kines 121 exam 1

5. Types of PRE

-Isotonic (dynamic strength/endurance) -Isometric (static strength/ endurance) -Isokentic (machines) Core training -Functional balance training

7. Training principles of PRE

-Overload -Progression -Specificity -Diminishing returns -Rest -Recovery

7. Recommendation for minutes of physical activity per week

150min moderate 75 vigorous

15. Why can't use our mile time that we completed to estimate our predicted oxygen uptake?

?

10. What constitutes a "Healthy Heart"?

A fit heart muscle can handle extra demands placed on it. (i think this is what she was getting at)

3. Active vs. passive stretches

Active Assistance An assist to stretch from an active contraction of the opposing (antagonist) muscle. Passive Assistance Stretch imposed on a muscle with the assistance of a force other than the opposing muscle. Passive does not necessarily mean another person has to do it. Ex: gravity + curb to stretch calf

4. Arteriosclerosis vs. Atherosclerosis, how do they affect the blood vessel?

Atherosclerosis The deposition of materials along the arterial walls; a type of arteriosclerosis. Arteriosclerosis Hardening of the arteries due to conditions that cause the arterial walls to become thick, hard, and nonelastic. Atherosclerosis of the coronary arteries, the vessels that supply the heart muscle with oxygen, is particularly harmful. If these arteries become narrowed, the blood supply to the heart muscle is diminished, and angina pectoris may occur. Atherosclerosis increases the risk of heart attack because a fibrous clot is more likely to obstruct a narrowed artery than a healthy, open one.

5. Static vs. ballistic vs. dynamic stretching

Ballistic Stretch Bouncing or bobbing to facilitate lengthening of the muscle-tendon unit. Static flexibility is the maximum range a joint can achieve under stationary conditions. Dynamic flexibility is the maximum range a joint can achieve under active conditions. An example is the maximum height and position of a hurdler's lead leg.

13. What is cardiac output? Q=SV x HR

Cardiac output = heart rate x stroke volume. It's how much blood your heart pumps in 1 minute. The higher heart rate and larger stroke volume allow more blood to be pumped each minute (increased cardiac output).

8. Hypokinetic diseases-define, identify, and know how physical activity favorably affects each. Cardiovascular disease, cancer, back pain, obesity, diabetes, osteoporosis, emotional health, immune function, Alzheimer's Disease

Cardiovascular disease: Regular physical activity reduces the risk for heart attack, improves coronary circulation, can help prevent atherosclerosis cancer: The first editions of this book did not include any form of cancer as a hypokinetic disease. We now know, however, that overall death rates from some types of cancer are lower among active people than those who are sedentary. (colon cancer, breast caner, rectal, prostate) ex: colon cancer, exercise speeds up movement of food keeping cancer causing substances out of digestive system. back pain: Active people who possess good muscle fitness are less likely to have back and musculoskeletal problems than are inactive, unfit people. Because few people die from it, back pain does not receive the attention given to such medical problems as heart disease and cancer. But back pain is the second leading medical complaint in the United States, second only to headaches. obesity: Physical activity is important in maintaining a healthy body weight and avoiding the numerous health conditions associated with obesity. National studies indicate that more than two-thirds of adults are overweight and more than one-third are obese (32.2 percent of men and 35.5 percent of women). Research has shown that fat people who are fit are not at especially high risk for early death. However, when high body fatness is accompanied by low cardiovascular and low metabolic fitness, risk for early death increases substantially. diabetes: People who perform regular physical activity are less likely to suffer from Type II diabetes than sedentary people. For people with Type II diabetes, regular physical activity can help reduce body fatness, decrease insulin resistance, improve insulin sensitivity, and improve the body's ability to clear sugar from the blood in a reasonable time osteoporosis: Engage in regular weight-bearing exercise. Weightbearing exercise (e.g., walking, dancing, jogging) and resistance training are good choices. The load bearing and pull of muscles build bone density. Regular physical activity is important to maintaining bone density and decreasing risk for osteoporosis. emotional health: For some, depression is a serious disorder that physical activity alone will not cure; however, research indicates that activity, combined with other forms of therapy, can be effective. More than a few studies have shown that symptoms of anxiety can be reduced by regular activity. Low-fit people who do regular aerobic activity seem to benefit the most. In one study, one-third of active people felt that regular activity helped them cope better with life's pressures. Physical activity is also associated with better and more restful sleep. People with insomnia (the inability to sleep) seem to benefit from regular activity if it is not done too vigorously right before going to bed. immune function:Recent evidence indicates that regular moderate to vigorous activity can actually aid the immune system in fighting disease. Each of us is born with an "innate immune system," which includes anatomical and physiological barriers, such as skin, mucous membranes, body temperature, and chemical mediators that help prevent and resist disease. Regular moderate and reasonable amounts of vigorous activity have been shown to reduce incidence of colds and days of sickness from infection. Alzheimer's Disease: The studies indicate that physical and challenging mental activities are especially important for preventing decline in cognitive function and reducing the risk of developing Alzheimer's and dementia.

