health midterm - chapter 4

What are the 5 components of Healthful activity? Explain each of them.

1. Fun-Has to do with finding an exercise that is enjoyable to the person. 2. Consistent-Hardest of all five, consists of maintaining a regular workout schedule. 3. Connected-Connection can be through physical, virtual, or self-identity avenues. Being connected doesn't mean you always have to have an exercise buddy, but rather you need to feel connected to something bigger than yourself. You can go on a hike with your dog, snowboard with a friend, or be part of a group fitness class and these examples help you feel connected to others and possibly nature or music. Connection can also be housed virtually through fitness apps, social media, or online videos. Ex: I am a runner 4. Process or Outcome Goals- Have a goal for working out, process is about consistent behavior versus a outcome goal which is about the end result. 5. Level of Intensity- If the intensity is too high, it leads to discouragement and the activity will not be enjoyable. If the intensity is too low, you may be thinking you are getting more benefits than you actually are.

Define and give an example of the following: 1. pulse, 2. resting heart rate, 3. heart rate max, 4. HIIT, 5.warm up, 6.cool-down, 7.Range of motion, 8.stretch 9.reflex, and 10. hypermobility (hyperflexibility), and 11. myofascial release

1. pulse- 2. resting heart rate-heart rate when not doing any exercise or physical activity. Ex: Your pulse when you have been sitting 3. heart rate max-max heart rate usually occurs during vigorous exercise should be 220-your age. 4. HITT-High Intensity Interval training-vigorous form of physical activity that is proven to be the best form of exercise for increasing fitness level ex: bicycling for 30 seconds really hard than resting for 30 seconds than repeat 5. warm-up-first part of a workout consists of dynamic stretching to work out the muscles should never be static because static ruins power. Ex: Dynamic Stretching 6. Cool down-The cool-down should be about 5-15 minutes to slowly lower your heart rate. A cool-down decreases the risk of venous pool due to sudden stopping which is when the blood stays in the muscles instead of getting back to the heart. Cool-downs also help to prevent dizziness or light headedness after exercise. A cool-down could be walking or a less intense version of the activity you were doing. 7. Range of Motion-How far your muscles can move. something that can be improved upon with stretching. is the linear or angular distance that a moving object may normally travel while properly attached to another. Ex: Can you touch your toes? 8. Stretch- Stretching is a form of exercise that improves flexibility. Flexibility can caused Improved posture, joint mobility, range of motion, and blood flow to the muscles as well as reduced back pain, risk of injury, and muscle tension. 9. Reflex-The stretch reflex is a safety mechanism that contracts the muscle to avoid overstretching or tearing. Ex: Ballistic Stretching 10. hypermobility (hyperfliziablity)- when people especially athletes where their joints can move farther than expected. 11. Myofascial Release- is not as relaxing as a massage but is a practical and affordable option to get out knots and kinks in our muscles. This is the poor man/poor woman's massage. A couple of options for self-myofascial release are foam rollers and tennis or lacrosse balls. This technique needs to be done slowly and without distractions. It requires that you listen to your body and be mindful of soreness. Self-myofascial release should not be painful, and if it is, stop. Roll with long, slow strokes in the area that is sore between 6-12 times and then move to a different spot. For this activity, more is not better for you. Staying too long on one muscle or adding too much pressure can be harmful to your body. Also, don't forget to breathe!

What are the general physical activity guidelines for fitness? (How active should I be?)

150 minutes/week moderate intensity or 75 minutes/week vigorous intensity. AND Two days of strength training and two days of flexibility. (muscle fitness activity)

What is the FITT principle and how much should one progress each week?

A formula for designing a safe and effective program. Frequency, Intensity, Time, and Type. Progression should occur by a 10% increase each time in one area at a time.

process or outcome goals

Activity should have a goal focus to it. Process goals are about consistent behaviors, while outcome goals emphasize the end result.

consistent

Being consistent is probably the most difficult component for healthful activity, as it takes constant effort. Being consistent is figuring out how often you can be active and sticking to that plan.

What are the 5 health-related components of fitness? Be able to define and explain each.

Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition.

connected

Connection can be through physical, virtual, or self-identity avenues. Being connected doesn't mean you always have to have an exercise buddy, but rather you need to feel connected to something bigger than yourself.

dynamic stretching

Continuous movement throughout one natural range of motion. Good for warm ups.

specificity

Depending on what activities you do, your body will adapt to the type of activity you participate in. Specificity is dependent on the precise activity components that you are training for.

What is the FITT principle for flexibility?

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

What is the FITT principle for Cardiorespiratory Endurance (CRE)? Be specific.

Frequency- 3-5 days per week working on cardiorespiratory conditioning, Intensity- tax your cardiorespiratory system and monitor by perceived exertion, talk test, and target heart rate, Time- 20-30 minutes long, Type- Try cross-training and do activities that you enjoy.

HIIT

High Intensity Interval Training. work really hard, rest, then work really hard again

What is HIIT? Explain the basic training principles for a HIIT workout.

High Intensity Interval Training. work really hard, rest, then work really hard again

What is the talk test? How is it helpful?

If you can still talk you are doing moderate activity, If you can not talk you are doing vigorous activity.

What are the benefits for flexibility training?

Improves posture, joint mobility, relaxation, balance, and helps with working through pain.

progressive overload

In order for our bodies to improve, build muscle, be challenged, or maintain our current level of activity, we must subject our bodies to more activity than they are used to. We measure overload with the FITT principle.

