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144 Cards in this Set
- Front
- Back
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• You are the best that you are going to be right now unless you do one of two thing
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1) unless you maintain where you are its going to get worse 2) do something to improve your health.
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Key words
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moderation, prevention and RED (rest, exercise, and diet)
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• Aerobic activity
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any type of activity that is going to benefit the heart.
o Ex: swimming, biking, running |
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• Anaerobic:
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o Ex: swimming, biking, running
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• The difference between aerobic and anaerobic is
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intensity and time.
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when working out aerobically
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The oxygen supply is meeting the demand of the activity you are doing.
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• Anaerobic activity
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you get in the pool and swim as hard and fast as you can until you get to the end. The oxygen supply does not meet the demand of the activity you are doing.
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• Good health formula
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24 hours= 8 rest, 8 play, 8 work
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average lifespan of Americans
what percent of those are healthy? Unhealthy? |
77.6 years
Healthy 69.3 Unhealthy 8.1 |
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Wellness
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quality of life sense of well-being. Its perception, how you feel about your life.
- the positive component of health; quality of life, sense of well being; a product; multidimensional. |
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types of wellness
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emotional, intellectual (being intellectually well means being informed and open minded), physical, social, and spiritual.
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Health
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is freedom from illness and disease, freedom from debilitating condition.
- state of being associated with freedom from illness and disease. |
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• The dimensions of Health and wellness
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o Emotional-mental
o Intellectual o Physical o Social o Spiritual o Total outlook |
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• Physical fitness
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body’s ability to function efficiently and effectively
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• Intrinsic reason
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working out for the inside (health).
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• Aesthetic reason
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working out to try to look good
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• Health related physical fitness
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1. Cardiovascular endurance
2. Muscular endurance 3. Muscular strength 4. Flexibility 5. Body composition |
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1. Cardiovascular endurance
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the bodies ability to continue movement
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2. Muscular endurance
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reps
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3. Muscular strength
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max (how much weight can you hold at one time)
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4. Flexibility
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range of motion ROM in a given joint (flexion is a reduction in an angle.
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5. Body composition
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percentage of fat compared to everything else in your body
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• Absolute strength
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how much you can lift total.
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• Relative strength
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how much you can lift relative to your body weight
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• Your body fat should not be higher than what %
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30
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• Cardiovascular fitness
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- ability of the heart, lungs and circulatory system to perform work (how a body utilizes oxygen and blood).
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• Cardiovascular fitness
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fitness is the most important component of physical fitness.
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• Skill-related physical fitness (mainly for athletes)
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o Agility
o Balance o Coordination o Spend o Power o Reaction time |
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• Healthy lifestyles (how to accomplish)
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o Regular physical activity
o Eating well o Managing stress o Avoiding destructive habits o Practicing safe sex o Adopting good safety habits o Learning first aid o Adopting good personal health habits o Seeking and complying with medical advice o Being an informed consumer o Protecting the environment |
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• Value of fitness
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o Look good
o Feel good o Enjoy life o Be healthy |
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• Priority lifestyles for good health
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1. regular PA (personal activity) 2. Eating healthy 3. Managing stress
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• The HELP philosophy: the basis for a healthy lifestyle:
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H a personal Philosophy that emphasizes health can lead to behaviors tha promote it
E Everyone can benefit from healthy lifestyles regardless of age or current health status L Healthy behaviors are most effective when practiced for a lifetime P Healthy lifestyles should be based on personal needs and interests |
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• The stairway to lifetime fitness: a path to independence
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• Problem solver
o Fitness evaluation • Personal PA pattern • Achieving fitness o Regular physical activity |
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• Types of pre-participation screening
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1. Self-guided
2. Professionally-guided |
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o Proper preparation can help make physical activity
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enjoyable, effective, and safe
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• Factors to consider prior to physical activity:
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o Pre-participation screening (medical readiness for physical activity) (see next slide)
o Proper equipment and shoes o Technology applications (e.g., GPS in shoes, “smart shoe”) |
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What can clinical exercise determine?
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whether a person can safely perform exercise
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• Components of a workout
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Warm up
Workout Cool-down |
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what are the two phases of Warm-Up
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: stretch and cardiovascular
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how long should you stretch?
for flexibility? |
10-30 seconds
• Flexibility is 30-69 seconds. |
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• Purpose of cardiovascular phase is
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to increase circulation prepare your body for the workout
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How long should warm up last?
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5-10 min
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Work out should last
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20 minutes to an hour
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does the workout include warm up and cool down?
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no
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Two phases of workout
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• Two phases: cardiovascular and resistance
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cool down should last
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5-10 min
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• Most neglected component of the workout.
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cool down
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Two phases of cool-down
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• Two phases: cardiovascular and flexibility
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• Heat related illnesses
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o Heat cramps
o Heat exhaustion o Heat stroke |
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primary reason for heat cramps
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dehydration
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when you Exercise in the heat you should
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o Avoid high heat/humidity
o Replace fluids (during and after activity) • Monitor your urine o Avoid extreme fluid intake o Gradual exposure o Dress properly o Rest frequently o Watch for signs of heat stress |
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How much water should you drink a day?
