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25 Cards in this Set
- Front
- Back
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What does the 1966 Suregon General's summary on PA and Health suggest? |
You should accumulate 30 minutes of PA daily |
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How can hypokinetic diseases (due to physical inactivity) be reduced through an active lifestyle? |
-Lower blood pressure -improve cholesterol leves -prevent and manage diabetes -reduce obesity |
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Aerobic (as related to ACSM Cardiorespiratory Training Guidelines) |
Before workout. 3-10 minutes of of rythmic movement. Increases breathing and heartrate. -walking -biking -Cross Country Skiing ** 20-30-60 minutes at THR level or fat burning stage |
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FITT principle according to ACSM |
- Frequency: (3-5 days per week) - Intensity: (Whats my THR and RPE) - Time: (Min 20 minutes, Max 60 min) - Type: (Aerobics, dancing, running, etc) |
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What is THR |
Target Heart Rate |
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What is RPE |
Rate percieved exertion |
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Specificity |
Type of training dictates reaponses (example: anerobic vs anaerobic) |
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Overload |
Must perform activities in greater amounts to get improvements. (Push anaerobic threshold) 60%-90% |
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Reversibility/disuse |
Results in a loss of gain you acquired with overload |
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Overuse |
Over training |
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Individualality |
Experience, hereditary, goals, self-discipline |
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Progression |
Gradually increasing stress as in overload of amount of excersize |
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What are the 5 major components of health related physical fitness (HRPF)? |
- Flexibility - C-V/C-R Aerobic endurance - Muscular Strength - Muscular Endurance - Body Composition |
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Hypertrophy |
Mass or size |
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What are realistic expectations or TE's from participation in either typical strength or endurance weight training programs for adults? |
10-15% |
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What body area is targeted for flexibility work to prevent injury? |
Lower back |
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How long should you hold a static stretch position? |
10-30 seconds |
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What stretching techniques are best for atheletes? |
Partner or PNF |
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What stretch is best for exercise entuistiasts? |
Static |
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Whst are the common stretching techniques? |
Static, ballistic, partner, PNF |
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What are the 4 modifiable lifestyle risk factors for CHD |
Smoking Cholesterol (TBC/ HDL/ LDL) Blood pressure (BP) Activity level |
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How long do physical TEs take to appear? |
6-8 weeks |
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How long does it take for chronic activity to become a habit? |
6-8 months |
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What are the key "adherence variables" associated with lifelong personal exercise programs? |
Evaluation Same time of day Friends Fun activity Convinent Accessable facility |
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What are the 5 major components of health related physical fitness assessed in the PSU lab? |
Max VO2 Body Composition Flexibility Muscle strength Muscle endurance |
