PHED 1164 Final
Know how to calculate Target Heart Rate
220-Age = Estimated Max Heart Rate Max HR - Resting HR = HRR (Heart Rate Reserve) HRR x .60 + Rest HR = 60% Max HR HRR x .85 + Rest HR = 85% Max HR
What is Delayed Onset Muscle Soreness (DOMS)?
Appears 24-48 hours after strenuous exercise Tissue damage (microfiber tears) caused by muscle overload
What are the advantages of Machine weights?
Better for beginners since they are safer to use. Time efficient easy to switch machines and change weights Require less skill No spotters needed
What are the disadvantages of Machine weights?
Expensive to buy and maintain Limited number of exercises Not ideal for dynamic movements
What are the differences in strength between men and women?
Men have more absolute strength Women have more relative strength Women do not produce enough testosterone to have large muscles.
What are the advantages of free weights?
Mimics real life movement Develop control of weight and stabilization muscles Variety of alternate exercises Wide range of motion
What are the disadvantages of free weights?
Requires more skill Higher risk of injury Requires a spotter Equipment clutter
What are two good guidelines for proper stretching?
You should only stretch after you have a warm up. You should hold the stretch for longer than 8 seconds
What are HIV/AIDS?
1. AIDS (Acquired immunodeficiency syndrome) has no cure. Destroys white blood cells, weakening the immune system. 2. HIV is transmitted by the exchange of cellular body fluids including: blood, semen
What is the dietary reccommended %, calories per gram, and usage of energy for the 3 energy nutrients?
1. Carbs 60% 4 calories/G Energy during Exercise 2. Fats 20% 9 calories/g Energy during Rest 3. Protein 20% 4 calories/g Energy only during ultra-endurance activities (marathon)
What are the 5 components of Health?
1. Cardiovascular Endurance 2. Muscular Endurance 3. Muscular Strength 4. Flexibility 5. Body Composition/Nutrition
What are the 4 most common causes of exercise related injuries?
1. High Impact activities 2. Poor conditioning levels and form 3. Rapid Conditioning Programs 4. Improper shoes
What are the 6 Benefits of Weight Training?
1. More attractive body 2. Improved quality of life 3. Improved Muscle and bone health with aging 4. Enhanced metabolism 5. Increased strength and power 6. Improved sports performance
What are 4 factors affecting flexibility?
1. Muscle Temperature 2. Joint Structure 3. Ligaments and Tendons 4. Muscle Bulk and Fat Bulk
What are the 7 dimensions of wellness?
1. Physical 2. Emotional 3. Mental 4. Social 5. Environmental 6. Occupational 7. Spiritual
How much essential fat do men and women need?
3% of body weight in men. About 12% of body weight in women
What percentage of Americans are overweight/obese?
75% of Americans
Define muscle hypertrophy
: Increase in the diameter of muscle fibers
Define rate of perceived exertion (RPE)
A perception scale from 1-10 to monitor the intensity of aerobic exercise
What are some techniques to assess body composition?
A. Dual energy X-Ray Absorptiometry (DEXA) B. Hydrostatic weighing: underwater technique C. Bod Pod- uses air displacement D. Skinfold Thickness-caliper test; measures the thickness of skis at specific body sites E. Anthropometric ; uses a tape measure to measure at specific body sites F. BIA: bioelectrical impedance analysis: runs weak electrical current through the body.
What are some good tips for better eating habits?
A. Small frequent meals, plus snacks. B. Smaller portions and healthy snacks. C. Try low or no fat when you can D. Nothing should be off limits! E. Eat on smaller plates. F. Re-train your mind and body.
What are the potential benefits to flexibility?
A. Temporary reduction of post exercise muscle soreness B. Relief of aches and pains and muscle cramps C. Maintenance of good posture and balance D. Relaxation
What is the #1 drug problem among students?
Alcohol Students with "D" or "F" GPA have 10 drinks per week. Students with "A" GPA have 2-4 drinks per week.
What is the BMR (basal metabolic rate)?
An estimate on how many calories you burn on a daily basis to keep you alive
What is the difference between android fat and gynoid fat?
Android fat around the waist ("apple").Gynoid obesity: hips and thighs ("pear").
Define isometric exercise
Applying force without muscle movement. No change in muscle length
What is self efficacy?
Believing that you can do the task
What is the difference between benign and malignant tumors?
Benign tumors do not invade other tissues, rarely cause death. Malignant tumors are considered cancer. The cells can spread to other part of the body and can cause death
What is bulimia nervosa?
Binge eating followed by the purging of the stomach's contents
What is diabetes?
Blood glucose is unable to enter cells because of low insulin levels. Pancreas does not produce enough insulin.
