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