nep 1340 online intro to exercise and fitness midterm

active

10,000 steps is considered

sedentary

<5,000 steps is considered

• F: 3-7 days • I: 55-65% of MHR • T: 15-60 seconds rest between reps

Define the F.I.T. formula for aerobic fitness

specific adaptation to imposed demands

Define the SAID principle

• 1.5 mile run • 1 mile walk • step test • 12 minute swim

Describe the different submaximal tests used to assess max VO2

1.) superior vena cava (vein) 2.) right atrium 3.) tricuspid valve 4.) right ventricle 5.) pulmonary artery 6.) lungs (picks up 02, drops off C02) 7.) Pulmonary vein 8.) Left atrium 9.) Bicuspid valve 10.) Left ventricle 11.) aorta (to all body parts)

Describe the pathway blood takes through the heart and body

•F= at least 1 day per week/ muscle group •I= If you're going for strength/ muscle size: more weight, less reps oIf you're going for endurance and tone: less weight, more reps •T= 20-50 minutes per muscle group

Explain the F.I.T. formulas for muscular endurance, muscular strength, and general muscular fitness

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FICK equation for VO2 Max

Frequency, Intensity, Fitness

FIT stands for

Overload

Principle: To achieve training improvement, body systems must work beyond normal capacity or levels. When the body is stressed, it responds by adapting so that it's capacity increases. The physiological changes that occur are referred to as a training effect. Without this principle one is only maintaining fitness level, NOT improving.

rest and recovery

Principle: each muscle requires adequate time to rest and recover between workouts

individuality

Principle: indicates that overload provides unique benefits to each individual based on the unique characteristics of that person

diminishing returns

Principle: repetition of a work out routine results in a plateau

reversibility

Principle: there is evidence that you can maintain health benefits with less physical activity than it took to achieve them. Still, if you do not adhere to regular physical activity, any benefits attained will gradually erode.

progression

Principle: to effectively increase fitness you must apply an optimal overload level within a certain period

fixed resistance

Type of exercise in which a CONSTANT resistance is moved through a joint's FULL range of motion (free weights)

70%

What % of strength gains come from the first set of training?

1. cardiorespiratory (aerobic) endurance 2. muscular strength 3. muscular endurance 4. muscular flexibility 5. body composition

What are the 5 components of health related fitness

idk brah

What are the 5 different ways to assess CE?

1. agility 2. balance 3. coordination 4. reaction time 5. speed 6 power

What are the 6 components of skill related fitness

emotional, intellectual, physical, spiritual, social, environmental, and occupational

What are the 7 dimensions of wellness

Moderate-intensity aerobic physical activity for a minimum of 30 minutes, five days a week.

What are the Aerobic guidelines for activity for americans

• 1. Lower risk of cardiovascular diseases • 2. improved body composition and metabolism • 3. improved bone density and prevent muscle tissue loss • 4. Increased aerobic endurance and power • 5. Increase maximum blood flow • 6. Increase oxygen delivery and CO2 removal • 7. Psychological benefits • 8. Better cognitive function • 9. Lower risk of death, stroke, diabetes, cancer

What are the benefits of participation in an activity program

heat cramps, heat exhaustian, and heat stroke

What are the different stages of heat illness?

2x/week

What are the muscular endurance guidelines of activity for americans

Assess your fitness level Design your fitness program Assemble your equipment Get started Monitor your progress

What are the stages of a work out

1. Identify there is a problem 2. stop the negative behavior 3. develop a positive behavior 4. strengthen a positive behavior 5. maintain a positive behavior 6. prevent a relapse of negative behavior

What are the stages of change

There is NO such thing as "toning". Your muscle is either growing and/or getting stronger or getting smaller and weaker.

What is the misconception behind muscle tone?

women will not develop hypertrophy with strength training

What's a common misconception about women and muscular strength?

osteopenia

a condition in which bone mineral density is decreased but not to the point that a diagnosis of osteoporosis can be made

moderate activity

able to have a conversation: 3.5-7 kcal/min, up to 4.5 mph, 100 steps/min

hyperplasia

an abnormal increase in the number of cells in an organ or tissue with consequent enlargement

sprains

an acute injury involving a ligament, comes in grade I, II, and III

physical activity

any bodily movement produced by skeletal muscles, which requires expenditure of energy (kcals) and produces progressive health benefits

ligaments

attach bone to bone

A-V oxygen difference

between the oxygen content of arterial blood and the oxygen content of the venous blood

done

check out the activity pyramid

vigorous activity

conversation is difficult and broken, more than 7 kcal, more than 4.5 mph (cant really walk this)

process

deals w lifestyles and behaviors ex. activity

sedentary death syndrome

deaths attributed to lack of regular physical activity; the epidemic of physical inactivity in the US

