Lifetime Wellness- Chapter 2/ 3/ 4/ 5/ 6

*Blood pressure

pressure exerted by blood on walls of blood vessels

Use calipers to measure

skin fold thickness

Cartilage

strong, smooth tissue that cushions the ends of the bones -Provides cushioning and prevents bones from rubbing on eachother -Many different types: meniscus, labrum (hip/shoulder)

Muscles and tendons

that cross over the joint

Body mass index:

used to assess risk of weight-related disease, death, and disability and is based on your height and weight

Monitor body size

with mirror and fit of clothes

*3rd Primary Level of Physical Activity

*Exercise: Physical activity that is planned or structured, done to improve or maintain fitness.

Static Stretching*

*Involves moving slowly into a stretch and holding it -Simplest and safest method especially for people who are beginners and allows muscles to recover

Heart

Consists of 4 chambers that pump blood through the pulmonary system and systemic circuits of body -*2 types of chambers: ventricles (pumping chambers that pump blood during the systolic aka contraction phase of the heart cycle) and atria (filling chambers that fill with blood during the diastolic aka relaxation phase of the heart cycle) -Pulmonary system: blood circulates from the heart to the lungs and back -Systematic circuit: blood circulates from the heart to the rest of the body and back.

*2nd Health Related Components of Fitness

*Muscular strength: ability of your muscles to exert force.

*1st Principle of Fitness

*Overload Principle: states that in order to see improvements, the amount of training must exceed what your body is accustomed to.

*3rd Principle of Fitness

*Principle of Specificity: improvement in a body system (cardiorespiratory) will occur only if that specific system is targeted in training.

Static

*Pro: Safe, simple to use, effective at increasing static flexibility Con: Too much can reduce muscle power immediately after stretching, can be time-consuming

*6th Skill-Related Components of Physical Fitness

*Reaction time: time between stimulus and your physical reaction to the stimulus ** Everyone can benefit from improving, not just athletes!

*What Does it Take to Exercise Safely?

*Warm-Up: purpose is to increase muscle elasticity and prepare body to withstand more vigorous exercise -Divided into 2 phases: general warm-up (5-10 minutes of light activity) followed by a specific warm-up (3-5 minutes of dynamic range of motion movements). -If adding light stretching, do at the END of the warm-up *Cool-Down *-Exercise to rest transition lasting 5 to 15 minutes to stretch muscles you just exercises, bring heart rate, breathing, and body temp. closer to resting levels. -Take time to learn an activity/ exercise proper skill/technique to enhance enjoyment and avoid injury -Consume adequate energy and water. -Select appropriate footwear and clothing.

Lean Body Mass

- Body-mass that is fat-free -*Includes: muscle, skin, bone, organs, and body fluids

Joint range of motion is determined by

- Joint structure: cartilage and ligament

Resistance training decreases

- Percentage of body fat -Time required for muscle contraction -Arterial stiffness -Blood pressure (if high) -Joint and low-back pain -LDL cholestorol

How Can I Design My Own Resistance-Training Program?

- Set appropriate muscular fitness goals - Use SMART Goal Guidelines -Are your goals appearance based on function based? -Include ways to measure progress -Be wary of unrealistic expectations -Include specific goals for function increases -Explore your equipment options -Explore different types of resistance training programs -- Traditional weight training: uses sets and repetitions -- Circuit Weight Training --Plyometrics and Sports Training: used by athletes than by casual exercisers, power lifting, plyometrics, speed/agility drills --Whole-Body Exercise Programs: Crossfit, P90X, boot camp, functional training -Apply the FITT formula: frequency, intensity, time, and type

How Can I Assess My Muscular Strength and Endurance?

-1 RM Tests -Grip strength test -20 RM (Repetition Maximum) Test -*Calisthentic or Body Weight Tests

Three Metabolic Systems Deliver Essential Energy

-ATP (adenosine triphosphate): A cellular form of energy that must be constantly regenerated from energy stored in your body and from the foods you eat.