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• You need half your body weight in oz. of water and the water you lost during your exercise.
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things to think about when exercising in the cold
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o Wind-chill factor
o Dress in layers |
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• Effects of altitude
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o Lower partial pressure of oxygen lead to shortness of breath
o Cold, dry air promotes dehydration o Acute mountain sickness |
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What is DOMS?
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o Delayed-onset muscle soreness
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When does DOMS occur?
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o 24-48 hrs. after intense exercise
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what does not cause DOMS?
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o Not caused by lactic acid
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what causes DOMS?
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by microscopic muscle tears resulting from excessive loads on the muscles
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• Common injuries
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o Sprains
o Strains o Muscles cramps |
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Sprains deals with
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ligaments
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o Strains deals with
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muscles/tendons
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• Treatment of injuries
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o R rest
o I ice o C compression o E elevation (above the heart |
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Two places to check pulse
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Carotid artery and Radial Artery
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Best way to check pulse
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is completely laying down or sit upright for a while before taking it.
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• Exercise does what to your heart rate.
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lowers
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Why does exercise lower your heart rate?
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The heart is a muscle so the more you exercise it the more effectively it will work.
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• How can PA and good fitness contribute to optimal health/wellness?
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o Aid in disease/illness prevention
o Significant contributors to disease/illness treatment o Methods of health/wellness promotion |
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o What physical activity can do for health
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• Reduces risks of many chronic diseases
• Promotes weight control • Slows premature aging • Improves quality of life |
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• Chronological age:
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how old you have actually been alive.
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• Biological age:
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the age of your body. (you could be 22 years old and have the body of a 50 year old
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Factors of heart disease
Primary and Secondary |
Primary risk factors
o Diet/obesity o Physical inactivity o Smoking o HBP o High Cholesterol Secondary - Age - Gender - Race - Heredity - Triglycerides - stress diabetes - anger |
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• Factors that cannot be altered
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o Age
o Heredity o Gender o Race |
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Factors that can be altered
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o Physical activity
o Diet o Stress o Tobacco use o Body (fatness) o Blood lipids, blood glucose, and blood pressure o Reducing your risk of diseases |
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• Characteristics of an Artery
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its elastic and they will expand allowing more blood flow
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arteriosclerosis
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But because of the deposit on the wall the artery loses its elasticity and cannot expand this is
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atherosclerosis
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o Build up of plaque on the wall
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o Purpose of Artery
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taking blood away from the system
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o Protective Protein Theory
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• Loosen the fat deposits off the artery wall and puts them back into the blood streams. They reverse the effect.
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o Desirable Cholesterol level is
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less than 200 any thing over 140 is high
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o Exogenous cholesterol
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is the cholesterol we get from our diet
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o Endogenous
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is the cholesterol the body makes
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Common HDL's for men and women
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men above 40 women above 55
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o How to raise the HDL’s
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By eating green healthy leafy vegetables and exercise.
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o How do we exercise to raise our HDL’s
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weight training and lifting weights
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What do HDL's do?
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reverse fat deposit buildup
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o How to read blood pressure:
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S/D=Systolic/Diastolic=Contraction/Relaxation
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o Normal blood pressure numbers
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• Men: 120/80
• Women: 110/70 • When you work out the numbers go up |
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o Hypertension (blood pressure) Numbers
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• 140/90
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• Principles of physical activity
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o Overload principle-
o Principle of progression o Principle of specificity o Principle of Reversibility o Dose-Response relationship o Principle of diminishing returns o Principle of rest and recovery o Principle of “individuality” |
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o Overload principle
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• You have to put more stress on the body than it’s used to in order to make gains or improvements.
• Basic principle all others correlate to this principle. • If you do not make it a little more difficult and push harder then you are accomplishing anything. |
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o Principle of progression
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• Key word for this is gradual. We gradually move to our objective.
• You must move gradually. If you do not exercise do not go out too fast. You may get too sore. |
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o Principle of specificity
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• Read this from chapter 5.
• If you want to gain strength you have to be specific in your work out. If you want to gain strength you have to lift weights. If you want to improve your abs you have to do crunches. |
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o Principle of Reversibility
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• If you don’t use it you will lose it
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o Dose-Response relationship
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• You have a dosage of exercise required in order to improve.
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o Principle of diminishing returns
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• At a certain point you will hit a wall or breaking point where you cant make any more progress. You are not going to make the gains like you did from the beginning. And if you keep going and stretching your body out then your progress will go down.
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o Principle of rest and recovery
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• The body needs 24 hours to recover from an intense exercise.
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o Principle of “individuality”
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• You are you and you are no one else. Everyone’s body responds differently from other people.
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• Somatotype is what?
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body type
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• Three body types
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Ectomorph
Endomorph Mesomorph |
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o Ectomorph
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• A person who can eat anything and not gain any weight. When they get older and gain weight it is all in their stomach.
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o Endomorph
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• Stocky, if they so much as smell food they will gain weight.
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o Mesomorph
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• Does not exercise at all but have muscles. No matter what they have great muscles.
