Chapter 10 Fitness
What are the benefits of Yoga and Tai Chi ?
1.Mindfulness - sense of well-being 2.Stress management 3.Flexibility 4.Posture 5.Agility, Balance, Coordination 6.Muscular strength & endurance-depending on type. 7.Health issues - MS, Parkinsons, stroke, ageing, bladder issues
Cardiorespiratory Fitness Time
20-60 minutes: continuously or accumulate 2-3x10 min Vigorous: 20-60 Moderate: 30-60 More for wt mgmt and those who spend large amts of time in sedentary behaviors.
ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week and vigorous activities be performed for at least ________minutes at a time.
30, 20
Recommendation for repetitions to train for general health/fitness goals.
8 - 12
For muscular fitness, _____ exercises are recommended that train the major muscle groups.
8-10
ACSM recommends aerobic activity beyond __________.
ADL (overload principle)
physical activity
All body movements produced by skeletal muscles resulting in substantial increases in energy expenditure. Intensity(high level or degree), duration, and amount of muscles used determines energy expenditure and degree of health benefits obtained.
The maximum heart rate for a 25 year old is _____ beats per minute. A.185 B.220 C.200 D.195
D.195
(T/F)The very first thing you should do when beginning your exercise session (your workout) is stretch.
False ( warm-up)
How may reps, sets for general health and fitness?
General Health/Fitness: 8-12 reps, 1-4 sets
Exercise
Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness. Not all PA is exercise.
Overload Principle
Progressive; applies to all components of physical fitness. performing more exercise than you normally do
Which does Type recommended for adult fitness programming for general health and fitness static or ballistic?
Static stretching
Flexibility Type
Static stretching: a preferred method for adult fitness programs. Stretching of major muscle groups when the body is already warm.
how to Assessing intensity for cardiorespiratory fitness
Target heart rate Rate of Perceived Exertion (RPE) Talk Test
Ballistic stretching:
a technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked
Julius just turned 20 years old. Based on our notes, what should be his maximum heart rate? a.150 b.120 c.170 d.200
d.200
Going for a brisk 30 minute walk is physical activity or exercise ?
exercise
Intensity
how hard your workout must be. As part of the FITT prescription, refers to how hard or how much effort is needed when a person exercises to improve a parameter of physical fitness.
Walking or standing on your feet all day at work is physical activity or exercise?
physical activity
static stretching
stretching techniques that slowly and gradually lengthen a muscle or group of muscles and their tendons
What are aerobic activities ?
swimming, cycling, and jogging are among the best exercises for improving or maintaining cardiorespiratory fitness.
What are the most common methods used to determine the intensity of cardiorespiratory endurance exercises are ?
target heart rate, rating of perceived exertion, & the talk test.
What is call sitting (sedentary living)?
the "new smoking"
1 Repetition Maximum (1 RM)
the very most weight you can lift correctly 1 time. The amount of weight or resistance that can be lifted or moved only once.
What are vigorous physical activity ? give some examples ?
walking briskly, cycling, jogging, fitness classes, and swimming
As your physical fitness improves, in order to continue to improve and/or maintain your level of fitness -?
you will need to adjust your frequency, intensity, time, and type of exercise.
How to adopt a healthy lifestyle
1.Be realistic about your goals. 2.Recognize that making time for exercise can be challenging, but not impossible. 3.Address your day-to-day barriers: both physical & psychological. 4.Develop specific strategies to overcome your barriers. 5.Schedule a regular time to exercise and stick to with it. However, have a Plan B just in case. 6.Prepare for lapses. 7.Think about safety and effectiveness 8.Create short-term and long-term goals 9.Seek support 10.Keep a record of your progress. 11.Create reminders about why exercise is important to you. 12.Develop an environment and cues that will support and motivate a healthy lifestyle. 13.Programs must be individualized to bring optimal benefits. 14.Choose activities that are fun Include variety and consistency 15.Build-in rewards. .
benefits of flexibility
1.Enhances efficiency of your movements, increases well-being, and reduces stress. 2.Allows you to bend, twist, reach, without experiencing pain or stiffness(the physical property of being inflexible and hard to bend) 3.Increased joint mobility and can alleviate tightness at a joint. 4.Good posture, may help with balance and reduce the risk of falls. 5.Reduced risk of low-back pain and other spinal aches and pains. 6.Prevention of injury. Inflexible muscles are more susceptible to injury. 7.Rehabilitation of/treatment of pain and injury.
