Concepts Of Physical Fitness

Front 1

Define flexibility

Back 1

ability of your joints to move through a full range of motion

Front 2

Why is important to have good flexibility?

Back 2

Flexibility is needed to perform efficiently and effectively in daily life

Front 3

What is VO2?

Back 3

Aerobic capacity – amount of oxygen consumed

Front 4

List 6 causes of poor flexibility

Back 4

Genetics, previous injury, age, muscle size, gender, and overweight

Front 5

What are the different methods of stretching?

Back 5

Static
proprioceptive neuromscular facilitation (PNF)
ballistic

Front 6

What is static stretch?

Back 6

done slowly and held for a period of time (active assistance or passive assistance)

Front 7

What is proprioceptive neuromuscular facilitation (PNF)

Back 7

precontraction of the muscle to be stretched and a contraction of the antagonist muscle during the stretch

Front 8

What is ballistic stretch ?

Back 8

uses momentum to produce the stretch (either passive or active)

Front 9

Define active assistance.

Back 9

an assist to stretch from an active contraction of the opposing muscle (can be self or partner assisted)

Front 10

Define passive assistance.

Back 10

stretch imposed on a muscle with the assistance of a force other than the opposing muscle (can be self or partner assisted)

Front 11

Describe the threshold of training and target zone (FIT) for flexibility. (Static only)

Back 11

Threshold -
Frequency = 3x per week
Intensity = hold at end of ROM
Time = 15 sec, 3 reps (rest 30 sec. between reps)

Target Zone
Frequency = 3-7x per week
Intensity = add passive assistance
Time = 15- 60 sec, 3-5 reps (rest 30 sec. between reps)

Front 12

Define Target zone.

Back 12

the overload needed to make significant gains in flexibility or progress if hit plateau

Front 13

What are some precautions you should observe when performing stretching exercises?

Back 13

Warm muscles before attempting to stretch.
Stretch with care
Maintain good alignment
Stretch sm joints in extremeties first then progress toward trunk with muscles of larger joints

Front 14

What is the safest, most effective method of stretching?

Back 14

Static stretching is wildly recommended because it is less likely to cause injury, but Proprioceptive neuromuscular facilitation (PNF) is the most effective at improving flexibility.

Front 15

agonist muscles

Back 15

group of muscles being stretched

Front 16

Antagonist muscle

Back 16

opposite side of limb being stretched

Front 17

Hypermobility

Back 17

slackness in joint and muscles and ligaments (soft tissue) surrounding the joint.

Front 18

ROM

Back 18

range of motion – full motion possible in a joint or series of joints

Front 19

Stretch reflex

Back 19

acts to resist the stretch unless maintained then reflex subsides and muscle is allowed to lenthen

Front 20

Reciprocal inhibition

Back 20

reflex relaxation in stretched muscle during contraction of the antagonist

Front 21

Active assistance

Back 21

– an assist to stretch from active contraction of opposing muscle

Front 22

Passive assistance

Back 22

stretch imposed on a muscle with the assistance of a force other than the opposing muscle

Front 23

Aerobic capacity

Back 23

measure of aerobic or cardiovascular fitness

Front 24

Ligaments

Back 24

tissue that connects bones

Front 25

Tendons

Back 25

connect muscles to bones and facilitate movement

Front 26

Describe the health benefits of cardiovascular fitness and flexibility

Back 26

-Decrease heart disease and other chronic, hypokinetic conditions
-Improve cholesterol, blood pressure
-Decrease abdominal body fat
-Ability to enjoy leisure activities, meet emergency situation

Front 27

Describe the FIT formula (aerobic) for improving cardiovascular fitness

Back 27

Frequency – 3-6 days/week
Intensity – Moderate, 40 – 85% HRR or 55-90 Max HR
Time – 20 – 60 min/day

Front 28

How do you count your pulse to get accurate heart rate count

Back 28

Pulse – radial or carotid – press gently, count the pulse, check within 1 minute of completing exercise, take 15 sec and multiply X4

Front 29

Describe the maximal heart rate method for determining threshold and target heart rates

Back 29

Max HR does not use resting heart rate and uses 55% and 90% to calculate threshold and upper limit

Front 30

Describe the heart rate reserve method for determining threshold and target heart rates

Back 30

Heart Rate Reserve uses resting heart rate to determine threshold and upper limit, also uses 40% and 85% of HRR

Front 31

What is perceived exertion?

Back 31

RPE – ratings of perceived exertion is a number 6 – 20 from very,very light to very, very hard, where 12 is the threshold value and 16 is the upper limit

Front 32

How does regular exercise help the heart function more efficiently?

Back 32

Regular exercise increases the size and strength of the heart, which can then pump more blood with each beat.

Front 33

Describe the characteristics of aerobic physical activity.

Back 33

activity with enough intensity to produce improvements in cardiovascular fitness

Front 34

Describe the characteristics of anaerobic physical activity.

Back 34

Anaerobic is high intensity exercise that lasts 10-90 seconds and has an O2 debt, body's demand for O2 exceeds its ability to supply it

Front 35

List a variety of aerobic activities and training methods that improve physical fitness

Back 35

Continuous – Interval – Circuit – Fartlek –

Front 36

How do you determine current level of cardiovascular fitness?

Back 36

Current level is best determined by laboratory assessment of VO2 max

Front 37

What type of population should not be given a target heart rate range?

Back 37

Under 20 and over 40 have underestimated and overestimated ranges ???

Front 38

What are some of the best tests of cardiovascular fitness?

Back 38

Step test, swim test, 12 min run test, astrand bicycle test, walking test

Front 39

calculate heart rate using Percentage of Maximum Heart Rate

Back 39

% of Max HR method 55% and 90%
Max HR=208 – (.7 x age)
Max HR x .55 = _______lower limit
Max HR x .90=_______ upper limit

Front 40

how to calculate heart rate Heart Rate Reserve method

Back 40

Max HR = 208 – (.7 x age)
HRR method (preferred) 40% and 85%
Max HR=208 – (.7 x age)
Max HR- Resting HR= HRR (heart rate reserve)
HRR x .4 = ___+Rest HR= threshold
HRRx.85=__+ Rest HR = __upper limit

Front 41

Which stretching method is considered the most effective?

Back 41

PNF is most effective at improving flexibility

Front 42

Define HDL

Back 42

HDL = good cholesterol, pip cholesterol and helps remove from body

Front 43

Define LDL

Back 43

Low Density Liproprotein = a core of cholesterol that is surrounded by protein; “bad cholesterol”

Front 44

What are examples of lifestyle physical activity?

Back 44

Golf, bowling, fishing, stairs, yard work

Front 45

Why do public health guidelines now recommend moderate
activity rather than vigorous activity?

Back 45

Moderate activity has many health, wellness and fitness benefits. Vigorous activity enhances the ability to perform in certain athletic events, but increases the risk for orthopedic injury.

Front 46

Right side of heart

Back 46

superior/inferior vena cava - right atrium - tricuspid valve -right ventricle - pulmonary valve - pulmonary artery

Front 47

left side of heart

Back 47

lungs - pulmonary veins - left atrium - mitral (atrioventrical) valve - left ventricle - aorta valve - aorta - body