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43 Cards in this Set
- Front
- Back
1. A physical state encompassing cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition.
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Health (-Related Fitness)
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2. A constant and deliberate effort to stay healthy and achieve the highest potential for well-being.
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Wellness
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3. Wellness includes:
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social, emotional, physical, environmental, spiritual, occupational, and mental.
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4. Systematically and progressively stress the system beyond “normal” limits to cause improvements in physiologic processes.
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Overload Principle
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5. Activities performed must be directly related to the component.
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Specificity Principle
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6. Specificity Principle: cardiorespiratory –
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must maintain elevated heart rate.
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7. Specificity Principle: strength/endurance –
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must work muscles through full ROM bilaterally.
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8. Lack of movement/physical activity.
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Hypokinetic
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9. Hypokinetic: hypo = ___, kinetic = ________
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Hypokinetic: hypo = (LOW), kinetic = (MOVEMENT)
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10. “Hardening of the arteries.”
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Atherosclerosis
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11. Atherosclerosis: Due to fatty deposits (______) in the arteries that causes _________ of the blood vessel.
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Atherosclerosis: Due to fatty deposits ([PLAQUE]) in the arteries that causes (NARROWING) of the blood vessel.
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12. Health-Related Fitness Components: Cardiorespiratory – the ability of the body to deliver ______ to working tissues… measured as ___ ___ (most important for young, middle-age adults).
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Health-Related Fitness Components: Cardiorespiratory – the ability of the body to deliver (OXYGEN) to working tissues… measured as (VO2 MAX) (most important for young, middle-age adults).
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13. Health-Related Fitness Components: Muscular Strength –
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Ability to exert maximal force.
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14. Health-Related Fitness Components: Muscular Endurance –
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Ability to repeatedly exert submaximal force.
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15. Health-Related Fitness Components: Flexibility –
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Range of motion within joints… joint specific (most important for elderly).
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16. Health-Related Fitness Components: Body Composition – Ratio of ____ mass to fat mass in the body (men healthy range __-__%; women healthy range __-__%).
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Health-Related Fitness Components: Body Composition – Ratio of (LEAN) mass to fat mass in the body (men healthy range [11-15%]; women healthy range [18-23%]).
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17. Karvonen Target Heart Rate – How to calculate it: (1) Take Maximal HR (___ – ___) (2) Subtract Resting HR (RHR) (-__) from Maximal HR which gives you your Heart Rate Reserve (HRR) (3) Figure out your Exercise Intensity (.60; .70; .80) (4) ________ your HRR with your Exercise Intensity (5) Take that figure and add your RHR which gives you’re your Target HR Zone.
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Karvonen Target Heart Rate – How to calculate it: (1) Take Maximal HR ([220 – AGE]) (2) Subtract Resting HR (RHR) ([-70]) from Maximal HR which gives you your Heart Rate Reserve (HRR) (3) Figure out your Exercise Intensity (.60; .70; .80) (4) (MULTIPLY) your HRR with your Exercise Intensity (5) Take that figure and add your RHR which gives you’re your Target HR Zone.
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18. Low Back Pain: Is caused by ________ __________, poor _______ and body mechanics (weak abdominals, tight glutes/hamstrings), excessive body weight, and _____________ ______.
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Low Back Pain: Is caused by (PHYSICAL INACTIVITY), poor (POSTURE) and body mechanics (weak abdominals, tight glutes/hamstrings), excessive body weight, and (PSYCHOLOGICAL STRESS).