7. DOMS; common injuries and treatment protocol

DOMS is caused by microscopic muscle tears that result from the excessive loads on the muscles. Soreness is not a normal part of the body's response to exercise but occurs if an individual violates the principle of progression and does more exercise than the body is prepared for. While it may be uncomfortable to some, it has no long-term consequences and does not predispose one to muscle injury. The most common injuries incurred in physical activity are sprains and strains. RICE An acronym for rest, ice, compression, and elevation; a method of treating minor injuries. Muscle cramps can be relieved by statically stretching a muscle.

10. Guidelines for safe and effective stretching

Do not force the stretch to the point of pain Choose safe exercises Avoid overstretching weak muscles Use good technique

2. What are vigorous sports and recreations?

Examples of vigorous sports include basketball, racquetball, soccer, and hockey. These activities involve intermittent activity with bursts of activity and short periods of rest, but are typically at an intensity that provides similar benefits to vigorous aerobic activities.

14. Review how and why to take heart rate

Learning to count heart rate can help you monitor the intensity of your physical activity. you already know how to take bp The most practical method is to count the pulse immediately after exercise.

9. Threshold and target zones for improving cardiovascular fitness

Not sure what else she is talking about other than was is in the other cards

1. Flexibility fundamentals

Not the same as stretching -Regular stretching is needed to improve flexibility -Stretch at end of workout when muscles are warm or set a specific time to build flexibility

9. Factors influencing flexibility

Range of motion (ROM) - the extent and direction of movement that is possible Joint specific Joint flexibility depends on static or dynamic conditions

1. Advantages of Lifestyle Activity

The advantage of moderate activity is that there are many opportunities to be active. Finding enjoyable activities that fit into your daily routine is the key to adopting a more active lifestyle.

5. Precautions for exercise in the heat; heat related injuries; apparent temperature

The primary method of cooling is through evaporation of sweat. The chemical process involved in evaporation transfers heat from the body and reduces the body temperature. When conditions are humid, the effectiveness of evaporation is reduced, since the air is already saturated with moisture. This is why it is difficult to regulate body temperature when conditions are hot and humid. dehydration Heat cramps Muscle cramps, especially in muscles most used in exercise Heat exhaustion Muscle cramps, weakness, dizziness, headache, nausea, clammy skin, paleness Heatstroke Hot, flushed skin; dry skin (lack of sweating); dizziness; fast pulse; unconsciousness; high temperature hyperthermia Physical activity is safe when the apparent temperature is below 80 8F (26.7 8C). precautions Limit or cancel activity if the apparent temperature reaches the danger zone (see Figure 3). • Drink fluids before, during, and after vigorous activity. Guidelines suggest about 2 cups before activity and about 1 cup for each 15-20 minutes during activity. After activity, drink about 2 cups for each pound of weight lost. acclimate athletes (7-14 days)

4. Threshold of training/related calorie counts

The threshold of training is the minimum amount of activity (frequency, intensity, and time) necessary to produce benefits. calorie counts (how many calories you burn during activity?)

3. Components of a workout

The workout, also referred to as the conditioning phase of a training session, is the component of the physical activity program that is designed to provide health and other benefits, depending on the type of activity performed (see Concept 4). Workout information, including appropriate frequency, intensity, and length of time for many types of physical activities in the physical activity pyramid (Concept 5), is included in subsequent concepts.

7. Lab tests vs. Field tests for CV fitness -pros and cons of each;

VO2 max test (best indicator of cardiovascular health) Field tests: Rockport walking test, step test, astrand rhyming bike test, 12 min run, 12 min swim -Cons--> Requires expensive and bulky equipment -Pros--> Gives the most accurate results

1. What are vigorous aerobic activities?

Vigorous aerobic activities that elevate the heart rate and are greater in intensity than a brisk walk (see step 2 of the activity pyramid). sometimes referred to as active aerobics, are jogging, biking, and aerobic dance.

2. What are hypokinetic conditions? Know the general description and specific types

Virtually all chronic diseases that plague society are considered to be hypokinetic, though some relate more to inactivity than others. hypokinetic disease to describe health problems associated with lack of physical activity. They showed how sedentary living, or as they called it, "take it easy" living, contributes to the leading killer diseases in our society.

. What are the health benefits of resistance training?

Weight control Increased wellness Look good Feel good Core strength Improved performance

5. Cholesterol-total; HDL, LDL recommendations

desirable HDL +60 optimal LDL <100 (you want less) desirable total: you want less than 200

3. Figure 2: Significance of lifestyle activity; give examples; how can you increase your own lifestyle activity?

without it, could live a very sedentary lifestyle and not meet activity guidelines increase mine: walking more to class, biking, taking the stairs when given the option...

