditation biofeedback muscle relaxation technique breathing physical exercise
muscle spasms caused by heat induced changes in electrolyte balance in muscle cells
heat cramps
a combination of aerobic activates that contribute to overall fitness
interval training or cross training
breakdown in the body’s ability to generate heat
hypothermia
training approach that divides the season into three cycles using systematic variation in intensity and volume training to enhance fitness and performance
periodization
neutral stress
neustress
emergency situation resulting from the body being subjected to high atmospheric temperatures
heat stroke
positive stress
eustress
ability to carry out activities of daily living without assistance from other individuals
functional independence
total amount of training performed in a given work period
volume
negative stress
distress
heat related fatigue
heat exhaustion
a sense of positive self-regard and self-respect
self-esteem
an emotional, behavioral and physical conditioning marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances and burn out as a result of excessive physical conditioning
overtraining
behavior characteristic of a calm, casual, relaxed and easy-going individual
type B
discuss briefly the two types of training methods (modes) used in improving strength and explain when you might use them
dynamic- improve training throughout entire range of motion
isometric- improve strength at a specific angle such as in gymnastics
list five factors that affect muscular flexibility
construction of the joint, fat around the joint, temperature of the muscle, previous injury to the joint/surrounding tissue, development/overdevelopment of the muscle at the joint
what technique is best used to assess body composition and why
hydrostatic weighing. it is recognized as the industry standard and has a SEE of +/-.5%
discuss two types of muscle fiber and explain both
slow-twitch - best in aerobic situations as they require oxygen to fire; recruited first
fast twitch - best in anaerobic situations as they do not require oxygen, takes intense/strenuous efforts to recruit
list and explain the different stretch techniques
- static
- passive
- ballistic
- dynamic
- controlled ballistic
- proprioceptive neuromuscular facilitation (PNF)
static
slow sustained stretching
muscles are lengthened gradually through a joint’s complete range of motion
most frequently used and recommended
passive
performed with the aid of an external force applied by either another individual or an external apparatus
ballistic
performed with jerky, rapid, bouncy movements
dynamic
require speed of movement, momentum, and active muscular effort to help increase the range of motion around a joint or group of joints
preferred prior to competitive event
controlled ballistic
done with slow, short, gentle sustained movements
properly performed can be safe
proprioceptive neuromuscular facilitation (PNF)
uses reflexes and neuromuscular principles to relax the muscles being stretched
describe the steps in PNF stretching
- individual is positioned and assistant performs gentle stretch
- individual pushes against assistant for 5-10 seconds
- individual relaxes and assistant stretches individual farther
- repeat 2-4 times
what are some physiological benefits of adequate flexibility
greater range of motion, better posture, better balance, greater ability to perform tasks of daily living
