Concepts of Fitness - Burke

isotonic exercises

Exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising a resistance.

one of the most common causes of activity related injuries is

Exercising without streaching

FITT

Frequency, Intensity, Time (duration), Type (mode) An acronym used to describe the 4 CR exercise prescription variables.

Isometric test examples

Hand grip strength test. Plank, bridge, still and contraction exercises. Help muscular endurance and posture

Lower back exercises

Hip flexor stretch, single knee to chest stretch, double knee to chest stretch, upper and lower back stretch, sit and reach stretch, gluteal stretch, back extension stretch, and trunk rotation and lower back stretch.

strength training benefits

Increase strength and endurance, build lean body mass, increase flexibility, improve posture, decrease back injury, maximize and maintain bone mass, decrease age-related mobility problems

Isotonic examples

Lifting weights, running. Used to strengthen cardiovascular system.

Fat burning enzymes

Lipase

Aerobic activity

Lowered ldl cholesterol

specificity of training

Principal that training must be done with the specific muscle the person is attempting to improve

Aerobic exercise examples

Requires oxygen - cardio, walking, swimming, etc.

assessments of body fat

Skin-fold thickness Hydrostatic weighing Circumference measurements Air displacement

Glycogen

Storage form of glucose

isometric exercises

Strength training method referring to a muscle contraction that produces little or no movement. such as pushing or pulling against an immovable object.

muscular strength

The ability of a muscle to exert maximum force against resistance

Muscular endurance

The ability of a muscle to exert sub-maximal force repeatedly over time

stroke volume

The amount of blood pumped from the heart in one beat (contraction)

life expectancy

The average number of years an individual can be expected to live based on the persons birth year.

essential fat

The minimum amount of body fat needed for normal physiological functions; constitutes about 3% of total weight in men and 12% in women.

external locus of control

The perception that chance or outside forces beyond our personal control determine our fate. Behavior is unrelated to the outcome.

anaerobic exercise examples

Without oxygen - weight lifting, short but high intensity

Transtheoretical Model of Change

a behavior modification model proposing that change is accomplished through a series of progressive stages keeping with a readiness to change.

body composition incorporates

a fat component, a non-fat component, a percent of body fat, and lean body mass.

progressive resistance training

a gradual increase of resistance used during strength training over a period of time

cancer

a group of diseases characterized by uncontrolled growth and spread of abnormal cells into malignant tumors. Is primarily a preventable disease, often related to tobacco use, has been linked to dietary habits, and is at increased risk with obesity.

blood pressure

a measure of the force exerted against the walls of the vessels by the blood flowing through them

BMI (body mass index)

a technique to determine thinness and excessive fatness that incorporates height and weight to estimate critical fat values at which the risk for disease increases.

exersise

a type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving or maintaining one or more components of physical fitness

Waist Circumference (WC)

a waist girth measurement to assess potential risk for disease based on intra-abdominal fat content

cardiac output

amount of blood pumped by the heart in one minute

bulimia nervosa

an eating disorder characterized by a pattern of eating binge eating and purging in an attempt to lose weight and maintain a low body weight.

hypertrophy

an increase in the size of the cell, as in muscle hypertrophy

eating disorders

are characterized by an intense fear of becoming fat, are physical and emotional conditions, almost always require professional help for successful treatment of disease, and are common in societies that encourage thinness.

physical activity

bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits

Flexibility Training benefits

body posture, decreases the risk of injury, promotes healthy muscles and joints, and decreases risk of chronic lower back pain.

recommended body weight

body weight at which there seems to be no harm to human health; healthy weight

lean body mass

body weight without body fat

waist curcumference

can assess risk for disease

health related components fo physical fitness

cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexility

Antioxidants

compounds such as vitamins C and E, beta-carotene, and selenium that prevent oxygen from combining with other substances in the body to form harmful compounds

atrophy

decrease in size of cells

effective time managers

delegate, learn to say "no", protect against boredom, and set aside "overtimes"

positive stress

eustress

Plyometrics

explosive jump training, incorporating speed and strength training to enhance explosiveness

Tryglycerides

fats formed by glycerol and 3 fatty acids

Skill related components of fitness

fitness components important for success in skillful activities and athletic events; encompasses agility, balance, coordination, reaction time, speed, and power.