6. The "TARGET ZONE" FIT formula for Moderate Physical Activity-What makes this different from the THRESHOLD OF TRAINING

-- Moderate Physical Activity -->5-7 days a week, low intensity and 30-60 min a day -- Threshold Training -->5 days a week, low intensity and 30 min a day..

5. Health benefits of cardiovascular fitness

-Reduces risks for heart disease -Decreased risk of early death, and other hypokinetic conditions. -Enhances the ability to perform various tasks -Improves the ability to function, associated with a feeling of well-being

4. Benefits of a Warm Up and Cool Down

A cool-down after the workout promotes an effective recovery from physical activity. The ACSM recommends a 5- to 10-minute cool-downsimilar to the general warm-up (e.g., light to moderate activity) after a vigorous workout. In addition to helping reduce metabolic by-products, the general cool-down helps the cardiovascular system (heart rate and blood pressure) return to a normal state. The general warm-up is intended to prepare the heart, blood vessels, muscles, and other bodily systems for more vigorous activity to follow. The ACSM indicates that the general warm-up increases body temperature and reduces the potential for after-exercise muscle soreness and stiffness, as well as allowing the body to adapt to the demand of the workout that follows. This general warm-up also decreases the risk of irregular heartbeats associated with poor coronary circulation.

1. What is Healthy People 2020?

is a comprehensive set of health promotion and disease prevention objectives with the primary intent of improving the nation's health. (made every 10 years) goals to motivate and guide people in making sound health decisions as well as to provide a focus for public health programs. A primary goal of HP2020 is to help all people have high-quality, longer lives free of preventable disease, injury, and premature death.

4. Know Figure 3-at what point are the most gains in disease risk reduction made?

low fitness higher risk for early death more fitness less risk most gains from low fitness to moderate fitness not much difference between moderate and high.

5. "How much is enough?"

moderate activity 5 days a week 30 min or vigorous 3 times a week for 25

1. What are the 5 physical components that make up the cardiovascular system? Each physical component improves in function, strength and efficiency with increased aerobic fitness. Describe how increased aerobic fitness affects each different component.

A fit heart : strong ventricles open coronary vessels, good collateral circulation Fit respiratory system and healthy blood: good capillaries, healthy blood with ample hemoglobin open coronary vessels healthy arteries: elastic, large diameter, no obstructions, no athersclerosis healthy veins and valves: thinner less elastic walls, large diameter, good valves fit muscles: good artery supply effecient at using oxygen to produce energy

7. Metabolic fitness

A positive state of the physiological systems commonly associated with reduced risk for chronic diseases such as diabetes and heart disease. Metabolic fitness is evidenced by healthy blood fat (lipid) profiles, healthy blood pressure, healthy blood sugar and insulin levels, and other nonperformance measures.

3. Lifestyle activity; Importance of self-assessment

A self-assessment of your current activity at each level of the pyramid can help you determine future activity goals. LA: walking to class gardening, biking etc

6. What is the most popular fitness activity for adults?

According to a separate SGMA report (Tracking the Fitness Movement), participation in group exercise has seen the greatest growth of any other fitness activity. The popularity of aerobics was fueled in large part by the explosion of interest in Zumba ® and other cultural dancing activities. However, there has been an overall interest in classes that fuse traditional aerobic movements with other movement activities (e.g., pilates, yoga, dance) and resistance activities.

9. Identify self-management skills that help alter the factors that lead to a healthy lifestyle change

self-management skills: Skills that you learn to help you adopt healthy lifestyles and adhere to them. Overcoming barriers: Develop skills that make it possible to overcome problems or challenges in adopting or maintaining healthy behaviors. By conquering challenges, you learn skills that help you overcome other barriers to healthy lifestyles. Building self confidence and Motivation: Take small steps that allow success. With each small step, confidence and motivation increase and you develop the feeling "I can do that." Balancing Attitudes: Learn to balance positive and negative attitudes. Developing positive attitudes and reducing negative attitudes helps you adhere to a healthy lifestyle. Building knowledge and changing beliefs: Build your beliefs on sound information. Knowledge does not always change beliefs, but awareness of the facts can play a role in achieving good health. (all for changing predisposing factors)

1. Study the Terminology boxes in the chapter (agonist, antagonist, isotonic, concentric, eccentric, isometric, isokinetic, core training, plyometrics, 1RM

Agonist:Muscle or muscle group that contracts to cause movement during an isotonic exercise. antagonist Muscle or muscle group on the opposite side of the limb from the agonist muscles (e.g., biceps are the antagonist when the triceps contract as an agonist to extend the arm). . isotonic: Type of muscle contraction in which the muscle changes length, either shortening (concentrically) or lengthening (eccentrically). concentric: Isotonic muscle contractions in which the muscle gets shorter as it contracts, such as when a joint is bent and two body parts move closer together. eccentric : Isotonic muscle contractions in which the muscle gets longer as it contracts— that is, when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension. Eccentric contractions are also called negative exercise. isometric Type of muscle contraction in which the muscle remains the same length. Also known as static contraction. isokinetic Isotonic-concentric exercises done with a machine that regulates movement velocity and resistance. core training: A specialized training regimen designed to improve the strength and functionality of core muscles. plyometrics A training technique used to develop explosive power. It consists of isotonic-concentric muscle contractions performed after a prestretch or an eccentric contraction of a muscle. 1RM: 1 repetition maximum (1RM) ex: max dead lift