• Muscular type individual it is easy for them to go to the gym and get muscles because they are predisposed to it. |
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• Moderate activity
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o Any thing = to brisk walking
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vigorous activity
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anything more intense than brisk walking
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• Principle of individuality
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o Benefits of physical activity vary for each person
o Individuals have unique characteristics • Heredity • Age • Gender • Ethnicity • Lifestyles • Current fitness and health status • Other factors |
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• FIT formula:
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Frequency, Intensity, Time, Type (sometimes)
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How to calculate MHR
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MHR=220- age
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What is MHR
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Maximum heart rate- its the maximum BPM that the heart can do.
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• Formula for target zone
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o Lowest
• 220-age x .60 = BPM o Highest • 220- age x .85 = BPM |
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• Principles from the physical activity pyramid
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o No single activity provides all the benefits
o Something is better than nothing o These amounts may not be enough for weight management (45-60 min, as opposed to 30 min) o Specific activity recommendations for youth and older adults. |
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• Physical fitness standards
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o Health-based criterion-referenced standards are recommended or rating your fitness
o Good fitness zone o High performance zone |
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cardio means
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heart
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vascular means
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vessels
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• Synonyms of cardiovascular fitness
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o Cardiovascular endurance
o Cardiorespiratory fitness o Aerobic fitness |
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how does the Cardiovascular system work
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o Muscles send deoxygenated blood to heart. Heart sends deoxygenated blood to lungs. Lungs oxygenate the blood. Heart sends oxygenated blood to body
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what do arteries do?
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pump oxygenated blood and have muscular, elastic walls that promote good circulation
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What do veins do?
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carry de-oxygenated blood and rely on pumping action of muscles to move blood
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• CV fitness and health benefits
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o Reduces risk for
• Heart disease • Other hypokinetic conditions • Early death o Protection against the health risks associated with obesity o Enhances the ability to perform various tasks o Improves ability to function o Associated with a feeling of well-being |
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• V02 Max
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maximum volume of oxygen
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• FIT formula for cardiovascular fitness
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o F 3-5 days/week (fit: 6 days)
o I HRR Range (Heart rate range) 30-85% RPE (ratings of preceding exertion) 12-16 o T 20-90 minutes |
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• Target Heart zones
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o Heart rate reserve (HHR) method
o Maximum heart rate method |
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• Difference between flexibility and stretching
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stretching is the means of obtaining flexibility
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o another name for Weight training
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PRE Progressive resistance exercise.
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difference between weight lifter, body builder, and power lifter?
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o Weight lifter and power lifter are only interested in strength. How much can they lift?
o Body builder is only interested in looking good. Definition and mass. |
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o Muscular strength
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• Able to lift a heavy weight
• Able to exert a great force |
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o Muscular endurance
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• Able to perform repeated muscular contractions
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• Factors influencing muscular strength and endurance
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o Type of muscle tissue
o Gender o Age o Anatomy (leverage) o Supplements/drugs |
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• Health Benefits of lifting
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o Help prevent chronic lifestyle diseases and early death
o Weight control o Increased wellness o Look good o Feel good o Core strength o Decreases risk for: (a lot) |
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What is flexion?
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decrease in an angle
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• Training principles of PRE
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o Overload
o Progression o Specificity o Diminishing returns o Rest/recovery |
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• Factors influencing flexibility
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o Range of motion (ROM) the extent and direction of movement that is possible
o Joint specific o Joint flexibility depends on static or dynamic conditions |
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static conditions are what?
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stationary
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dynamic conditions means
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motion or movement
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• Factors influencing flexibility
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o Anatomy
o Gender o Genetics (loose joints) o Lack of use or misuse |
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• Health benefits of flexibility
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o No ideal standard
o Necessary for optimal posture o Extremes of inflexibility and hyperflexibility increase the likelihood of injury o May help prevent muscles strain and such orthopedic problems as backache o Stretching is used by physical therapists to improve flexibility and to aid in rehab o May help relieve muscle cramps and pain associated with myofascial trigger points o Stretching is probably ineffective in preventing muscle soreness |
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• Stretching methods
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- Static
- PNF - Ballistic |
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Static method of stretching
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• Active assistance
• Passive assistance • You are actually using a particular muscle to cause a stretch. |
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o Ballistic
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• Increase the risk for injury.
o Dynamic movement o Specificity of movement |
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• Proprioceptive Neuromuscular Facilitation (PNF)
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o Combines (active and passive) methods
o Most effective method for improving flexibility o Promotes increase in strength |
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• Stretch reflex
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o Maintaining the stretch for 15-60 seconds will allow the stretch reflex to subside and permit gains.
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• FIT formula for flexibility
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o F 2-3 days/week (preferably daily)
o I as far as possible without pain do not exceed 10% of static ROM o T minimum 10 min |
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• Areas needing stretching
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o Hamstrings
o Inner thigh o Calf o Hip flexors o Lower back o Chest/shoulders |
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• Flexibility based activities
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o Tai Chi
o Yoga o Pilates |
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• Methods used to assess body composition
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o DXA
o Underwater weighing o Bod Pod o Skinfold Technique |