Additionally, how to Developing and staying with a fitness plan
1.Time before intensity. 2.Be sure to vary your type of exercise. It's also important to reevaluate your overall goals and plans every month or so
Repetition range for muscular endurance______rep
15-20
Each muscle group should be worked at least ____ days per week.
2
Repetition range for muscular strength.
2 - 8
ACSM guidelines for Vigorous Intensity Cardiorespiratory Exercise _____ minutes, ____days of the week, ______of maximum heart rate
20-60,3,70-90%
ACSM guidelines for moderate Intensity Cardiorespiratory Exercise ________minutes, ____days of the week, ____of maximum heart rate If very deconditioned or medical issues: as low as ____ of maximum heart rate
30-60,5 ,60-70%,50%
What is the minimum amount of hours a specific muscle group should rest before working it again?
48
Warm-up
5-10 minutes of light to moderate intensity cardiorespiratory and muscular endurance activities.
Stretching
5-10 minutes of static stretching can be done after the warm up or after your cool down phase.
Cardiorespiratory Fitness Intensity
60-90% maximum heart rate Vigorous: 70-90% HRmax Moderate: 60-70% HRmax If unfit or medical conditions: 50% HRmax
(ACSM) Guidelines ________strength-training exercises that work major muscle groups Work each muscle group at least _____ days each week ______reps to improve strength and power _______reps to improve muscular endurance _______set for improved health _______sets of each exercise for improvements in strength & power or sports skills. Adults should rest at least _____hrs b/w resistance training sessions that work the same muscle group.
8 to 10 ,2,8-12,15-20,1, 2-4,48
The maximum heart rate for John, who just turned 20 years old, would be A) 200. B) 190. C) 180. D) 170.
A 200
The talk test is used to measure the A) intensity of exercise. B) duration of exercise. C) type of exercise. D) endurance achieved.
A intensity of exercise.
Principle of Overload
A rule that states that in order to improve fitness, one needs to do more physical activity than one normally does.
physical fitness
A set of attributes that allow you to perform moderate - to vigorous-intensity physical activities on a regular basis without getting too tired and with energy left over to handle physical or mental emergencies. refers to a set of both health and performance-related attributes
FITT
Acronym for Frequency, Intensity, Time and Type; the terms that describe the essential components of a program or plan to improve a parameter (limit)of physical fitness.
Cardiorespiratory Fitness Type
Aerobic/Cardiorespiratory Exercise: rhythmic, continuous moderate to vigorous PA using large muscle grps repetitively and can be done for 20 - 30 min. +
Aerobic Super-Circuit Weight Training
Alternates weight training stations with aerobic stations through a "circuit" which includes 8-10 weight training exercises that work the major muscle groups. Alternating 30 sec of weight training exercise w/ 30 sec of stationary cycling.
cross training
Alternating multiple training modes using several different types of aerobic activities. May reduce risk of overuse injuries and provides variety.
Examples of types of training techniques for cardiorespiratory fitness:interval training
Alternating short periods of higher-intensity activity with longer periods of lower-intensity activity. Should not be done on a daily basis and high impact intervals should be avoided by sedentary, older, or heavier individuals
Muscular Strength
Amount of force a muscle or group of muscles is capable of exerting (use) in one contraction.
aerobic exercise
Any type of exercise that requires oxygen to make energy for activity.
Frequency
As part of the FITT prescription, refers to how many days per week a person should exercise to improve parameter of physical fitness. how often (days/week) exercise vigorously: at least three times moderately at least five times a week. doing less intense exercise but doing more.
flexibility intensity
At least 8 specific stretches to the point of slight discomfort; hold static (still) stretching positions at an individually determined "point of tension." but not pain.