1. ACSM; moderate vs. vigorous physical activity

American College of Sports Medicine Low-risk people who are apparently healthy are typically cleared for moderate and many forms of vigorous activity without a medical exam or an exercise test. Those with moderate risk can participate in low to moderate activity without a medical exam or exercise test; however, both are recommended before initiating vigorous programs. Low risk People who have no heart disease symptoms and have no more than one of the risk factors listed below Moderate risk People without heart disease symptoms who have two or more of the risk factors listed below High risk People with known pulmonary or metabolic disease, OR one or more signs or symptoms in the list below

4. Health-related physical fitness, importance and examples of, definition of each

Body composition: The relative percentage of muscle, fat, bone, and other tissues that make up the body. A fit person has a relatively low, but not too low, percentage of body fat (body fatness). Ex: obesity, anorexia cardiovascular fitness: The ability of the heart, blood vessels, blood, and respiratory system to supply nutrients and oxygen to the muscles and the ability of the muscles to utilize fuel to allow sustained exercise. A fit person can persist in physical activity for relatively long periods without undue stress. flexibility: The range of motion available in a joint. It is affected by muscle length, joint structure, and other factors. A fit person can move the body joints through a full range of motion in work and in play. muscular endurance: The ability of the muscles to exert themselves repeatedly. A fit person can repeat movements for a long period without undue fatigue. strength: The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force, such as lifting or controlling one's own body weight. example: For example, moderate amounts of strength are necessary to prevent back and posture problems, whereas high levels of strength contribute most to improved performance in activities such as football and jobs involving heavy lifting.

7. What is coronary collateral circulation

Circulation of blood to the heart muscle associated with the bloodcarrying capacity of a specific vessel or development of collateral vessels (extra blood vessels). Blood flow from extra blood vessels is referred to as coronary collateral circulation.

3. Risk Factors (controllable and uncontrollable)

Controllable: diet, exercise, training smart, no drugs, proper form, sleep, obese Un-controllable: genetics, pre-existing conditions, age, family history, biological sex

2. Proper footwear and attire for activity

Decisions about shoes should be based on intended use (e.g., running, tennis), shoe and foot characteristics, and comfort. Shoes are designed for specific activities, and performance will typically be best if you select and use them for their intended purpose and fit, rather than how they look. The main functions of athletic shoes are to reduce shock from impact and protect the foot—one of the best prevention strategies for avoiding injuries is to replace your shoes on a regular basis. Avoid clothing that is too tight or that restricts movement. • Material in contact with skin should be porous. • Clothing should protect against wind and rain but allow for heat loss and evaporation—e.g., there is a lot more but it is common sense

2. Muscular strength vs. muscular endurance

Dynamic Strength A muscle's ability to exert force that results in movement. It is typically measured isotonically. Dynamic Muscular Endurance A muscle's ability to contract and relax repeatedly. This is usually measured by the number of times (repetitions) you can perform a body movement in a given period. It is also called isotonic endurance. similar def for static but just ability of muscles to perform a task where they aren't changing

10. Table 5: Fallacies of resistance training

Fallacies Resistance training will make you muscle-bound and cause you to lose flexibility. Facts Normal resistance training will not reduce flexibility if exercises are done through the full range of motion and with proper technique. Powerlifters who do highly specific movements have been shown to have poorer flexibility than other weight lifters. Fallacies Women will become masculine-looking if they gain strength. Facts Women will not become masculine-looking from resistance exercise. Women have less testosterone and do not bulk up from resistance training to the same extent as men. Women and men can make similar relative gains in strength and hypertrophy from a resistance training program, however. The greater percentage of fat in most women prevents the muscle definition possible in men and camouflages the increase in bulk. Fallacies Strength training makes you move more slowly and look uncoordinated. Fact Strength training, if done properly, can enhance sport-specific strength and increase power. There are no effects on coordination from having high levels of muscular fitness. Fallacies No pain, no gain. Fact It is not true that you have to get to the point of soreness to benefit from resistance exercise. It may be helpful to strive until you can't do a final repetition, but you should definitely stop before it is painful. Slight tightness in the muscles is common 1 to 2 days following exercise but is not necessary for adaptations. there are more but are common sense

2. Definition of health vs. wellness...what was kb's definition of wellness?

Health: Optimal well-being that contributes to one's quality of life. It is more than freedom from disease and illness, though freedom from disease is important to good health. Optimal health includes highlevel mental, social, emotional, spiritual, and physical wellness within the limits of one's heredity and personal abilities. Wellness: It is characterized by a sense of wellbeing reflected in optimal functioning, health-related quality of life, meaningful work, and a contribution to society. KB def wellness: a process of making informed choices over a period of time, to a healthy lifestyle that should result in a sense of well-being

12. Hyperkinetic issues

Hyperkinetic Conditions Diseases/illnesses or health conditions caused, or contributed to, by too much physical activity. The most common hyperkinetic condition is overuse injury to muscles, connective tissue, and bones. Recently, anorexia nervosa and body neurosis have been identified as conditions associated with inappropriate amounts of physical activity. These conditions will be discussed in the concept on performance.