Grip Strength Test

-Also a common muscular strength measurement -Uses a grip strength dynamometer (equipment)

20 RM Tests

-Can use any weight-training exercise -Useful for setting endurance goals -Use Lab 4.2 to get started

How Does my Cardiorespiratory System Work?

-Cardiorespiratory fitness -Respiratory system -Cardiovascular system

*Calisthenic or Body Weight Tests

-Conditioning exercises using body weight -Sit-ups, curl ups, push ups, and similar activities -Use Lab 4.2 to get started

Determining Your Own Heart Rate

-Count beats for ten seconds and multiply by six (normal adult= 60-100 bpm) -Carotid pulse and radial pulse

What Are Other Benefits of Improving my Cardiorespiratory Fitness?

-Decreases risk of disease, including those risks related to metabolic syndrome (obesity-related risk factors) -Helps control body weight and composition -Improves self-esteem, mood, and sense of well-being. - Improves immune function -Improves long-term quality of life

Flexibility tools

-Foam roller of massage stick -Yoga tools -Stretching strap -Whole body vibration

Proprioceptive Nueormuscular Faciliations (PNF)

Contracts targeted muscle groups to encourage relaxation

Static (passive) flexibility

A joint's range of motion limits with an external force applied

Dynamic (active) flexibility

A joint's range of motion limits with muscular contraction applied aka during movement --You display dynamic flexibility of muscles during a dynamic warm-up (w/MOVEMENT)

*Cardiorespiratory Fitness

Ability of the cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups to sustain dynamic activity.

Genetics

Accounts for differences in body structure and tissue elasticity

Visceral fat

Adipose tissue that surrounds organs within the abdomen.

What Individual Factors Should I Consider When Designing a Fitness Program?

Age, Weight. Current Fitness Level, Disabilities or Temporary Physical Limitations, Special Health Concerns, Pregnancy -*Gender has the least impact on designing a program.

1st Factor of Designing a Fitness Program

Age- Older adults may require extra precautions.

1st Skill-Related Components of Physical Fitness

Agility: ability to rapidly change position with speed and accuracy.

Three Basic Muscle Types: Voluntary Skeletal Muscle

Allows movement and generates body heat -*Tendons (connective tissue): found at ends of muscles and connect muscles to bone -*Muscle fibers (individual muscle cells)

Gender

Although females are often assumed to be more flexible than males, this may be true only for specific joints.

2nd Skill-Related Components of Physical Fitness

Balance: maintenance of equilibrium.

5th Health Related Components of Fitness

Body composition: the relative amounts of fat and lean tissue in your body -lean tissue: composed of muscle, bone, organs, and fluids.

Fat Mass

Body mass that is fat tissue (adipose tissue)

*Cardiovascular system

Body system responsible for the delivery of oxygen and nutrients to body tissues and the delivery of carbon dioxide and other wastes back to the heart and lungs -Consists of the heart and 2 major types of blood vessels (veins and arteries)

*Respiratory System

Body system responsible for the exchange of gases between the body and the air.

1st of Health-Related Components of Fitness

Cardiorespiratory endurance: ability of your cardiovascular and respiratory systems to provide oxygen to working muscles.

Health status

Certain medical conditions may affect joint health and range of motion (for better or for worse) --Diseases that affect your collagen and connective tissues can produce overly mobile or inflexible joints

Resistance training (weight training)

Controlled and progressive stressing of the body's musculoskeletal system using resistance (weights, resistance bands, body weight) exercises to build and maintain muscular fitness -Modes of resistance training: free weights, weight machines. resistance bands, body weight, medicine balls, kettlebells, etc.

3rd Skill-Related Components of Physical Fitness

Coordination: ability to perform motor skills smoothly and accurately

3rd Factor of Designing a Fitness Program

Current Fitness Level-Select Appropriate Activities for Your Personal Starting Point.

4th Factor of Designing a Fitness Program

Disabilities of Temporary Physical Limitations- fitness can be incorporated into daily life via adaptive courses, equipment, instruction, or facilities.