Define physical activity
Bodily movement produced by skeletal muscles; requires expenditure of energy and produces health benefits
How do you calculate how much protein you need per day?
Body weight ÷ by 2.2 = your body weight in Kilograms Body weight in Kilograms x 0.8 = Least amount of grams of protein needed on daily basis. Body weight in Kilograms x 1.2 = Upper amount of grams of protein needed on a daily basis.
What is the key to maintaining a healthy weight?
Burn more calories than you consume! Calories in versus Calories out
What is type B behavior?
Calm, casual, relaxed, easy-going and seldom set deadlines
What is the leading cause of death?
Cardiovascular disease
Defion Flexion
Decrease in the size of an angle around a joint
How is storage fat calculated?
Determine by measuring fat mass to lean body mass or fat free mass (bone, water, muscle)
What is the BMI (body mass index)?
Determined by height and weight to estimate critical fat values which can lead to risk.
How do you determine how much water you need?
Divide your body weight in half & this is the amount of water you need in ounces per day. Ex. 150lb person drinks 75+ oz per day.
Define Repetition (in exercise)
Doing one performance of an exercise
Our solutions for obesity: What should employers do to help fight obesity?
Employers should offer incentives for their overweight or obese employees to lose weight- pay raise or bonus.
What is eustress and distress?
Eustress: (positive stress), health and performance improve even as stress increases Distress: (negative stress), unpleasant or harmful stress which health and performance decline.
Our solutions for obesity: How can we incorporate exercise into people's lives?
Exercise should be implemented in daily routine- this should begin at a young age at school and furthered into higher levels of education, possibly jobs as well, to where it becomes a part of everyday life for everyone in the long run.
Define anaerobic exercise
Exercise that does not require oxygen to produce ATP energy
Define aerobic exercise
Exercise that requires oxygen to produce ATP energy
What is essential fat?
Fat needed for normal physiologic function. Found in muscles, nerve cells, bone marrow, intestines, heart, liver, and lungs.
What are slow twitch muscle fibers?
Fibers with greater aerobic potential and slow speed of contraction. Endurance muscles.
About how many calories are burned per 10 minutes of exercise?
For every 10 minutes of exercise you burn approximately 100 calories
What is cholesterol?
Found only in animal fat and oil; used in making cell membranes
What is the difference between HDL and LDL?
HDL: Good cholesterol, can only be increased by exercise. You want this to be above 40mg/dl LDL: Bad Cholesterol, you want this to be below 100mg/dl
Our solutions for obesity: How can we make healthy food more viable?
Healthy food should be cheaper and more abundantly available than unhealthy food. Grocery stores should replace of a lot of their cheap processed foods with cheap healthy meals, as well as having more healthy foods all over the store mixed in with the rest. Vending machines should also be partially sweets and snacks but mostly substantial and nutritious snacks.
How can homeostasis be disrupted?
Homeostasis is disrupted when a stressor triggers a reaction called the General Adaptation Syndrome 1. Alarm reaction 2. Resistance 3. Exhaustion/Recovery
What is normal blood pressure?
Ideal blood pressure is 120/80 or below
Define Extension
Increase in the size of angle around a joint
What is external vs internal locus of control in individuals?
Internal locus of control individuals believe they have control over events in life. External locus of control individuals do not believe their behavior will alter events in life. Events happen by chance.
What are risk factors?
Lifestyle and genetic variables that may lead to disease or death
Define Maximal Oxygen Uptake (VO2max)
Max amount of oxygen the body is able to use per minute. The higher the # the more fit you are.
What is binge eating disorder?
Most common; uncontrollable eating excessive amounts of food within a short period of time
What are fast twitch muscle fibers?
Muscle fibers with greater anaerobic performance and contract fast. Powerful Muscles
Define isokinetic exercise.
Muscle movement at a constant speed; mostly used for rehab
What are obesity and overweight?
Obesity: Defined as a Body Mass Index (BMI) of 30 or greater Overweight: A body mass index of greater than 25
What is hypertension?
Pressure over 140/90
What are STD's?
SEXUALLY TRANSMITTED Diseases All STD's can be 100% prevented
What is the difference between saturated and unsaturated fat?
Saturated—animal fat solid at room temp Unsaturated— plant fat, liquid at room temp
What is anorexia nervosa?
Self-imposed starvation to lose and maintain very low body weight
What is Type A behavior?
Self-motivated, overambitious, aggressive, multitaskers, angry, competitive, achievement-oriented
Define Concentric exercise
Shortening of the muscle
What are the stages of the The Transtheoretical Model?
Stage 1: Precontemplation Stage 2: Contemplation Stage 3: Preparation Stage 4: Action Stage 5: Maintenance Stage 6: Termination/Adoption
Where is nonessential (storage) fat stored?
