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137 Cards in this Set
- Front
- Back
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6 Benefits of Regular Exercise
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Improves mood
Combats disease Manage Weight Boost Energy Level Promotes Sleep Its Fun! |
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Four Components of Physical Fitness
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Cardiorespiratory Endurance
Muscular Strength and Endurance Flexibility Body Composition |
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Cardiorespiratory Endurance
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Ability of heart, lungs, blood vessels to utilize oxygen for prolonged activity
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Benefits of Cardiorespiratory Endurance
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Increased oxygen capacity (VO2 max)
Increased # of capillaries Decreased RHR (Avg is 70-80 BPM) Decreased recovery time Decreased lipids (fats) |
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Mode of Cardiorespiratory Endurance
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Aerobic activity
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Frequency of Cardiorespiratory Endureance
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3-5 times per week
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VO2 Max
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This is what the cardiorespiratory endurance is measured by
It is the max amt of oxygen the body can use per minute of physical activity Is a point to which oxygen consumption plateaus |
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How is VO2 max expressed?
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as ml of oxygen used in 1 min. per kg. of body weight
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What is the benefit of having a higher VO2 max?
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Can exercise longer before getting fatigued
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Aerobic exercise
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Uses oxygen
longer in duration |
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Anaerobic exercise
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uses NO oxygen
short bursts (2-3 min. of exercise) |
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Cardio moderate intensity
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55-80% Max heart rate
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How many calories can a person burn by doing moderate intensity exercise for 30-45 minutes?
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150
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Cardio vigorous intensity
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60% or higher of VO2 max
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How to calculate MHR (max heart rate)
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220 - age
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How to calculate THR (training heart rate)
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MHR times intensity %
If your MHR is 200 and you want to work at 60%, then your ideal heart rate is 120 bpm |
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Duration of Cardiorespiratory exercise
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20-60 min a day
Avg recommendation is 30 minutes a day |
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Length of time of cardiorespiratory exercise to maintain weight/prevent weight gain
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60 min/day of moderate intensity to maintain
60-90 min/day of moderate intensity to prevent weight gain |
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FIT Principle
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Frequency: how often you exercise
Intensity: how hard you work Time (duration): How long you work |
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Study Good Aerobic Workout Concept on back of Page 1 of Notes!
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Ok, John. I will!
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Benefits of Muscular Strength and Endurance
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Increased muscle mass
Increased energy use at rest Increase RMR Decrease in adipose (fat) tissue |
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Mode of Muscular Strength and Endurance
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Resistance; Sets
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Frequency of Muscular Strength and Endurance
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Total Body 2-3 times/week
OR Segments 5 times/week |
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RMR
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energy needed to maintain all internal physiological functions at complete rest
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How many times more calories does a pound of muscle burn as compared to fat?
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70 times
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Factors that influence RMR
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gender
climate fitness level |
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BMR (basal metabolic rate)
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Sometimes used synonymously with RMR
Difference on how its assessed (fast for 12 hrs; rest for 8 hrs) |
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Muscular Strength
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ability to exert max force against resistance
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One rep max
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max weight one can lift in single repetition
Recommended to use 80% rep max for exercise (3-12 reps) |
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Isometric Resistance
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little/no movement (push or pull immovable object)
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PROs of Isometric Resistance
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cheap, few injuries, specific group can be developed
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CONs of Isometric Resistance
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develop strength at single angle, time consuming
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Dynamic/Isotonic Resistance
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with movement (free weights/dumbbells)
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PROs of Dynamic/Isotonic Resistance
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easy, overload easy, cheap, imitate sport movement
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CONs of Dynamic/Isotonic Resistance
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poor technique leads to injury, fatigue
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Isokinetic Resistance
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speed of contraction constant; equipments adapts resistance
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PROs of Isokinetic Resistance
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resistance easily altered, strength thru whole range of motion, safe
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CONs of Isokinetic Resistance
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machine expensive, not develop ligament/tendon, injury w/out experience
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Supersets
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Two exercises back to back w/opposing muscle groups (Ex. Bicep curls, tricep extensions)
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Compound Sets
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Two exercises back to back w/same muscle group (Ex. push ups, bench press)
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High volume training
vs. High intensity training |
Lots of reps with decreased weight
vs Fewer reps with increase time of contraction |
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Muscular endurance
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ability of muscle to exert sub max force repeatedly over a period of time
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Sets
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comprises a group of specific # of repetitions
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Hypertrophy
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muscle cells overloaded; increase in cell size
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Atrophy
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decrease in cell size from lack of use
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Principle of Specificity
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Focus on specific areas of the body or system of the body to realize increased strength or endurance
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Progressive Overload
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Demands must be increased to realize improved fitness levels
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Benefits of Flexibility
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full range of motion
independent living |
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Mode of flexibility
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stretching (ballistic, static, PNF)
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Frequency of Flexibility
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2-3 days/wk; optimally 5-7 days/wk
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What should you do before stretching?