Female Fat

Essential = 12% Nonessential = 15%

Male Fat

Essential= 3% Nonessential= 12%

Vigorous Physical Activities

Examples: Jogging, running, circuit training, backpacking, aerobic classes, competitive sports, swimming laps, heavy yard work or housework, hard physical labor/construction, bicycling over 10 mph up steep terrain. Benefits: Increased overall physical fitness, decreased risk of disease, further improvements in overall strength and endurance.

Light/ Lifestyle Physical Activities

Examples: Light yard work and housework, leisurely walking, self-care and bathing, light stretching, light occupational activity Benefits: A moderate increase in health and wellness in those who are completely sedentary, reduced risk of some chronic diseases.

Moderate Physical Activities

Examples: Walking, 3-4.5 mph on a level surface, weight training, hiking, climbing stairs, bicycling 5-9mph on a level surface, dancing, softball, recreational swimming, yoga, pilates, moderate yard work, and housework. Benefits: Increased cardiorespiratory endurance, lower body fat levels, improved blood cholesterol and pressure, better blood glucose management, decreased risk of disease, increased overall physical fitness.

Ballistic

Pro: Can be beneficial for ballistic sports, increase dynamic flexibiliy Con: Not as effective at increasing overall flexibility, performing ballistic moves quickly can be unsafe.

PNF

Pro: Effective at increasing static flexibility levels. Con: Need a partner or equipment to perform, complicated method

Dynamic

Pro: Increasing dynamic flexibility, functiional movements, enhances performance. Con: Takes time to learn correct movement patterns

Nervous system

Receptors in muscles to prevent overstitching and avoid injury

BMI limitation

Scores do not differentiate between fat and lean body mass

5th Factor of Designing a Fitness Program

Special Health Concerns- exercise should take place under medical supervision for certain medical conditions. Seek the advice of a qualified medical professional.

5th Skill-Related Components of Physical Fitness

Speed: ability to perform movement in a short period of time.

Muscular strength

The ability of a muscle or group of muscles to contract with maximal force Ex. Bench press 1 rep max

*Muscular endurance

The ability of a muscle to contract repeatedly over an extended period of time Ex. Bench press for 15 reps

*Flexibility

The ability of joints to move through a full range of motion

Muscular Fitness

The ability of the musculoskeletal system to perform daily and recreational activities without undue fatigue and injury.

Joint

The articulation or point of contact between two or more bones (elbow, knee, hip, thumb, etc)

*Body composition

The relative amounts of lean tissue and fat tissue in the body

2nd Factor of Designing a Fitness Program

Weight- Overweight or Underweight people have a higher risk of certain kinds of injuries.

What Precautions Should I Take to Avoid Resistance-Training Injuries?

-Follow basic weight training guidelines --Start conservatively and follow the "10 percent rule" for gradual progression -Warm up and cool down properly --Include both general and specific warm-ups (ex. Jogging) --Include light stretching -Know how to train with weights safely --Use a spotter --Move slowly and with control -Get advice from a qualified exercise professional --Look for certified, experienced trainers -Follow individualized guidelines if you have physical limitations --These will vary for different individuals and needs. --Get medical clearance --Locate reputable resources for information

Individual Factors

-Genetics -Gender -Age -Body type -Activity level -Health status

How Does My Cardiorespiratory System Work?