Cardiorespiratory Endurance

Is the ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise.

List the benefits of cardiorespiratory endurance.

Is the ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise.

Muscular Endurance

Is the ability of your muscles to contract repeatedly over time.

muscular strength

Is the ability of your muscles to exert force.

Flexibility

Is the ability to move your joints in a full range of motion.

rest and recovery

Our bodies need rest as it is crucial to seeing improvements. Rest is where training gains occur, as it allows our muscles to repair themselves from the damage that occurred during training.

How would one assess flexibility?

Perform a sit and reach test and perform range of motion tests for each joint.

progression

Progression focuses on slow and gradual change over time to not cause injury or burnout. Progression is often suggested to follow the 10% rule, in which we increase our workouts by 10% every two to three sessions.

reversibility

Reversibility is the opposite to overload. It is often referred to as the "use it or lose it" principle. Our body adapts to the demands placed on it, and if those demands are minimal or nonexistent, our bodies start to lose improvements.

Ballistic Stretching

Stretching characterized by bouncing, jerky movements, and momentum to increase range of motion. Only appropriate for elite athletes.

How would you know if you are in low, moderate, or vigorous physical activity?

Talking test

Static Stretching

The ability to hold an extended position near the end of a joints range of motion. Most common, Most effective for increasing long-term flexibility. Do after activity.

speed

The ability to perform a movement in a short period of time.

power

The ability to perform work or contract muscles with high force quickly.

Agility

The ability to rapidly change the position of your body with speed and accuracy.

Coordination

The ability to use both your senses and your body to perform motor tasks smoothly and accurately.

fun

The activities you participate in should be enjoyable and fun to you

cool-down

The ending phase of a workout where the body is brought gradually back to rest.

What is the target heart rate zone and why is it important?

The heart rate you are aiming for during an exercise session; often a range with high and low heart rates called your training zone. My zone is between 139-179bpm. This helps you maintain optimal benefits.

heart rate max

The highest heart rate you can achieve during maximal exercise. 220-age=HRmax

warm-up

The initial 5 to 10 minute preparation phase of a workout.

level of intensity

The intensity at which you are active has a direct effect on your health benefits and how you feel. Intensity is about how hard you are working in your activity and is dependent on your activity background, goals, and motivation levels. If the intensity is too high, it leads to discouragement and the activity will not be enjoyable. If the intensity is too low, you may be thinking you are getting more benefits than you actually are.

Balance

The maintenance of equilibrium while you are stationary or moving.

range of motion

The movement limits of a specific joint or group of joints.

Explain the principles of training. Why is each of these important for activity? Be specific.

The principles of training reflect how we can build, maintain, or improve our activity levels progressive overload progression safety specificity reversibility individuality ability level rest and recovery

stretch reflex

The reflex contraction of a muscle triggered by stretch receptors (muscle spindles) in response to a rapid overextension of that muscle. is a safety mechanism that contracts the muscle to avoid overstretching or tearing.

Body Composition

The relative amounts of fat and lean tissue in your body.

reaction time

The time between a stimulus and the initiation of your physical reaction to that stimulus.

safety

There are risks when you participate in any type of physical activity. Taking it slow and listening to our bodies is something that is helpful, especially in the first couple of months. Don't just see how you feel when you are exercising but rather one, two, or even three days later. It is better not to be as sore the next day compared to not being able to move for three days. Other safety precautions: Wear good athletic shoes, learn proper skills or technique, drink water, and do a proper warm-up and cool down. Be mindful of your current activity levels and go slowly if you are just starting out.

myofascial release

This is the poor man/poor woman's massage. A couple of options for self-myofascial release are foam rollers and tennis or lacrosse balls.

ability level

We are all at different ability levels when it comes to physical skills and mobility. Individuals with cognitive and physical disabilities tend to have lower rates of physical activity and higher rates of hypokinetic diseases (diseases due to lack of movement) due to limitations and accessibility.

When is the best/most accurate time to take your resting heart rate? Exercising heart rate? Why?

When you have been sedentary for more then an hour, like right when you wake up in the morning. When you are at peak performance during exercise, or throughout your workout.

List the 6 skill-related components of fitness.

agility balance coordination power speed reaction time

How would you structure an effective workout?

apply FITT

How many hours per day do students spend sitting? What are 2-3 health risks with increase sedentary time?

college students spend about 7-10 hours per day sitting or being sedentary (not including sleep). cardiovascular risk and obesity

What are the 5 components of Healthful activity? Explain each of them

fun consistent connected process or outcome goals level of intensity

hyper-mobility (hyper-flexibility)

large range of motion.

What is a telemetry device and how would it help someone become more active?

monitors workout data to improve

What are the definitions and differences between physical activity, physical fitness, and exercise?

physical activity: Any bodily movement produced by skeletal muscles that result in an expenditure of energy. physical fitness: A set of attributes that relate to one's ability to perform moderate to vigorous levels of physical activity without undue fatigue. exercise: Physical activity that is planned or structured, done to improve or maintain one or more of the components of fitness.

What are the Perceived Exertion Scales and why are they helpful during exercise?

scale of 6-20 related to heart responses to exercise; good to use when not easy/appropriate to use heart rate monitoring

individuality

the principle of individuality states that we are not all going to progress at the same rate.

Be familiar with the physical activity pyramid and where these activities are placed within the pyramid.

top limit sedentary activity work on muscle and flexibility aerobic and sports be physically active bottom

What is exergaming? Explain how it could be a viable option for increasing PA.

working out with video games being active