Which of the following is NOT one of the five health-related components of physical fitness? A.Muscular Strength B.Stamina C.Body Composition D.Muscular Endurance E.Flexibility F.Cardiorespiratory
B. Stamina
Exercise guidelines for vigorous intensity cardiorespiratory fitness includes the following: A.10 - 20 minutes of aerobic exercises; at least 2 days/week; at 90% of maximum heart rate. B.20 - 60 minutes of resistance training exercises; at least 3 - 4 days/week; at 40 - 50% of maximum heart rate. C.20 - 60 minutes of aerobic exercises; at least 3 days/week; at 70 - 90% of maximum heart rate. D.30 - 60 minutes of aerobic exercises; at least 5 days/week; at 60 - 70% of maximum heart rate.
C.20 - 60 minutes of aerobic exercises; at least 3 days/week; at 70 - 90% of maximum heart rate.
The FITT Principle for general recommendations for cardiorespiratory fitness is: A. F: 2-5 days/week I: 50-75% maximum heart rate T: 30-45 minutes T: aerobic/cardiorespiratory B. F: 5-7 days/week I: 40-60% maximum heart rate T: 10-30 minutes T: aerobic/cardiorespiratory C. F: 7 days/week I: 75-95% maximum heart rate T: 60-00 minutes T: aerobic/cardiorespiratory D. F: 3-5 days/week I: 60-90% maximum heart rate T: 20-60 minutes T: aerobic/cardiorespiratory
D. F: 3-5 days/week I: 60-90% maximum heart rate T: 20-60 minutes T: aerobic/cardiorespiratory
How to Staying hydrated
Drink before, during, and after workout.
(T/F) A static stretch should be held for about 1-2 minutes at a time and stretched to a point where you feel pain.
False
(T/F)Using basic weight training principles, the exerciser should work their small muscle groups before their large muscle groups
False
Which of the following is a disease associated with sedentary living? A.Cardiovascular disease B.Type 2 Diabetes C.Obesity D.Certain cancers E.Depression and anxiety F.Physical frailty G.All of these H.All Except F.
G.All of these
Muscular Strength and Endurance Frequency
General Health/Fitness: 8-10 exercises that train major muscle groups 2-3 days/wk. Each muscle grp needs to be worked at least 2 days/wk. It is believed that overloading the muscles, a normal part of resistance training (described below), causes microscopic tears in muscle fibers. The rebuilding process that increases the muscle's size & capacity takes about 24 to 48 hours.
When do you need plain water? Staying hydrated/fluid replacement with exercise
Generally, for exercise sessions lasting less than 1 hour and in a temperature-controlled environment - plain water
When might you need fluid replacement like a sports drink?
Generally, for exercise sessions lasting longer than 1 hour or in high temperature environments or if sweating profusely a sports drink containing electrolytes may be recommended.
Flexibility Time
Hold position for 10-30 seconds per stretch; repeat each stretch 2-4 times in succession.(quickly one after the other).
Health benefits of physical activity and exercise 3
Improves muscular strength & endurance. Improves flexibility & joint mobility. Reduces risk of physical frailty. Promotes wt loss & wt loss maintenance. Improves body composition. Reduces abdominal fat. Less reliance (dependent on someone or something )on the health care system.
Health benefits of physical activity and exercise 2
Improves psychological health. Improves stress management. Improves lung health and respiratory efficiency Promotes healthier pregnancy Healthier blood lipid profiles (HDL, cholesterol) Postponement of disability Improves bone health and bone density. Reduces risk of certain cancers. Stronger immune system.
Type
Kind of exercises performed. As part of the FITT prescription, refers to what kind of exercise a person needs to do to improve a parameter of physical fitness.
Target heart rate (how do you figure this out?)
Maximum heart rate: 220-AGE Target Heart Rate: 60-90% maximum Deconditioned/medical concerns: ~50% Relatively Healthy but low level of fitness: ~60-70% Regular exerciser and generally healthy: ~ 70-90% example: 20 year old: 220-20=200 200 x .60 = 120 bpm 200 x .90 = 180 bpm
Flexibility Frequency
Minimally 2-3 days per week; ideally 5-7 days/ week Daily training is even better.