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19. FITT Principle stands for: F – _________, I – _________, T – ____ (Duration), T – ____ (Mode)
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FITT Principle stands for: F – (FREQUENCY), I – (INTENSITY), T – (TIME) (Duration), T – (TYPE) (Mode)
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20. FITT Principle: Cardiorespiratory
a. Frequency – _-_ days/wk vigorous intensity; _ days/wk moderate intensity b. Intensity – Threshold is __-__% HRR for CR benefits c. Time (Duration) – __+ minutes vigorous; __+ minutes moderate d. Type (Mode) – Aerobic activities using _____ muscle groups |
FITT Principle: Cardiorespiratory
a. Frequency – (3-5) days/wk vigorous intensity; (5) days/wk moderate intensity b. Intensity – Threshold is (60-85%) HRR for CR benefits c. Time (Duration) – (20+) minutes vigorous; (30+) minutes moderate d. Type (Mode) – Aerobic activities using (LARGE) muscle groups |
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21. FITT Principle: Strength/Endurance
a. Frequency – _-_ days/wk non-consecutive b. Intensity – Endurance: __-__ reps at 50-70% of 1RM; Strength: _-__ reps at 60-80% of 1RM c. Time (Duration) – _-_ sets, _-_ minutes rest between sets d. Type (Mode) – _-__ dynamic exercises for Big 4 muscle groups |
FITT Principle: Strength/Endurance
a. Frequency – (2-3) days/wk non-consecutive b. Intensity – Endurance: (12-15) reps at 50-70% of 1RM; Strength: (8-12) reps at 60-80% of 1RM c. Time (Duration) – (2-4) sets, (1-2) minutes rest between sets d. Type (Mode) – (8-10) dynamic exercises for Big 4 muscle groups |
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22. FITT Principle: Flexibility
a. Frequency – _-_ days/wk minimum; _-_ days/wk ideal b. Intensity – Slight discomfort c. Time (Duration) – __-__ seconds, _ reps d. Type (Mode) – Static, PNF, ballistic (dynamic) |
FITT Principle: Flexibility
a. Frequency – (2-3) days/wk minimum; (5-7) days/wk ideal b. Intensity – Slight discomfort c. Time (Duration) – (10-30) seconds, (4) reps d. Type (Mode) – Static, PNF, ballistic (dynamic) |
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23. Hypokinetic Related Diseases:
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obesity, hypertension, low back pain, atherosclerosis, cardiovascular disease, diabetes (type II)
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24. Altering Cholesterol: HDL –
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Aerobic exercise, weight loss, niacin intake, drug therapy, smoking cessation.
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25. Altering Cholesterol: LDL –
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Proper nutrition, weight loss, aerobic exercise, drug therapy.
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26. Order of Weight Training Exercises – _____ muscle groups before _____ muscle groups; ________ joint exercises before ______ joint exercises; free weights before machines.
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Order of Weight Training Exercises – (LARGE) muscle groups before (SMALL) muscle groups; (MULTIPLE) joint exercises before (SINGLE) joint exercises; free weights before machines.
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27. Warm-Up – Gradually raise heart rate and lubricate ______, prepare muscles for greater load; failure to properly warm-up can lead to: strained muscles (______), and/or _______ abnormalities.
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Warm-Up – Gradually raise heart rate and lubricate (JOINTS), prepare muscles for greater load; failure to properly warm-up can lead to: strained muscles ([INJURY]), and/or (CARDIAC) abnormalities.
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28. Cool-Down – Gradually return to ___-________ levels; failure to cool down can lead to: _________/fainting, cardiac abnormalities, blood _______ in extremities.
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Cool-Down – Gradually return to (PRE-EXERCISE) levels; failure to cool down can lead to: (DIZZINESS)/fainting, cardiac abnormalities, blood (POOLING) in extremities.
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29. Valid Reasons for No Exercise – Very Limited!!!: ____/_______ (it will further lower immunity), physical __________ (find alternatives to “traditional” exercises), _________ (only if high risk and against Doctor’s advice). There are no “valid” reasons for not exercising.
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Valid Reasons for No Exercise – Very Limited!!!: (SICK/ILLNESS) (it will further lower immunity), physical (DISABILITY) (find alternatives to “traditional” exercises), (PREGNANCY) (only if high risk and against Doctor’s advice). There are no “valid” reasons for not exercising.
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30. Reasons People Exercise/Benefits of Exercise –
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weight management, stress reduction, health benefits, lower blood pressure/cholesterol, reduce risk of CVD.