-Heart -Blood vessels -Blood pressure

Benefits of stretching and flexibility

-Improved mobility, posture, and balance -Healthy joints and pain management -Possible reduction of low-back pain -Muscle relaxation and stress relief

Reduce your risk of lower-back pain

-Lose wight -Strengthen and stretch key muscles -Maintan good posture and proper body mechanics -Properly treat lower-back pain

Resistance training increases

-Muscle mass -Muscular strength and/or muscular endurance -Bone mineral density -Basal metabolic rate -Intramuscular fuel stores (ATP, PC, glycogen) -Tendon, ligament, and joint strength -Coordination of motor units -Insulin sensitivity

The Primary Causes of Back Pain

-Muscular weakness, inflexibility, and imbalance: weak abdominals/core, tight hamstrings, tight and weak hip flexors -Improper posture and body mechanics: prolonged sitting -Acute trauma: car accidents, injuries, etc. -Risky occupations and sports: collision/contact sports, cycling, running -Medical issues: obesity/weight gain, pregnancy, smokers

Cardiorespiratory training decreases

-Resting heartrate -Fatigue in respiratory muscles -Lactic acid/lactate produced in sub maximal exercise -Plaque buildup in the arteries -Glucose use for energy in exercise -Inflammation -Percentage of body fat (with calorie restriction) -Blood pressure -Abnormal heart beats -LDL cholestorol Artery stiffness -Blood triglycerides

How Can I Create My Own Cardiorespiratory Program?

-Set appropriate cardiorespiratory fitness goals. --SMART goals are specific, measurable, realistic, time-oriented. -Learn about cardiorespiratory training options - Classes: Zumba, Spin, etc. -Indoor or outdoor workouts -Differing workout formats --Continuous training: constant intensity --Interval training: varying intensity --Circuit training: varying activities/ exercises in a station format (for a time or for reps)

How Can I Avoid Stretching Related Injuries?

-Stretch only warm muscles -Perform stretches safely -Know which exercises can cause injury -Be cautious is you are hyperflexible or inflexible.

How Can I Assess my Cardiorespiratory Fitness?

-Tests for Assessing Cardiorespiratory Fitness -Queen's College Step Test -*1 mile Walk Test( will be completed on own in lab 3.2) -*Walk as fast as you can for 1 mile and record time and heart rate at the end of mile (4 laps of outdoor track, 8 laps of convocation center concourse, 1 mile on treadmill) -* Use results to calculate your estimated VO2 max and assess your fitness level by your age/sex -*Faster time and lower HR= high level of CRF -*World record for walking mile= Tom Bosworth (Britain) 5 min 31.08 -1.5 mile Run Test

1 RM Tests

-The most common strength measurement tool -Must get medical clearance to lift weights -Must have spotters nearby to watch and assist -Use Lab 4.1 to get started

How Can I Get Started Improving My Fitness Behaviors?

-Understand your motivations for beginning a fitness program --*Best question to ask yourself: what motivates me? -Anticipate and overcome obstacles to exercise -Make time for exercise -Select fun and convenient activities --Fitness classes, outdoor activities (hiking, walking, etc), sports and recreational activities.

Measure your body circumferences

-Use waist and hip measurements to determine your waist to hip ratio (WHR) -Waist to hip ratio (WHR): calculated by dividing your waist circumference by your hip circumferences -Females >.94 and males >.82= high-risk category

Cardiorespiratory training increases

-VO2 max -Maximal cardiac output -Maximal stroke volume -Heart contraction strength -Left ventricle volume -Blood volume -Red blood cell mass/ hemoglobin -Mitochondria's volume -Capillary density -Fat use for energy in exercise -Muscle endurance -Muscle glycogen stores -Muscle and brain blood flow -HDL cholesterol

2 Types of Body Fat

1. *Essential fat: body fat that is essential for normal physiological functioning 2. Storage fat: body fat that is not essential but does provide energy, installation, and padding.

Skill-Related Components of Physical Fitness

1. Agility 2. Balance 3. Coordination 4. Power 5. Speed 6. Reaction time

What are the 5 Health Related Components of Fitness?

1. Cardiorespiratory endurance 2.*Muscular strength 3. Muscular endurance 4. Flexibility 5. Body Composition

*Regular resistance training improves overall health and protects body from injury. How?

1. Increases strength 2. Increases muscular endurance 3. Improves body composition, weight management, and body image 4. Reduces cardiovascular disease risk 5. Strengthens bones and protects your body from injuries 6. Helps maintain physical function with aging 7. Enhances performance in sports and activities

Three Primary Types of Muscle Contraction

1. Isotonic 2. Isometric 3. Isokinetic

How Can I Assess my Cardiorespiratory Fitness?