Flexibility
Range of motion, or the amount of movement possible, at a particular joint or series of joints. ex: the sit and the reach( 前屈）
Health benefits of physical activity and exercise 1
Reduces death from all causes at any age. Stronger heart muscle Healthy blood pressure Increased cardiorespiratory endurance Lowers risk of cardiovascular disease. Lowers risk of type 2 diabetes. Improves glucose tolerance and insulin sensitivity Reduces risk of metabolic syndrome. Promotes longer life.
body composition
Relative proportions and distribution of fat and lean(muscle, bone, water, organs)tissues in the body.
Muscular Strength and Endurance Type(General weight training principles)
Resistance training: major muscle groups Work joints full ROM(Range of motion)w/o(without ) pain, using correct form. Proper breathing, exhalation during the concentric phase and inhalation during the eccentric phase.(ダンベルを持って上げ下げする） Overload at voluntary fatigue; reasonable rest interval b/w sets: 2-3 min Work lrg muscle grp to small muscle grp. Multiple joints to single joints. Resting: No less than 48 hours (2 days) b/w working the same muscle grp. No more than 96 hours (4 days) b/w working the same muscle grp. Type: Main components include specificity(curls targets biceps), exercise selection(targets single joints, chest press or a squat coupled with an overhead press.), and exercise order( bench press, .
What is the benefit of a physically fit individual ?
Respond to routine physical demands Have reserve energy Cope with sudden challenge Protection against health problems
How many reps for muscular strength? Muscular endurance?
Strength: 2-8 reps, 1-3 sets (middle age & older adults 10-15 reps) Endurance: 15-20 reps, 1-2 sets/muscle grps
Rate of perceived exertion (RPE) (Borg Scale)
System of subjectively assessing exercise intensity by asking oneself, "How hard am I working? 1.rating from 6 (very light ) to 20 (very, very, hard, maximum exertion) 2.generally recommended for training the cardiorespiratory system:12-16 3.Can use a modified scale of 0-10
Muscular Endurance
The ability of a muscle or group of muscles to exert(use) force repeatedly without fatigue or the ability to sustain a muscular contraction for a length of time. ex: push-up, wall sit
Rest periods:Muscular Strength and Endurance Time
The amount of rest between exercises is key to an effective strength-training workout. Resting between exercises can reduce fatigue and help with performance and safety in subsequent sets. the guidelines for general health benefits recommend 2-3 min for multiple-joint exercises, 1-2 min for single-joint exercises.
talk test
The easiest method of measuring cardiorespiratory exercise intensity. If you can talk but only in short fragments and not sentences, you may be at a "vigorous" level of exercise Conversely, if you are able to sing or laugh heartily while exercising, the intensity of your exercise is not sufficient for maintaining and/or improving cardiorespiratory fitness.
Cardiorespiratory Fitness/Endurance
The most effective aerobic exercises for building cardiorespiratory fitness are total body activities involving moving the large muscle groups of your body repetitively.
Muscular Strength and Endurance Time
The time recommended for muscular strength & endurance exercises is measured not in minutes of exercises, but rather in repetitions & sets. The types of demands that you put on your body will result in the kind of adaptation that twill follow.
Muscular Strength and Endurance intensity
To determine the intensity of exercise needed to improve muscular strength and endurance, you need to know the maximum amount of weight you can lift (or move) in one contraction. General Health/Fitness: 50-60% 1RM Strength: 60%-80% 1RM Endurance: 50%-70% 1RM
Cardiorespiratory Fitness Frequency
To improve your cardiorespiratory fitness, you must exercise 3-5 days per week Vigorous: at least 3 days Moderate: at least 5 days.
Sets and Repetitions:Muscular Strength and Endurance Time
To increase the higher intensity and fewer repetitions to increase muscular strength, less resistance, and more repetitions to improve endurance For muscular strength, use the resistance of at least 60 percent of your 1 RM performing 1-3sets with 2-8 repetitions per set. For muscular endurance, use less than 50 percent of your 1 RM, 1-2 sets of 15-25 repetitions
(T/F)Individual health conditions must be taken in consideration when determining fluid replacement.
True
(T/F)It is possible to meet health related guidelines for physical activity by accumulating at least 30 minutes/day with no less than 10 minute bouts of aerobic activity.
True
(T/F)The most effective aerobic exercises for building cardiorespiratory fitness are total body activities involving the large muscle groups of your body.
