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69 Cards in this Set
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- Back
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What is hypokinetic diseases?
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Physical Inactivity. Can cause deterioration of the heart and circulatory system, muscles, bones, and various body processes.
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No Moving
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Atherosclerosis is?
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The deposition of cholesterol and other lipids along the inside of the arterial walls, causes MOST heart attacks and strokes.
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Heart Attacks and Strokes
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Leading cause of death in the United States.
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Diseases of the heart
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Beat Beat Beat
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Controllable Risk Factors
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Cig Smoking, High blood pressure, high blood cholesterol, physical inactivity, obesity and overweight, diabetes mellitus
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Uncontrollable Risk Factors
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Increasing age, male sex, race, heredity
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Aerobic fitness is?
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The ability of the heart, lungs, and blood vessels to supply oxygen to the working muscles and the ability of the muscles to utilize oxygen to continue work or exercise.
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Oxygen
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Aerobic means "__ ___ ___ ___ ___"
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In the presence of oxygen
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Aerobic exercises are?
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cycling, rowing, cross country skiing, and stair stepping
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Can use large muscle groups and can be done continuously.
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Aerobic Exercises
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Anaerobic means " ___ __ ___ __ ___"
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In the absence of oxygen
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Activites of anaerobic exercise is?
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sprinting, weight lifting, calisthenics, and many sports
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Measurement of expired gases is called?
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indirect calorimetry
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What represents a level of performance that provides some degree of protection from hypokinetic diseases.
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The Healthy Fitness Zone
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ZOne
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Exercise prescription refers to the number of days per week?
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Frequency
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How much you do something
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Intensity
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refers to the level of the exercise, or how hard you work out.
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determination
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a widely used model to estimate exercise heart rate
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Percent of maximum heart rate reserve model
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Estimate maximum heart rate by?
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220-age=beats per minute
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A measure of exertion used to gauge exercise intensity and for exercise testing and prescription.
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rating of perceived exertion (RPE)
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Duration
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Refers to how many minutes you exercise per session
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how much
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Refers to the increase in exercise requirements as fitness improves.
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Progression
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Gaining
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Three stages of the prescription for aerobic exercise.
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initial conditioning stage, improvement conditioning stage, and maintenance conditioning stage
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Over ___ percent of the US adult population is classified as being overweight.
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60%
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Body Mass Index is?
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method that evaluates a persons weight to height ratio and is expressed in kg/m^2
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Advantages of BMI
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simple to obtain accurate measurements and it is easy to train others to make the assessment
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Disadvantage of BMI
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BMI does not differentiate between fat and fat free body mass
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False positive in BMI is
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Have a high BMI and a low body fat level
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False Negative in BMI is
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Have a normal BMI but have too much body fat.
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Body composition refers to
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relative percentages of different tissues within the body.
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Fat free mass is composed of ____?
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water, muscle, bone, connective tissues, and internal organs
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Fat mass is composed of ___?
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Fat tissue within the body
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Percent fat indicates?
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thepercent of body weight that is fat.
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Recommendations for weight loss. (3)
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1. Choose the program that is right for you
2. Choose a program that is reasonable in terms of what you have to do to be successful and safe 3. Choose a program that is able to document long term results |
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Successful weight loss and weight maintenance.
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Caloric rstriction, exercise, and resistance training
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Amount of force a muscle can exert or resist in a single maximum effort.
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Muscular Strength
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Ability to repeatedly exert force over a period of time, thereby resisting fatigue
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Muscular Endurance
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Overload Principle
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Muscle is overworked harder then it is normally accustomed to working, the muscle will respond to the work by beoming stronger and more efficient.
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Repition is
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one movement or exercise
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a Set is
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a specific number of repition of that particular exercise.
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Term used to describe the increase in muscle size that is a result of strength training
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Hypertrophy
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Chronis means? transient means?
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lasts a long time, comes and goes
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Occurs during and/or immediatly following a resistance training exercise.
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Transient Hypertrophy
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Muscles can atrophy meaning?
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Decrease in siz if they are not used.
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Improvement in muscular endurance is achieved using _________.
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Lighter resistance and a greater number of repititions.
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Isometric training defined as?
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a muscular contraction with no change in the middle length.
(iso= same, metric=measure) |
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Isotonic training occurs when?
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A contracting muscle changes length against a constant load.
(iso=same, tonic=tension) |
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The elongation of the muscle is the _____ phase of concentration.
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Eccentric
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The ____ phase of contraction occurs when a muscle shortens.
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Concentric
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Isokinetic training refers to?
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The contraction of a muscle performed at a constant rate of speed
(iso=same, kinetic=movement) |
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Commonly used in rehabilitation and sports medicine setting.
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Isokinetic training
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The ability to move through a full range of motion.
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Flexibility
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Static stretching is
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one of the safest methods of stretching. refers to holding a position without movement, it is slow and sustained.
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Ballistic Stretching is
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characterized by bouncing while you stretch
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Estimates suggest that ___ of the population does not achieve recommended physical activity. ____ of the population is sedentary. ___ of all individuals who start an exercise program quit.
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60%, 40%, 50%
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Exercise motives can be.
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Social, recreational, and enjoyment
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Exercise barriers
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all the factors that make exercise participation difficult and unattractive.
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SMART goals!! ***
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Specific
Measurable Action Oriented Realistic Time frame-short and long term |
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Increasing physical activity levels requires behavior change. (ABC)
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A=Antecedants to
B=Behavior to C=Consequences |
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Events that come before a certan behavior and stimulate a person to act in a certain way.
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Antecedents
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Consequences are?
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Events that come after the behavior and influence whether a certain behavior is repeated.
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Reinforcers are?
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any consequences that increase the probability that a person will repeat a certain behavior.
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Include any consequence that decreases the probability a person will repeat a certain behavior.
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Punishers
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Association occurs when ___.
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individuals "tune in" to what their body is feeling and internal sensations such as heart rate, breathing, and how their muscles feel.
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Occurs when a person tunes out sensory feedback. Individuals may watch tv or talk to others to distract themselves from how they feel.
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Dissociation
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Stressors are
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any real or imagined event that places a demand on us and requires change and adaptation.
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Involve the mind and body. Diseases.
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Psychosomatic diseases.
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The internal dialogue that is on-going in the back of our mind.
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Self-talk
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Results in physiological changes that are directly opposite of the stress reaction.
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Relaxation response
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Three types of relaxation techniques.
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breath control, muscle relaxation, mental relaxation
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A technique used to change a persons outlook on a stressful situation by creating alternative or different ways of looking at the stress producing circumstances.
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Reframing
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