Aerobic activity

describes exercise that doesnt require oxygen to produce the necessary energy (ATP) to carry out the activity

anaerobic activity

describes exercise that requires oxygen to produce the necessary energy ATP to carry out the activity

emotional wellness

dimension of wellness that involves accepting feelings, motivation not defeated by setbacks

environmental wellness

dimension of wellness that involves awareness

physical wellness

dimension of wellness that involves good lifestyle habits

intellectual wellness

dimension of wellness that involves learning independently and being self efficient

social wellness

dimension of wellness that involves maintaining intimacy and relationships

spiritual wellness

dimension of wellness that involves self, values, morals, belief in yourself

occupational wellness

dimension of wellness that involves the balance of work and leisure

hypokinetic diseases

diseases associated with too little activity such as cardiovascular, diabetes, and osteoarthristis

absolute VO2

does not take into account body weight

product

fitness, wellness, and health

using a pedometr, tracking time engaged, record keeping, keeping track of daily food intake

how can you monitor your activity

weight lifted divided by body weight

how to calculate relative strength

HRR = ((220-age)-RHR) x%) _ RHR= (HRR x %) + RHR

how to calculate target HR using the HRR method

Calculate the HR: 207- (0.7 x AGE) then take MAX HR x .55 and MAX HR x .90 to get your low and high target range

how to calculate target HR using the max HR method

neutral stimulation, type of muscle fiber, overload, specificity of training

identify factors that affect strength

tendons

inelastic and very strong, attach muscles to bones

heat stroke

last stage of heat illness, lack of sweating, high body temp, difficult breathing, rapid pulse, immediate attention and submerge into cold water is necessary

atophy

loss of muscle bulk

PAR-Q

minimal standard for entry into an exercise program-- 7 questions that if yes is responded to any it is required that the participant gets medical clearance prior to participation

strain

negative consequences that occur when an individual's capacity of resources to cope are exceeded

sarcopenia

progressive loss of muscle mass, starting in the late 30s due to age that can be slowed only by resistance training

relative VO2

relative to body weight

hypertrophy

repeated exhaustive stimulation increases muscle mass, big muscles

grade I

sprain where there is mild pain and swelling with little to no tear of the ligament

grade II

sprain where there is moderate pain and swelling, minimal instability of the joint, minimal to moderate tearing of the ligament, decreased ROM

grade III

sprain where there is severe pain and swelling, substantial joint instability, total tear of the ligament, substantial decrease in ROM

heat exhaustion

stage 2 of heat illness, paleness, dizziness, weakness, nausea, sweaty, cold clammy skin, need to get into shade elevate feet and seek medical attention

heat cramps

stage one of heat illness, muscle cramps due to dehydration need to drink water

isokinetic

strength training method in which the speed of the muscle contraction is kept constant because the equipment provides an accommodating resistance to match the users force through the ROM

isometric

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

dynamic

strength training method referring to a muscle contraction with movement

cardiac output

stroke volume x heart rate

muscular strength

the ability of a muscle to exert maximum force against resistance

stroke volume

the amount of blood pumped by the ventricle during one cardiac contraction

osteoporosis

the progressive degeneration of the structure, density and strength of the bone

principles of specificity

the training program must be specific to obtain the desired effects commonly referred to as the SAID principle-specific adaption to imposed demand

variable resistance

training using resistance machines; they provide differing amounts of resistance through the range of motion

Concentric contractions

type of contraction where Muscle shortens while producing tension

isometric contractions

type of contraction where Muscles can't shorten because the load is too great. Can be voluntary.

eccentric contractions

type of contraction where the lengthening of a muscle under load

skill related fitness

type of fitness that helps you perform well in sports and activities that require certain skills

health related fitness

type of fitness that is important for your overall health

periodization

variation in training program over the course of months to improve performance

1.higher maximal oxygen uptake 2. increase in oxygen capacity of the blood 3. decrease in heart rate at rest and in increase in cardiac muscle strength 4. lower heart hate at given workloads 5. An increase in the number and size of the mitochondria 6. Increase in the number of functional capillaries for the exchange of oxygen (O2). 7. Ability to have a faster recovery time 8. Lower blood pressure and blood lipids 9. Increase in fat-burning enzymes

what are the benefits of cardiorespiratory endurance

Rest Ice Compression and Elevation

what are the parts of the RICE plan

the body will adapt to the specific challenges imposed upon it, as long as the program progressively overloads the system being trained

what does that mean?

the belief that body fat can be lost from a particular area or spot on the body by focusing on a specific exercise. like only doing sit ups

what is the misconception behind spot reduction?

220-age= ____bpm

whats the equation to calculate max heart rate

neural adaptations

where do the majority of strength gains come from in the first six weeks of training