True
(T/F)There is irrefutable evidence of the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases.
True
(T/F)Using the Borg Scale of Rate of Perceived Exertion is a reliable method of determining exercise intensity for cardiorespiratory fitness with a recommended rating of 12-16 on a 6-20 scale or a target of 3-6 using the revised 0-10 scale.
True
(T/F)Using the Talk Test, if someone can belt out(sing a song) the "Stars-Spangled Banner" during their workout, they are probably not working out at a high enough intensity.
True
(T/F)With regards to muscular fitness, a specific muscle group should not be worked on consecutive or back-to-back days.
True
(T/F)Accumulate 30 min/day with no less than 10-minute bouts of aerobic activity.
True For example: Walk briskly for 10 minutes before going to work. Walk briskly for 10 minutes during your lunch break. Walk briskly for 10 minutes after work or after dinner.
(T/F)You can accumulate 30 minutes of cardiorespiratory exercise per day with no less than a 10 minute bout.
True Y
(T/F)Yoga and Tai Chi provide many health benefits including mindfulness, stress management, improvements in flexibility, posture, agility, balance, coordination, and may be recommended as treatment for specific health issues.
True Y T
(T/F)A combination of moderate & vigorous intensity exercise can produce health benefits.
True. C
Other exercises to incorporate
Yoga-Mind body different forms, Tai Chi
Muscular endurance is a. a muscle's ability to repeat or sustain a muscle contraction for a length of time. b.the amount of time needed to contract a muscle. c.the amount of force needed to flex a joint. d.the amount of force a muscle is capable of exerting in one contraction
a. a muscle's ability to repeat or sustain a muscle contraction for a length of time.
For adult, what exercise program is indispensable(essential) to improve and maintain physical fitness and health?
aerobic, resistance, flexibility, and neuromotor exercise training.(incorporates motor skills such as balance, coordination)
What does Sedentary living increases ? What is health risks of sedentary living ?
all causes of mortality CVD(cardiovascular disease) Diabetes Obesity Certain cancers Depression Anxiety
Conditioning or Work out: FITT Principle
at least 20-60 min of aerobic, resistance, neuromotor, and/or sports activities. Can do bouts of 10 min to total minimum of 30 min.
Cool-down
at least 5-10 minutes of low-intensity activity - cardiorespiratory and muscular endurance activities.
Which of the following is true regarding general guidelines for muscular fitness? a.For general health and fitness goals, perform 10-20 exercises that work the major muscle groups, at least 3 sets of 15-20 repetitions. b.For general health and fitness goals, perform 8-10 exercises that work the major muscle groups, at least 1 set of 8-12 repetitions. c.For general health and fitness goals, perform 10-12 exercises that work the major muscle groups, at least 2 set of 25-30 repetitions. d.For general health and fitness goals, perform 3-6 exercises that work the major muscle groups, at least 1 set of 6-8 repetitions.
b.For general health and fitness goals, perform 8-10 exercises that work the major muscle groups, at least 1 set of 8-12 repetitions.
If you have been physically inactive for the past few months or longer, the frequency, intensity, and time of your exercise sessions should --? (how to Developing and staying with a fitness plan)
begin at the lower end of the recommendations
Which activities best represent vigorous cardiorespiratory exercise? a. calisthenics, power walking, yoga b. doubles tennis, leisurely cycling, wading in a shallow pool c. jumping rope, jogging, soccer d. singles tennis, hopscotch, walking the dog
c. jumping rope, jogging, soccer
The definition of exercise includes which of the following? a.Movement produced by skeletal muscles b.The body's ability to respond to the demands of physical effort c.Planned, structured, and repetitive movement d. Only physical activities that increase the heart rate
c.Planned, structured, and repetitive movement
The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity is called a.exercise. b.warming up. c.cardiorespiratory fitness. d.muscular endurance.
c.cardiorespiratory fitness.
When training all major muscle groups in a weight training workout session, a person should a. All of the above. b.complete small-muscle group exercises before high-intensity exercises. c.complete large-muscle group exercises before small-muscle group exercises. d.rest at least 4 to 5 days between working the same muscle.
c.complete large-muscle group exercises before small-muscle group exercises. complete multiple-joint exercise before single-joint exercise ( eg, biceps curls, triceps extension) complete high-intensity exercises before lower-intensity exercise.
