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
??
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