1. Monitor your resting heart by taking your pulse. -Reflects general fitness level -Resting HR decreases with inc. levels of CRF 2. Understand maximal oxygen consumption (VO2 max) - *VO2 max: measure of the body's ability to use oxygen during activity. -Most accurate measurements are done in a lab setting. 3. Test your sub maximal heart rate responses. -Submaximal levels are compared to norms or predictions -Generally safer and easier to conduct than maximal tests and may be done in the field or in a lab.

What are the Three Primary Levels of Physical Activity?

1. Physical Fitness 2. Physical Activity 3. Exercise

*Types of Muscle Fibers

1. Slow-twitch (Type I): Oxygen dependent; contract slowly and fatigue slowly 2. Fast-twitch (Type II): Not oxygen dependent; contract faster and fatigue quickly

Three Basic Muscle Types

1. Voluntary Skeletal Muscle 2. Involuntary Cardiac Muscle 3. Involuntary Smooth Muscle

Decrease rest between sets for endurance and increase for strength; rest a particular muscle group 48 hours between workout sessions.

2-3 days/week= total body workouts, 4-5 days/week= split routine to train each major muscle group twice per week Muscular strength, mass, and to some extent, muscular endurance.

Resistance training decreases

: % body fat and incidence of joint and low back pain

Blood Vessels

: transport blood through the body via arteries *(carry blood away from the heart) and veins (carry blood back toward the heart)

Stretching

Exercises designed to improve or maintain flexibility

2. Involuntary Cardiac Muscle

Exists only in the heart; helps pump blood

4rd Health Related Components of Fitness

Flexibility: ability to move your joints in a full range of motion.

How Much Exercise Is Enough?

For adults, most governmental agencies and credible professional or private organizations recommend at least 150 minutes of moderate intense activity or 75 minutes of vigorous intensity activity per week (an equivalent combination). Physical Activity Pyramid - A visual summary of minimal activity and exercise.

-FITT-ACSM's Training Guidelines for Cardiorespiratory Fitness

Frequency: Moderate: 3 Vigorous: 3 Intensity: Moderate: 64-75% of HRmax Vigorous: 76-95% of HRmax Time: Moderate: 30-60min (150 min/week) Vigorous: 20-60min (75min/week) Type (exercises): Rhythmic, aerobic, large muscle group activity

ACSM Flexibility Training Guidelines for Healthy Adults

Frequency: 2-3 days/week minimum; daily is most effective Intensity: Stretch to the point of feeling tightness or slight discomfort Time: 10 to 30 seconds per static stretch repetition; 2 to 4 repetitions of each stretching exercise; aim for 60 seconds total time per exercise Type: Static, dynamic, or PNF stretching of all major muscle groups

FITT Formula

Guideline to help plan personal exercise program Frequency: Number of times per week Intensity: How "hard" to exercise Time: Amount of time per exercise session Type: The Kind of Exercise performed -Determined by preferences, ability level, environment/accessibility, equipment, goals

Three Metabolic Systems Deliver Essential Energy: Step 1

Immediate energy system: Quick access to energy for "explosive" activities. Example: basketball jump shot

*Activity level

Inactivity can result in low flexibility levels (muscle and connective tissue shorten w/disuse)

How Can I Create My Own Cardiorespiratory Program?

Include Warm-Up and Cool-Down Phases --*Your CRF program sessions should consist of three key components. *1. Warm-Up Phase *2. Cardiorespiratory endurance conditioning set *3. Cool-down phase

Ballistic stretching

Involves bouncy, jerky movements, and high momentuym - Can be beneficial to athletes in specific ballistic sports

Dynamic stretching

Involves stretching through movement Mimics the motions of activities, but more slowly.