An easy way to check to make sure you are walking or running with enough intensity to improve cardiorespiratory fitness is to a. check your speed. b. wear a heart rate monitor. c. Perform the talk test. d. check your sweating rate.
c.perform the talk test.
Based on our class notes, the components of a comprehensive workout include which of the following elements? a.warm up, rest, recovery, cool down b.stretching, cardiorespiratory, resistance, cool down c.warm up, conditioning, cool down, stretching d.warm up, cool down, rehydrate, condition,
c.warm up, conditioning, cool down, stretching
5 health related components of physical fitness
cardiorespiratory (aerobic) fitness muscular strength Muscular endurance Flexibiliy Body composition
What is regular physical activity is effective in the primary and secondary prevention of many chronic diseases?
cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis and premature death.
________ slowly and gradually lengthens a muscle or muscle group and their tendons. a.Isokinetic stretching b.Dynamic stretching c.Ballistic stretching d.Static stretching
d.Static stretching
The amount of motion possible at a joint or series of joints is called a.endurance. b.agility. c.balance. d.flexibility.
d.flexibility.
Increasing your level of strength by regularly creating a degree of tension in your muscles greater than they are accustomed to handling is following the _____ principle. a.isometric training b.endurance c.specificity d.overload
d.overload
The body's ability to perform physical activities on a regular basis without getting too tired and with energy left over to handle physical and mental emergencies demonstrates a.aerobic exercise. b.physical activity. c.weight-loss capacity. d.physical fitness.
d.physical fitness.
For an otherwise healthy individual, the best fluid to drink during a 45-minute exercise session in a controlled temperature environment such as a fitness center is ____. a.any caffeinated soft drink. b.a sports drink. c.chocolate milk. d.plain water.
d.plain water.
Time
duration, refers to how many minutes or repetitions of an exercise are required per session. As part of the FITT prescription, refers to how long a person needs to exercise each time to improve a parameter of physical fitness.
Which of the following is true regarding recommendations for cardiorespiratory fitness (FITT Principle)? a.Vigorous intensity cardiorespiratory exercise must be performed at least 3 days per week. b.Moderate intensity cardiorespiratory exercise must be performed at least 5 days per week. c.To improve cardiorespiratory fitness exercise intensity should be between 70 - 90% of maximum heart rate for at least 20 minutes at a time. d.Activities should be rhythmic and continuous, for example, walking, biking, swimming, jogging, and aerobic dance class. e.A combination of vigorous and moderate intensity exercise can produce health benefits. f.All of these are components of the FITT Principle for cardiorespiratory fitness.
f.All of these are components of the FITT Principle for cardiorespiratory fitness.
"More is better": going beyond minimum provides _____________.
greater health benefits.
Which of the following changes could an individual expect by participating in regular physical exercise? a. More efficient cardiovascular and respiratory system. b Increase in HDLs. c.Reduced hypertension. d.Lower risk of breast cancer, colon cancer, and rectal cancer. e.Improved bone mass and reduced risk of osteoporosis. f.Improved immunity and reduced risk of individual susceptibility to disease. g.Increased overall sense of well-being and boost mood. h. All of the above.
h. All of the above.
What is ROM ?
is improved acutely and chronically following flexibility exercises. Flexibility exercises are most effective when the muscles are warm. Flexibility exercises may acutely reduce power and strength so it is recommended that flexibility exercises be performed after exercise and sports where strength and power are important for performance
Explain the overload principle
overload = amount of load/resistance that provides a greater amount of stress on body than it is normally accustomed to in order to increase fitness- gradual increase in frequency, intensity, or time --> or combination
Walking from your car to class is physical activity or exercise ?
physical activity
Begin an exercise regimen by -? (how to Developing and staying with a fitness plan)
picking an exercise and gradually increasing workout frequency
cardiorespiratory fitness
the ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity. Ability of the heart, lungs, and blood vessels to function efficiently. Improved through aerobic exercise.
ACSM: The goal of a flexibility program is ?
to develop ROM in the major muscle/tendon groups in accordance with(something request) individualized goals.