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Warm up!
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Number of reps for flexibility? Time of hold?
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4-5 per exercise; hold for 15-30 seconds
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Ballistic stretching
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jerky, rapid movements
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Static stretching
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gradual stretch
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PNF (Proprioceptive Neuromuscular Facilitation) Stretching
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"contract and relax"
requires assistance |
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The stretch reflex is an automatic response
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the body reacts in a predetermined way based on a certain stimulus; this is a protective measure the body does to prevent tearing out of normal range
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What happens when the muscle spindle is stretched too far?
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It triggers the impulse to spinal cord for body to contract muscle (takes 1-2 milliseconds)
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Inhibitory action to antagonist muscle to relax (signal splits)
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If not for inhibitory message, both muscles would contract at same time
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Natural Curve of the Spine
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curve natural to help w/shock and distribute stress
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Cervical curve
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neck
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thorasic curve
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chest
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lumbar curve
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lower back
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back pain for 3+ months is
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CHRONIC!
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R.I.C.E. in treatment of minor injuries
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Rest
Ice Compression Elevation |
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For how many hours after an acute injury should you apply ice?
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24-36 hrs
20 minutes on; at least 3 times a day |
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How many hours after an acute injury should you apply heat?
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36-48 hrs
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We store energy in what two types of tissue?
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Lean muscle
Fat tissue |
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One pound of lean muscle tissue can burn _____ calories a day, whereas fat will burn only ______ calories a day
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35-50
2-3 |
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What length of workout will change metabolism?
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20 minute workout 2-3 times a week
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DEXA
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physician used technique to assess body comp
uses very low dose x-ray beams to measure total body fat mass, fat distribution, and bone density |
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Hydrostatic weighing
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most accurate for fitness facilities
regular body weight compared to weight under water requires time, skill, space, and equipment the less you weigh under water, the more obese you are |
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Air Displacement
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sit inside small chamber (bod pod)
computer neurons determine how much air is displaced from individual in chamber body volume is calculated by subtracting air volume from person inside chamber by the volume of person outside of chamber |
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Skin Fold Thickness
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based on principle that amt of subcutaneous fat is proportional to total body fat
good indication of body fat % 3-7 sites to measure; all on right side of body |
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Sites to measure on women as part of Skin Fold Thickness test
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triceps
suprailium thigh |
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Sites to measure on men as part of Skin Fold Thickness test
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chest
abdomen thigh |
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bioelectrical impedence
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sensors applied to skin and weak electrical current set through body to estimate fat tissue, lean tissue, and body water
based on idea that fat tissue is less efficient conductor than lean tissue |
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BMI (Body Mass Index)
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incorporates height and weight to estimate RISK for disease
most widely used to determine obesity and overweight individuals |
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What BMI is considered normal?
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18.5-24.99
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What BMI is considered obese?
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Above 30
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What BMI is considered underweight?
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Under 18.5
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Waist circumference
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Used to assess risk
Waist circumference of over 40 inches in men and over 35 inches in women indicates a higher risk for cardiovascular disease, hypertension, and Type 2 Diabetes helps determine abdominal visceral fat |
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What two tests are great guidelines for determining risk of disease?
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Waist circumference and BMI
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What percentage of American men and women are overweight?
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More than 1/2
120 million overweight and 30 million obese |
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Overweight
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ppl who weigh roughly 10-20 lbs more than they should
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Research shows that ppl that are 30+ lbs overweight during middle age will lose how many yrs of life?
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approximately 7
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Research shows that ppl that are 10-30 lbs overweight during middle age will lose how many yrs of life?
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approximately 3
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Severe obesity (BMI over 45) will decrease life span by how many years?
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20
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If both parents of a child are obese, what is the probability that the child will also be obese?
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80%
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What percentage of Americans are underweight (BMI under 18.5)
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14%
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Services that fat provides
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Insulator to retain body weight
Energy substrate for metabolism Padding against physical trauma |
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The amount of fat for men and women depends on _____ _____
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lifestyle choices
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Men have fat in the _____ part of the body called _____
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upper; android
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Women have fat in the _____ part of the body called _____
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lower; gynoid
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Why is fat % higher in women?