The Physical Activity Pyramid

Limit Sedentary Activities: Occassional: Watching TV, surfing the internet, etc. Work on Your Muscle Fitness and Flexibility: At least 2 days/week: Include all major muscle groups and joints. Exercise Your Heart and Lungs with Aerobic and/or Sports Activities: At least 3 days/week: Accumulate 150 minutes of moderate activity or 75 minutes of vigorous activity per week in 10 minute or longer sessions. Be Physically Active: Everyday: As much light/lifestyle activity as possible.

3. Involuntary Smooth Muscle

Lines internal organs and moves food through the stomach and intestines

Bursa

Liquid fluid in the joint

Types of Muscle Contraction: 1. Isotonic

Muscle contraction w constant tension -*Most common type of muscle contraction -*Body part moves thru its range of motion during the muscle contraction -Concentric: Muscle shortens -Eccentric: Muscle lengths

Types of Muscle Contraction: 2. Isometric

Muscle contraction w/ constant length.

Types of Muscle Contraction: 3. Isokinetic

Muscle contraction w/ constant speed.

3rd Health Related Components of Fitness

Muscular endurance: ability of your muscles to contract repeatedly over time.

What are the Principles of Fitness

Principles of fitness explain how the body responds or adapts to exercise training. 1. Overload Principle 2. Principle of Progression 3. Principle of Specificity

Three Metabolic Systems Deliver Essential Energy: Step 2

Nonoxidative *(anaerobic) energy system: Breaks down glucose without oxygen quickly for activity needs in the first three minutes of exercise.

Three Metabolic Systems Deliver Essential Energy: Step 3

Oxidative *(aerobic) energy system: Utilizes oxygen to break down fat, glucose, and protein for continuous activities sustained for 20 or more minutes Example: jogging, cycling for 20+ min.

Percent Body Fat

Percentage of total weight that is fat tissue

2nd Primary Level of Physical Activity

Physical Activity: Any bodily movement produced by skeletal muscles resulting in expenditure energy. Typically grouped into 3 categories: light, moderate, vigorous.

1st Primary Level of Physical Activity

Physical Fitness: A set of attributes that relate to one's ability to perform moderate to vigorous levels of physical activity without undue fatigue.

Age

Physical changes related to aging at some point start to affect the body's ability to move

4th Skill-Related Components of Physical Fitness

Power: ability to quickly produce force.

6th Factor of Designing a Fitness Program

Pregnancy- Don't start an intense exercise or weight-loss program but aim to keep moving throughout your pregnancy.

5th Principle of Fitness

Principle of Individuality: training results will vary from person to person due to genetic and individual differences.

2nd Principle of Fitness

Principle of Progression: to effectively and safely increase fitness, you need to apply an optimal overload level within a certain time period. -Follow the "10 percent rule": Increase your program frequency, intensity, or duration by no more than 10 percent per week.

6th Principle of Fitness

Principle of Rest and Recovery: body needs time to recover between training sessions. -schedule 1-3 days rest days per week for cardiorespiratory fitness training and every other day for weight training -may also alternate between hard workout days and easier workout days. -overtraining can result in fatigue and soreness.

4th Principle of Fitness

Principle of Reversibility: states that fitness gains are reversible AKA "Use it or lose it."

Body type

Typically affects flexibility only at extremes (excessive amounts of muscle or fat)

Estimating BMI

Underweight: <18.5 Normal: 18.5- 24.9 Overweight: 25-29.9 *Obese > 30

New ways to incorporate stretching

Yoga: Combines mental focus and physical effort Tai chi: Uses slow and smooth movements Pilates: Uses exercises and equipment to stretch and strengthen muscles Dance: Improves flexibility and overall fitness

Beginner exercisers may experience weight gain without

an increase in body fat due to an increase in muscle tissue.

Resistance training increases

bone mineral density and basal metabolic rate (metabolism)

Ligaments

fibrous tissue that connects bone to bone.

Ballistic stretching may be appropriate

for some individuals in certain sports and recreational activities