Stress relaxation techniques

focused breathing, yoga, progressive muscle relaxation, visual imagery, meditation, and autogenic training.

SMART goals

goals that are Specific, Measurable, Attainable, Realistic, and Time specific

Pre-contemplation stage

has no desire to to change a behavior

heat exhaustion

heat-related fatigue

HDL

high density lipoproteins (healthy type of cholesterol)

aerobic training benefits

higher Vo2 max, increase in red blood cell count, decrease in RHR, and an increase in functioning capillaries.

chronic desease

illnesses that develop and last a long time.

LDL

low density lipoprotein (bad cholesterol)

PNF

mode of stretching that uses reflexes and neuromuscular principles to relax the muscles being stretched

binge eating disorder

most common of the three. An eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short time.

slow twitch fibers

muscle fibers with greater aerobic potential and slow speed of contraction

Fast twitch fibers

muscle fibers with greater anaerobic potential and fast speed contraction.

Phytonutrients

neither vitamins or minerals. They are substances that plants manufacture to protect themselves from viruses, bacteria, fungi, insects and drought.

essential nutrients

nutrients necessary for normal body functioning that must be obtained from food

Causes of preventable death

obesity, inactivity

plastic elongation

permanent lengthening of soft tissue (not a mode of stretching p)

lower back exercises

seated back extension machine, prone back extension, back extension on roman chair.

techniques to assess body fat

skinfold thickness, hydrostatic weighing, circumference measurements, and air displacement.

physical fitness

the ability to carry out ordinary daily tasks easily and have enough reserve energy to respond to unexpected demands without being overly fatigued.

muscular flexibility

the achievable range of motion at a joint or group of joints without causing injury

VO2 max

the amount of oxygen the body uses

Glucose

the form of sugar that circulates in the blood and provides the major source of energy for body tissues. When its level is low, we feel hunger.

resting heat rate (RHR)

the heart rate after a person has been sitting quietly for 15-20 minutes

biofeedback

the interaction with the interior self

stress

the mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening, or exciting.

internal locus of control

the perception that you control the events in your own life

overload principle

training concept that the demands placed on a system (cardiorespiratory or muscular) must be increased systematically and progressively over time to cause physiological adaptation (development or improvement)

hypokinetic disease

"Hypo" denotes "lack of"; therefore, illnesses related to lack of physical activity

barriers to change (9)

- Lack of Core Values - Procrastination - Pre-Conditional Culture Beliefs - Gratification - Risk Complacency - Complexity - Indifference and Helplessness - Rationalization - Illusions of Invincibility

tobacco use

-Third leading attributable risk factor for preventable death globally -Most common tobacco-related deaths are CVD, diseases of the respiratory system, and cancer

Stages of Change (Transtheoretical Model)

1. Pre-contemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance 6. termination or adoption

Eating disorders

3 common ones: binge eating, anorexia nervosa, and bulimia nervosa

what is the greatest benefit of being physically fit

A higher quality of life

Calorie

A unit of measure indicating the value of energy of food to the person who eats it. Big C calorie or kcal Is the amount of energy needed to raise temperature 1 gram of water 1 degree C

Muscular flexibility

Achievable range of motion at joint without causing injury

FITT prinicple

An acronym used to describe the four CR exercise prescription variables: Frequency, Intensity, Type, and Time

anorexia nervosa

An eating disorder characterized by self-imposed starvation to lose and maintain very low weight.

Health related fitness components

Cardiorespiratory endurance, muscular fitness, muscular flexibility, and body composition