2. Hypermobility-problems associated with this condition

Hypermobility Looseness or slackness in the joint and of the muscles and ligaments (soft tissue) surrounding the joint. Studies show that people with this trait may be more prone to joint dislocation. hypermobility may also be more susceptible to athletic or dance injuries, especially to the knee, ankle, and shoulder, and may be more apt to develop premature osteoarthritis.

6. What are hypokinetic diseases?

Hypo- means "under" or "too little," and -kinetic means "movement" or "activity." Thus, hypokinetic means "too little activity." A hypokinetic disease or condition is one associated with lack of physical activity or too little regular exercise. Examples include heart disease, low back pain, Type II diabetes, and obesity.

8. Life expectancy: quality vs. longevity

Life expectancy: how long someone lives Living a long life is important, but so is having a high quality life. This means feeling good, looking good, and being happy. It also means being fit enough to enjoy your leisure and to be able do what you want to do without limitation. One method of assessing disparities in quality of life is to compare the number of healthy days diverse groups experience each month.

4. What are characteristics of popular aerobic activities and sports?

Lifetime sports Primarily individual Wide levels of ability (handicap system) aerobic Individual or small groups Self-promotional Little skill needed

4. Stretch reflex

Maintaining the stretch for 15- 60 secondswill allow the stretch reflex to subside andpermit gains

8. What is Max Vo2? What units is it measured in?

Maximum Oxygen Uptake (VO ˙ 2 max) A laboratory measure held to be the best measure of cardiovascular fitness. Commonly referred to as VO˙ 2 max, or the volume (V) of oxygen used when a person reaches his or her maximum (max) ability to supply it during exercise. measured in: Values are reported in milliliters (mL) of oxygen (O 2) per kilogram (kg) of body weight per minute (mL/kg/min.).

9. Metabolic Syndrome

Metabolic syndrome is the opposite of good metabolic fitness, as discussed in Concept 1 .Several groups, including the American Heart Association and the American Medical Association, have defined the characteristics of metabolic syndrome (see Figure 5). People with at least three of the following characteristics have metabolic syndrome: blood pressure above 130/85, a fasting blood sugar level of 100 or higher, blood triglycerides of 150 or above, a low blood HDL level (less than 40 for men and less than 50 for women), and/or a high abdominal circumference (equal to or above 40 inches for men or 35 inches for women). People with metabolic syndrome have a higher than normal risk of chronic diseases, such as diabetes, heart disease, and stroke.

2. Wellness benefits of Moderate Activity

Moderate activity provides significant health benefits. Research has clearly shown that even modest amounts of moderate activity have significant health benefits. it promotes metabolic fitness Numerous studies have shown that physical activity is associated with improved quality of life (QOL), but it has proven difficult to determine the contributing factors or underlying mechanisms. The influence may be due to reduced stress, improved cognition, better sleep, improved self-esteem, reduced fatigue or (more likely) a combination of many different effects.

11. Stimulus for strength vs. endurance (FIT) Table 3

Muscular Strength (info given in threshold then target) Frequency 2 days a week for each muscle group 2-3 days per week for each muscle group Intensity Beginners/intermediates* 60% of 1RM 60-70% of 1RM Experienced vary by schedule* * 80% of 1RM** Older people 40% of 1RM 50% of 1RM Time (sets and repetitions) Most people 2 sets of 8-12 reps 2-4 sets of 8-12 reps Experienced 2 sets, reps vary by schedule* * 2-4 sets, reps vary by schedule** Older people, beginners 1 set, 10-15 reps 1-2 sets, 10-15 reps Muscular Endurance Frequency 2 days a week for each muscle group 2-3 days per week for each muscle group Intensity <50% of 1RM 50% of 1RM Time (sets and repetitions) 1 set of 15-20 reps 1-4 sets of 15-20 reps

3. Factors influencing muscular strength and endurance

Overload: You have to do more than you are used to in order to cause your muscles to adapt. Progression: You must build up slowly or risk getting injured or too sore. Specificity: The adaptations are specific for the muscle groups being exercised. Another application of this principle is that the gains from resistance training may not always translate to an increased performance in sports. Rest/Recovery: You must give the body enough time to recover between workouts.