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They have sex-specific fat deposits (breast tissue, uterus, etc.)
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How many calories is equal to a pound of fat?
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3500
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Essential fat
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needed for normal physiological functions and w/out it health and physical performance will deteriorate
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How much essential fat in men vs. women?
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3% and 12%
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Visceral Fat
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located inside abdominal cavity packed between organs for protection (deep inside; out of reach)
Abdominal fat is largely visceral |
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Subcutaneous fat
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just beneath the skin; can be measured by calipers
lower body fat is subcutaneous (thighs, buttocks) gynoid |
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What percentage of the average Western diet comes from empty calories?
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58%
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High calories and highly refined foods take how many times longer to digest?
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5 times longer
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What percentage of people who begin weight loss programs that do NOT include regular exercise are able to lose the desired amt of weight?
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10%
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Weight loss dilemma
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Body is highly resiliant to permanent weight changes through caloric restrictions alone
Lifetime changes of food intake and regular exercise will lead to more successful weight loss and maintenance |
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Yo-yo dieting
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Frequent ups and downs of weight increases risk of dying from cardiovascular disease
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Low Carb Diet
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limits intake of carb rich foods (breads, potatoes, rice, pasta, cereal, juice, crackers, and even fruits and veggies)
Diet is typically high in fat content |
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Examples of Low Carb Diets
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Atkins, Protein Power, Scarsdale Diet, South Beach Diet
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Combo Diets
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claims that eating proteins and non starchy carbs will keep the food from being stored as fat
Allows high protein and high fat food items to be ingested |
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Example of a Combo Diet
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Suzanne Summers -- NO protein w/in 3 hrs of a carb
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What will most combo diets do to the body?
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They will create a nutrition deficiency
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Positive Caloric Balance
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If you take in more calories than you exert
Eat more than exercise (gain weight) |
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Negative Caloric Balance
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If you intake fewer calories than you exert
Eat less than exercise (lose weight) |
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0 Caloric Balance
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If you intake exact amt of calories that you exert
Maintain weight |
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Set Point
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A weight regulating mechanism has a set point for controlling appetite and fat storage
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What will lower your set point?
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A cardio workout and a healthy, balanced diet
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What is the recommended minimum daily caloric intake for men and women.
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1500; 1200
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The set point acts like a thermostat as far as maintaining constant body weight
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It knows al all times how much fat is stored
Some people have high settings; others have low settings |
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What will happen if you diet and lower your caloric intake with regard to set point?
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The body will sense this and increase your appetite or make body conserve energy to maintain "set" weight
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What is the ideal amount of weight to lose in a week?
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3 lbs
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Gene theory
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feature of several recessive syndromes
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How many identified obesity genes are there?
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250
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Leptin
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a hormone produced by body's fat cells and involved in regulating body weight
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Leptin is a powerful stimulus for doing what?
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burning fat
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If enough receptors are present on fat cells, it is impossible for the cell to what?
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Store fat (larger the cell, the less # of receptors)
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High levels of leptin cause what?
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A surplus of calories to be burned
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As fat cells get larger, what happens?
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The # of receptors decrease
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Two ways the body can increase fat cells
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Increase in size
Increase in # (up to 2 yrs old, 7 yrs old, adolescence) |
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What happens if we create numerous fat cells during childhood?
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We increase our risk of being obese as adults
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Can a fat cell ever be destroyed?
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NO!
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Is the # of fat cells or size of fat cells genetically fixed or set for life?
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NO!
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Insulin resistance theory
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Insulin helps the body store excess sugar as fat
Insulin bursts can help contribute to resistance Some ppl develop metabolic change (cells resist insulin) |
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What kind of diet will improve insulin efficiency?
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A diet high in Omega 3 fatty acids
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What are the 5 components to a good aerobic workout?
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Warm Up (3-5 minutes)
Stretch (5 minutes) Conditioning (20-60 minutes) Cool Down (5 minutes) Stretch (5 minutes) |
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Purpose of warm up
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redirect blood flow
fluid to joints |
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Purpose of initial stretch
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prevent injury
extensibility of muscle/tissue |
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Purpose of conditioning
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cardiorespiratory improvement
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Purpose of cool down
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redirect blood flow
dissipate body heat |
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Purpose of final stretch
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Support cool down
reduce soreness move lactic acid |