Stored in the adipose tissue mostly just beneath the skin (subcutaneous fat)
What are systolic and diastolic pressure?
Systolic pressure - the higher number, experienced during the forceful contraction of the heart. Diastolic pressure - the lower number, found during the heart's relaxation phase
Define muscular strength
The ability of a muscle to exert maximum force one time against resistance
Define Muscular endurance
The ability of a muscle to exert sub-maximal force repeatedly over time
Define cardiorespiratory endurance
The ability of the heart, lungs and blood vessels deliver oxygen to the muscles to meet the demands of aerobic physical activity.
What is motivation?
The desire and will to do something
Define Locus of control
The extent to which individuals believe they can influence the external environment.
What is homeostasis?
The human body striving to maintain a constant internal environment
What is metastasis?
The spreading of cancer to another part of the body
Define calorie
The unit of measure indicating the energy value of food to the person who consumes it. Used to express the amount of energy a person expends in physical activity
What is the single most preventable cause of illness and premature death in the US?
Tobacco Use
What percentage of your diet should be total fat (including saturated) and saturated fat.
Total Fat should be less than 35% Saturated fat should be less than 7%
Define periodization
Training approach that varies the volume and intensity of training elements
Define Isotonic exercise
Weight does not change. Muscle changes length
How does cancer develop?
When one abnormal cell grows and multiplies uncontrollably, invading and destroying normal tissue
How is BMR (basal metabolic rate) calculated?
Women: Multiply body weight by 10. Example: A 130 pound female would burn 1300 Calories in a day. 130x10=1300 Men: Multiply body weight by 11. Example A 185 pound male would burn 2035 Calories in a day. 185X11=2035
What is the overload principle?
You must systematically & progressively increase your workouts over time in order to see results. If intensity is high then reps will be low and sets will be high If light weight then have high reps low sets
Define a Set (in exercise)
a group of repetitions
Define Health
a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
What are SMART goals?
a. Specific b. Measurable c. Acceptable d. Realistic e. Time-specific
What are the skill related components of fitness?
agility, balance, coordination, power, reaction time, speed
Define Recovery time
amount of time the body takes to return to resting levels after exercise
What is a stressor?
an event or situation that causes stress
Define Specificity
body adapts specifically to the stress placed upon it
What are the 6 essential nutrients?
carbohydrates, fats, proteins, vitamins, minerals, water
Define body composition
consists of two compartments and should be assessed by a well-trained technician. Fat mass (percent body fat) Lean body mass (nonfat; fat-free mass)
Define muscle atrophy
decrease in muscle diameter due to inactivity
Define Eccentric exercise
lengthening of the muscle
Define eccentric loading
muscle lengthens while exerting force. Also called negatives—can cause the most muscle damage
What is active stretching?
muscles are stretched by a contraction of the opposing muscles
What is passive stretching?
muscles are stretched by force applied by an outside source
What do vegans eat?
no animal products at all
Define Frequency (in muscle strength/Exercise)
number of training sessions per week
How much is high cholesterol?
over 200 mg/dl
Define exercise
planned, structured, repetitive movement intended to improve or maintain one or more components of health
What is RICE?
rest, ice, compression, elevation Used in treatment of soft tissue injuries
What is static stretching?
slowly stretching a muscle and holding the stretched position
What is ballistic stretching?
suddenly stretching a muscle through a bouncing or swing movement
Define flexibility
the ability of a joint to move through its full range of motion (ROM)
Define Wellness
the constant and deliberate effort to stay healthy and achieve the highest potential for well-being
What are omega-3 fatty acids?
the healthiest type of fat. Type found in fish
What is stress?
the mental, emotional, and physiological response of the body to any situation
What is trans fat?
the most dangerous, try to avoid these all together
Define life expectancy
the number of years a person can expect to live based on their birth year
Define Rest (in muscle strength/Exercise)
the time between sets
What are the components of the FITT Principle for Maintenance?
• Frequency: 3-5 times per week • Intensity: 60-85% THR • Time: 30-60 minutes inside THR • Type: Aerobic Exercises
What are the components of the FITT Principle for Weight Loss?
• Frequency: 5-7 times per week • Intensity: 60-85% THR • Time: 45-60 minutes inside THR • Type: Aerobic Exercises
What are the benefits of fitness?
• Improves cardiovascular system • Improves immune system • Lowers the risk of chronic disease and illness • Decreases chances of CVD and Cancer • Increases longevity • Increases HDL Cholesterol levels • Reduces resting heart rate • Decreases blood pressure • Decreases percent body fat • Speeds recovery time from injury, disease or sickness • Reduces stress and anxiety
