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15 Cards in this Set
- Front
- Back
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ACSM PRINCIPLES OF PHYSICAL TRAINING FOR FLEXIBLITY, MUSCULAR FITNESS and CARDIOVASCULAR ENDURANCE
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* For general fitness program (muscular strength/endurance/flexibility/body composition)
- Frequency: 2-3 days/wk, full body; nonconsecutive days - Sets/Reps: 1 set of 8-12 to the pt. of fatigue - Warm-up: general (cardio); specific (strength) - Rest: 24-48 hrs b/t workouts * For exercise (cardiorespiratory endurance & body composition) - 3-5 days/wk cardiorespiratory exercise - 20-60 mins in duration (depends on intensity) - Intensity 55/65-90% of target heart rate/RPE - warm up & cool down |
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USAGE OF RPE (ratings of perceived exertion)
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- experienced exercisers may use this subjective scale to estimate how near they are to their target heart rate zone provide a fairly good estimate of the actual heart rate during physical activity
- based on the physical sensations a person experiences during physical activity (including increased heart rate/respiration/sweating/muscle fatigue) |
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RISK FACTORS FOR HEART DISEASE, SMOKING
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* Heart disease (#1 cause of death in US)
- Diet, inactive life style, smoking, excessive alcohol consumption * Smoking (#1 actual case of death among Americans= due to lifestyle & environmental factors) - leading presentable cause of death among Americans - Individuals can influence their own health risks |
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ASSOCIATION BETWEEN EXERCISE AND CHRONIC DISEASE
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- being physically active, having responsible sexual behavior, managing body weight help protect against chronic illness
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TYPES OF RECOMMEND STRETCHING, STATIC, BALLISTIC, DYNAMIC -SAFETY ISSUES
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- Static: each muscle is gradually stretched, & the stretch is held for 15-30 secs; most often recommended by fitness experts b/c it is the safest
- Ballistic: muscles are stretched suddenly in a forceful bouncing movement; trains the elastic component of muscle, so it can be an appropriate stretching technique for some well-training athletes - Dynamic: emphasizes functionally based movements - involves moving the joints through the range of motion used in a specific exercise or sport in an exaggerated but controlled manner; movements are fluid rather than jerky - Most challenging b/c they require balance & coordination; may carry a greater risk of muscle soreness & injury |
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SAFE STRETCHING TECHNIQUES
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- Safest, most effective technique is active static stretching w/ an occasional passive assist
A. exercise statically to pt. of mild discomfort, not to the pt. of pain -soreness should not last more than 24 hrs - Hold for 15-30 sec/ rest for 30-60 sec (&repeat) B. increase intensity & duration gradually over time C. gentle warm-up exercises (e.g. easy jogging) BEFORE a pre-exercise stretch |
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PRINCIPLES OF PHYSICAL TRAINING – SPECIFICITY, PROGRESSIVE OVERLOAD, REVERSIBILITY
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- specify: exercises must be designed specifically for the training component
- Progressive overload: body adapts to the demands of exercise by improving its functioning (F.I.T- frequency, intensity, time) - Reversibility: body adjusts to lower levels of activity by losing fitness; 50% of improvement lost within 2 mos- keep intensity consistent (indiv. differences) |
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DIMENSIONS OF WELLNESS – IDENTIFY
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A. physical B. Emotional C. Intellectual D. Spiritual E. Social F. Environmental
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R-I-C-E- IDENTIFY
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Rest, Ice, Compress & Elevate (for minor injuries)
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IDENTIFY HEALTH RELATED FITNESS COMPONENTS
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A. cardiorespiratory endurance
B. muscular strength C. muscular endurance D. flexibility E. body composition |
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BASIC DIFFERENCES BETWEEN ANAEROBIC/AEROBIC ENERGY SYSTEMS
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A. Anaerobic
(nonoxidative) for intense activity - supplies energy to muscle cells through the breakdown of muscle stores of glucose & glycogen - produces lactic acid accumulation may produce fatigue B. Aerobic (oxidative) for prolonged activity - supplies energy to cells though breakdown of glucose, glycogen, fats, & amino acids - cannot produce energy as quickly, but can supply energy for much longer periods of times |
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LOW BACK RISK FACTORS/CAUSES
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- Age - excess body weight
- Degenerative diseases - psychological stress/depression - History of back trauma - poor posture - Smoking |
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TRAINING HEART RATE CALCULATION
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(target rate @ which you should exercise to experience 50-90% cardiorespiratory benefits)
A. estimate maximum heart rate (MHR) by subtracting age from 220 B. multiply MHR by 65% & 90% to find target heart zone C. start @ 55/65% or below if you have been sedentary |
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BENEFITS OF WARM UP AND COOL DOWN
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* Warm-up:
- decrease your chances of injury - increase muscle temperature - reduce joint stiffness - bathe joints in lubricating fluid - increase blood flow to the muscles - enhance muscle metabolism - Mentally prepare you for workout * cool down: - Helps safely restore circulation to its normal resting condition |
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VO2 MAX – WHAT IS IT AND HOW DO WE ESTIMATE IT
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* Maximal oxygen consumption
483 ÷ your run-walk time (mins) + 3.5 = VO2 max |