1. Training principles-Overload, Progression, Specificity, Reversibility, Diminishing Returns, Dose-Response Relationship, Rest and Recovery, "Individuality"

OverloadYou must perform physical activity in greater than normal amounts (overload) to get an improvement in physical fitness or health benefits. Progression You need to gradually increase overload to achieve optimal benefits. Specificity Specific types of exercise are needed to improve each fitness component or the fitness of a specific part of the body. Reversibility Disuse or inactivity results in loss of benefits achieved as a result of overload. Diminishing Returns The more benefits you gain as a result of activity, the harder additional benefits are to achieve. Dose- Response relationship A term adopted from medicine. With medicine, it is important to know what response (benefit) will occur from taking a specific dose. When studying physical activity, it is important to know what dose provides the best response (most benefits). The contents of this book are designed to help you choose the best doses of activity for the responses (benefits) you desire. Rest and recovery : You need adequate rest to allow the body to adapt to and recover from exercise. Individuality indicates that the benefits of physical activity vary from individual to individual based on each person's unique characteristics.

6. PNF; CRAC; agonist vs. antagonist muscles

PNF A stretching technique that incorporates muscle contraction prior to stretch. (what we did in class) Agonist Muscles Muscle or muscle group that contracts to cause movement during an isotonic exercise. Antagonist Muscles Muscle or muscle group on the opposite side of the limb from the agonist muscles (e.g., biceps are the antagonist when the triceps contract as an agonist to extend the arm). when dorsiflexion shin muscles are agonist antagonist would the the calf

3. Dimensions of wellness

Physical—The ability to function effectively in meeting the demands of the day's work and to use free time effectively. spiritual—The ability to establish a values system and act on the system of beliefs, as well as to establish and carry out meaningful and constructive lifetime goals. social—The ability to interact with others successfully and to establish meaningful relationships that enhance the quality of life for all people involved in the interaction (including self). intellectual—The ability to learn and to use information to enhance the quality of daily living and optimal functioning. emotional/mental —The ability to cope with daily circumstances and to deal with personal feelings in a positive, optimistic, and constructive manner.

10. RPE; Borg's Scale of Perceived Exertion

Ratings of perceived exertion (RPE) refer to the assessment of the intensity of exercise based on how the participant feels; a subjective assessment of effort. RPE has been shown to be useful in assessing the intensity of aerobic physical activity. The RPE scale ranges from 6 (very very light) to 20 (very very hard), with 1-point increments in between. If the values are multiplied by 10, the RPE values loosely correspond to HR values (e.g., 60 5 rest HR and 200 5 maxHR).

6. Benefits of regular physical activity on the heart

Regular exercise increases the heart muscle's ability to pump oxygen-rich blood. A fit heart muscle can handle extra demands placed on it. Through regular exercise, the heart muscle gets stronger, contracts more forcefully, and therefore pumps more blood with each beat. The heart is just like any other muscle—it must be exercised regularly to stay fit. The fit heart also has open, clear arteries free of atherosclerosis (see Figure 1). The "normal" resting heart rate is said to be 72 beats per minute (bpm). However, resting rates of 50 to 85 bpm are common. People who regularly do physical activity typically have lower resting heart rates than people who do no regular activity.

3. What is a MET?

Resting energy expenditure is defined as 1 "metabolic equivalent" or 1 MET. Other activities are then assigned values in multiples of METS. MET One MET equals the amount of energy a person expends at rest. METs are multiples of resting activity (2 METs equal twice the resting energy expenditure). ex- moderate activity is 3-6 mets walking/playing table tennis

10. Goals: outcome vs. behavioral; long vs. short term Watch Mike Evan's 23 ½ hours:

Short-term goals are goals that you can accomplish in days or weeks. Long-term goals take longer to accomplish—sometimes months or even years. A behavioral goal is associated with something you do. An example of a specific short-term behavioral goal is to perform 30 minutes of brisk walking 6 days a week for the next 2 weeks. It is a behavioral goal because it refers to a behavior (something you do). An outcome goal is associated with a physical characteristic (e.g., lowering your body weight, lowering your blood pressure, building strength). Typically, it takes weeks or months to reach outcome goals. This is because outcome goals depend on many things other than your behavior. 23.5 hours: basically 30 min of activity a day helps with overall health

5. What is skill-related fitness? Know definitions of each

Skill related fitness: They are called skill-related because people who possess them find it easy to achieve high levels of performance in motor skills, such as those required in sports and in specific types of jobs. Skill-related fitness is sometimes called sports fitness or motor fitness. Agility: The ability to rapidly and accurately change the direction of the movement of the entire body in space. Skiing and wrestling are examples of activities that require exceptional agility. power: The ability to transfer energy into force at a fast rate. Kicking in martial arts and throwing the discus are activities that require considerable power. . Reaction time: The time elapsed between stimulation and the beginning of reaction to that stimulation. Reacting to a soccer ball and starting a sprint race require good reaction time. coordination: The ability to use the senses with the body parts to perform motor tasks smoothly and accurately. Juggling, hitting a tennis ball, and kicking a ball are examples of activities requiring good coordination. speed: The ability to perform a movement in a short period of time. Sprinters and wide receivers in football need good foot and leg speed. Balance: The maintenance of equilibrium while stationary or while moving. Performing tai chi movements and performing stunts on the balance beam are activities that require exceptional balance.