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31. Measuring Aerobic Improvement – VO2 max testing:
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make initial assessment (1 mile walk), reassess 6-8 weeks later, should improve if training is adequate.
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32. Measuring Aerobic Improvement – Resting Heart Rate (RHR):
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as cardiorespiratory fitness improves, RHR returns to resting more quickly, lower resting heart rate.
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33. Aerobic Activities:
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running/jogging, walking, stair climbers/elliptical, racquet sports (tennis, racquetball, squash), soccer, basketball, swimming/water aerobics, cycling/spinning, rowing.
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34. Non-Aerobic Activities:
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bowling, gymnastics, baseball/softball, football, weight training, golf.
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35. Assessing Body Composition – ___________ Weighing (underwater weighting – very limited availability), ________ Measurements (looks at subcutaneous fat), Girth (Circumference) Measurements (subcutaneous fat indirectly), _____________ Impedance (uses electrical current to measure resistance).
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Assessing Body Composition – (HYDROSTATIC) Weighing (underwater weighting – very limited availability), (SKINFOLD) Measurements (looks at subcutaneous fat), Girth (Circumference) Measurements (subcutaneous fat indirectly), (BIOELECTRICAL) Impedance (uses electrical current to measure resistance).
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36. Chest – Multiple Joint: bench press, incline press, decline press, __ _____ (flat, I, D), push-ups, ____; Single Joint: ____ _____.
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Chest – Multiple Joint: bench press, incline press, decline press, (DB PRESS) (flat, I, D), push-ups, (DIPS); Single Joint: (FLAT FLIES).
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37. Shoulders – Multiple Joint: overhead press, overhead DB press, _______ ___ (DB); Single Joint: _____ raise, ____ raise, lateral raise.
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Shoulders – Multiple Joint: overhead press, overhead DB press, (UPRIGHT ROW) (DB); Single Joint: (FRONT) raise, (BACK) raise, lateral raise.
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38. Back – Multiple Joint: ___ _____, pull ups, ____ ____ ____, chin ups; Single Joint: shoulder shrugs, _________.
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Back – Multiple Joint: (LAT PULLS), pull ups, (BENT OVER ROWS), chin ups; Single Joint: shoulder shrugs, (PULLOVERS).
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39. Legs – Multiple Joint: squat, lunges, ___ _____, split squat, bosu squat, Romanian squats; Single Joint: ___ __________, leg curls, calf (heel) raises, ________.
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Legs – Multiple Joint: squat, lunges, (LEG PRESS), split squat, bosu squat, Romanian squats; Single Joint: (LEG EXTENSIONS), leg curls, calf (heel) raises, (DEADLIFT).
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40. Cardiorespiratory:
a. ________ – running instead of walking b. Specificity – activities must _______ heart rate c. Progression – gradually ________ time/speed |
Cardiorespiratory:
a. (OVERLOAD) – running instead of walking b. Specificity – activities must (ELEVATE) heart rate c. Progression – gradually (INCREASE) time/speed |
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41. Strength/Endurance:
a. Overload – lifting ____ than usual b. ___________ – target large muscle groups c. Progression – gradually ________ reps, sets, resistance |
Strength/Endurance:
a. Overload – lifting (MORE) than usual b. (SPECIFICITY) – target large muscle groups c. Progression – gradually (INCREASE) reps, sets, resistance |
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42. Flexibility:
a. Overload – stretch to __________ b. Specificity – each muscle group, ___________ c. ___________ – gradually increases reps to 4x per set |
Flexibility:
a. Overload – stretch to (DISCOMFORT) b. Specificity – each muscle group, (BILATERALLY) c. (PROGRESSION) – gradually increases reps to 4x per set |
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43. Body Composition:
a. Overload – _______ activity with diet moderation b. Specificity – CHO __-__% protein __-__% fats <30% c. Progression – cut out _________ foods |
Body Composition:
a. Overload – (AEROBIC) activity with diet moderation b. Specificity – CHO (45-56%) protein (10-30%) fats <30% c. Progression – cut out (PROCESSED) foods |