11. ACSM-intermittent vs. continuous aerobic activity

Some people may prefer to perform regular 30-minute bouts of exercise but others may prefer to accumulate it throughout the day. The ACSM indicates a pattern involving three 10-minute bouts provides similar benefits to one 30-minute session. intermittent : breaking it up continuous: all at once

8. Guidelines for safe and effective training

Start slowly: Helps to avoid excessive soreness Allow time to recover: Muscles need to rest to adapt. Expect plateaus: Plateaus are common in weight training. Improvements will be rapid initially but will level off. Often it is necessary to try different routines or use a form of "periodization (structured phases in a program) to move past a plateau.

11. Review Table 1 (p.208) static, ballistic, and PNF stretching

Static: threshold 2-3days wk target 2-7 Thresh Stretch to the point of feeling tightness or slight discomfort. Holding a static stretch for 10-30 seconds is recommended for most adults. targ Add passive assistance. Avoid overstretching or pain. Thresh: 2 rep hold 15 Target: 3-4 rep hold 15-60 Ballistic thresh (same for all) Target (same for all) ThreshStretch beyond normal length with gentle bounce or swing. Do not exceed 10% of static range of motion. targ (same as above) thresh: 1 set 30 sec . targ: 2-3 set 30 sec PNF: F (you know) Thresh: Use a 3- to 6-second contraction at 20%-75% maximum voluntary contraction followed by a 10- to 30-second assisted stretch. targ Perform 4-5 reps with 6-second contractions, each followed by a 10-30-second assisted stretch. Thirty seconds between reps. thresh 2 rep 30sec between rep targ: 3-4 rep rest 30 between

7. "How much is enough"? (FIT)

Stretching exercises should be done regularly to achieve optimal benefits For flexibility to be increased, you must stretch and hold muscles beyond normal length for an adequate amount of time(see the stretch reflex on the next slide) Performing warm-up exercises is not the same as doing a stretching workout for flexibility development The best time for stretching is when the muscles are warm F 2 - 3 days/week (preferably daily) I As far as possible without pain,do not exceed 10% of static ROM T Minimum 10 min (after 10-min warm-up15 to 30-60 seconds, 4 reps  (10 sec threshold for PNF

8. Stretching related to muscle soreness

Stretching is probably ineffective in preventing muscle soreness. The application of direct pressure on myofascial trigger points followed by stretching has been shown to help relieve pain. Stretching may contribute to treatment of musculoskeletal pain. Stretching is often one component of a larger treatment plan for addressing low back and neck pain, muscle strains, and joint stiffness post surgery or following immobilization. Remember that stretching can cause muscle soreness, so "easy does it."

6. CV fitness related to heredity

The benefits of cardiovascular fitness are independent of its beneficial effect on other risk factors. Physical activity has been shown to have beneficial effects on some other established heart disease risk factors, such as cholesterol, blood pressure, and body fat. It is important to note that the beneficial effects of cardiovascular fitness on risk for heart disease and early death are considered to be independent of these other effects. This means that active/fit people would still have lower health risks even if their cholesterol, blood pressure, and body fat levels were identical to a matched set of inactive/unfit people. This evidence contributed to the labeling of physical inactivity as a major, independent risk factor for heart disease. The risk associated with physical inactivity is as large as (or larger than) risks associated with any of the other established risk factors.

12. Karvonen Formula; Max HR

The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range. This ends up as a percentage of your MHR, which allows you to figure out how high or low your heart rate should be. For the next scenario take a 49-year-old woman with a resting heart rate (RHR) of 65. Remember, for women the MHR changes to 206 - (.88 x age): 206 - (.88 x 49) = 163163 - 65 (RHR) = 98 98 * 65% (low end of heart rate zone) OR 85% (high end) = 64 (65%) or 83 (85%) 64 + 65 (RHR) = 129 83 + 65 (RHR) = 148 The target heart rate zone for this person would be 129-148 beats per minute.

11. What is the activity/aging cycle?

The inability to function effectively as you grow older is associated with lack of fitness and inactive lifestyles. This loss of function is sometimes referred to as "acquired aging," as opposed to "time-dependent" aging. Because so many people experience limitations in daily activities and find it difficult to get assistance, it is especially important for older people to stay active and fit. In general, older adults are much less active than younger adults. Losses in muscle fitness are associated with loss of balance, greater risk of falling, and less ability to function independently. Regular physical activity can improve fitness and functioning among older adults and can compress illness into a shorter period of our life.

1. Health benefits of physical activity

There are three major ways in which regular physical activity and good fitness can contribute to optimal health and wellness. First, they can aid in disease/illness prevention. Second, physical activity and fitness can be significant contributors to disease/illness treatment. Even with the best disease prevention practices, some people will become ill. Regular exercise and good fitness have been shown to be effective in alleviating symptoms and aiding rehabilitation after illness for such hypokinetic conditions as diabetes, heart disease, and back pain. Finally, physical activity and fitness contribute to quality of life and wellness, the positive component of good health. In the process, they aid in meeting many other national health goals.

2. Threshold of training; Physical Activity Target zone; FITT formula; Physical Activity Pyramid

Threshold of training: is the minimum amount of activity (frequency, intensity, and time) necessary to produce benefits. Physical Activity Target zone begins at the threshold of training and stops at the point where the activity becomes counterproductive. where you heart rate should be FITT formula Frequency, intensity, time, type Physical Activity Pyramid: see picture

16. "A fit overweight person is at lower risk of chronic disease than a sedentary person who is at "normal" weight." What does this mean to you?

To me, this is because a fit overweight person has exercised their heart which makes the heart better at pumping more oxygen rich blood throughout the body. it also lowers risk for CV related diseases. Sedentary individuals do not have an exercised heart and therefore are more at risk for CV diseases... many ways you could go with this question

9. Table 6: How to prevent injury

Warm up 10 minutes before the workout and stay warm. • Do not hold your breath while lifting. This may cause blackout or hernia. Avoid hyperventilation before lifting a weight. • Avoid dangerous or high-risk exercises. • Progress slowly. • Use good shoes with good traction. • Avoid arching the back. Keep the pelvis in normal alignment. • Keep the weight close to the body. • Do not lift from a stoop (bent over with back rounded). • When lifting from the floor, do not let the hips come up before the upper body. • For bent-over rowing, lay your head on a table and bend the knees, or use one-arm rowing and support the trunk with your free hand. • Stay in a squat as short a time as possible and do not do a full squat. • Be sure collars on free weights are tight. • Use a moderately slow, continuous, controlled movement and hold the final position a few seconds. • Overload but don't overwhelm! A program that is too intense can cause injuries. • Do not allow the weights to drop or bang. • Do not train without medical supervision if you have a hernia, high blood pressure, a fever, an infection, recent surgery, heart disease, or back problems. • Use chalk or a towel to keep your hands dry when handling weights.

6. Table 2: Free weights vs. Machine weights

free weights : Movements require balance and coordination; more muscles are used for stabilization. Movements can be developed to be truer to real life. There is more possibility for injury because weights can fall or drop on toes. Spotters are needed for safety with some lifts. Machine: Other body parts are stabilized during lift, allowing isolation, but muscle imbalances can develop. Movements are determined by the paths allowed on the machine. They are safer because weights cannot fall on participants. no spotters are required

5. Health vs. fitness vs. performance benefits

good cardiovascular fitness is associated with a reduced risk for heart disease as well as a number of other chronic, hypokinetic conditions. Some people think they cannot be fit if they are overweight or overfat. It is now known that appropriate physical activity can build cardiovascular fitness in all types of people, including those with excess body fat. In fact, numerous studies have demonstrated that a fit, overweight person is at lower risk of chronic disease than an unfit person who is normal weight. Cardiovascular fitness in the high-performance zone enhances the ability to perform in certain athletic events and in occupations that require high performance levels (e.g., firefighters).

6. Exercising safely in different environments: heat, cold, altitude and pollution

hypothermia and frostbite. Early signs of hypothermia include shivering and cold extremities caused by blood shunted to the body core to conserve heat. As the core temperature continues to drop, heart rate, respiration, and reflexes are depressed. • Limit or cancel activity if the windchill factor reaches the danger zone (see Figure 4). • Dress properly. Wear light clothing in several layers rather than one heavy garment. The layer of clothing closest to the body should transfer (wick) moisture away from the skin to a second, more absorbent layer. Hypothermia Excessively low body temperature (less than 958F), characterized by uncontrollable shivering, loss of coordination, and mental confusion. Keep from getting wet in cold weather. If you get wet because of unavoidable circumstances, seek a warm place to dry off. High altitude may limit performance and require adaptation of normal physical activity. The ability to do vigorous physical tasks is diminished as altitude increases. Breathing rate and heart rates are more elevated at high altitude. With proper acclimation (gradual exposure), the body adjusts to the lower oxygen pressure found at high altitude, and performance improves. Ozone, a pollutant produced primarily by the sun's reaction to car exhaust, can cause symptoms, including headache, coughing, and eye irritation. Similar symptoms result from exposure to carbon monoxide, a tasteless and odorless gas, caused by combustion of oil, gasoline, and/or cigarette smoke. Most news media in metropolitan areas now provide updates on ozone and carbon monoxide levels in their weather reports. When levels of these pollutants reach moderate levels, some people may need to modify their exercise. When levels are high, some may need to postpone exercise.