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53 Cards in this Set
- Front
- Back
A set of attributes that people have or achieve that relates to the ability to perform physical activity.
- Walking |
Physical Fitness
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Any bodily movement produced by skeletal muscles that results in energy expenditure.
- Doing spin class or aerobics Surgeon General says, "30 miniutes a day. Helps lower blood sugar, cholestoral, reduce cancer, diabetes. |
Physicial activity
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Any bodily movement produced by skeletal muscles that results in energy expenditure
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Exercise (subset of physical activity)
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Cardiorespiratory endurance
- Aerobic vs. anaerobic exercise Muscular fitness - Strength vs. endurance Flexibility Body composition |
Four Components of Physical Fitness
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Ability of the heart, lungs, and blood vessels to process and transport oxygen over a period of time
Produced by exercise involving continuous, repetitive movements - Examples: brisk walking, jogging, cycling Aerobic (with oxygen) energy production Structural and functional benefits |
Cardiorespiratory Endurance
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Strength: Ability to contract skeletal muscles to a maximal level
Endurance: Ability to contract skeletal muscles repeatedly over a long period of time Improved by performing repeated contractions at less than maximal levels 18-22% body fat: Women 15-18% body fat: Men If you get below 12% you start to losr bone density |
Muscular Fitness
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Ability of your joints to move through an intended range of motion
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Flexibility and Body Composition
Flexibility: |
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The make-up of the body in terms of muscle, bone, fat, water, and minerals
- Fitness experts are most concerned with percentages of body fat and fat-free weight |
Flexibility and Body Composition
Body composition |
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Placing increasing amounts of stress or resistance on the body causes changes that improve fitness
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Developing a Personalized Fitness Program: Key Principles
Overload |
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The type of exercise must be specific to the outcome that is targeted for improvement
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Developing a Personalized Fitness Program: Key Principles
Specificity: |
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“Use it or lose it”
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Reversibility (regression):
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Mode (anything that will get the heart rate up)
Frequency (refers to the number of times per week a person should exercise) Intensity: (How much effort you should put into the activity) Duration (of training be between 20 and 60 minutes of continuous or intermittent aerobic activity) |
Cardiorespiratory Endurance Training Factors
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The ability of the heart, lungs, and blood vessels to process and transport oxygen required muscle cells so that they can contract over a period of time
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Cardiorespiratory endurance
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the body's means of energy production when the necessary amount of oxygen is not available.
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anaerobic energy production
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the body's means of energy produciton when the respitory and circulatory systems are able to process and transport a sufficient amount of oxygen to muscle cells
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Aerobic energy production
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Continuous activity
Using large muscle groups Aerobic in nature Enjoyable Cross-train and/or vary activities to maintain motivation |
Mode of Activity
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3-5 times/week
More than 5 times/week will not create further improvement Less than 3 times/week will not show significant improvement |
Frequency (How often should I train)
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- Target heart rate (THR) = Between 65% and 90% of maximum heart rate
- Maximum heart rate can be estimated by subtracting your age from 220 Target heart rate range = (220 – age) x 65-90% - Sample calculation for a 20-year-old: 220 - 20 = 200 x 0.65 = 130 bpm 220 - 20 = 200 x 0.90 = 180 bpm |
Intensity (How hard should I train?)
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ACSM recommends 20-60 minutes of continuous activity
The lower the intensity, the longer the duration should be |
Duration
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Muscle contraction without movement
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Isometric (“same length”)
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Muscle contraction with movement against a specific fixed resistance throughout the full range of motion
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Isotonic (“same tension”)
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Muscle contraction with movement against variable resistance through the full range of motion at a fixed speed
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Isokinetic (“same motion”)
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- Frequency: 2 times/week
- One set of 8-12 repetitions (10-15 repetitions for adults over 50) of 8-10 exercises Multiple sets could provide greater benefits - Sufficient resistance to fatigue major muscle groups (legs, arms, shoulders, chest, back) - Training recommendations * Isotonic or isokinetic exercises * Full range of motion at a slow to moderate speed using rhythmic breathing |
Muscular Fitness
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Failure to maintain flexibility can result in reduced range of motion and injury
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Flexibility
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1) Static stretching: Slow lengthening of a muscle group to an extended stretch, followed by a hold of the extended position for 10-30 seconds
* Recommended Ballistic stretching: A bouncing form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches |
Two forms of stretching motions
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- Stretch all major muscle groups
- 2-3 times/week - Should be done following a warm-up - Static stretching is preferred over ballistic stretching - Hold each stretch for 10-30 seconds |
Flexibility Training
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Measurement of percent body fat is often included in a fitness program
To reduce body fat, an exercise program should maximize caloric expenditure * ACSM recommends exercise sessions expending 300-400 calories |
Body Composition
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Warm-up (5-10 minutes of slow, gradual, comfortable movements related to the upcoming activity; can end with a period of stretching)
Conditioning (cardiorespiratory endurance, strength training, and/or flexibility workout following ACSM guidelines) Cooldown (5-10 minutes of relaxing exercises to return the body to a resting state) |
The Workout Routine
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Change is gradual
Individual differences occur Greatest change is noted in areas of complex function Homeostatic decline occurs with age Stay physically active to slow physical decline |
Exercise and Aging
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Decrease in bone mass and changes in bone structure
Decrease in muscle bulk and strength Decrease in cardiorespiratory endurance Loss of nerve cells Decrease hearing and vision abilities Decrease in sensory modalities Slower reaction time Gait and postural changes |
Changes in older adults
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Exercises for younger adults may be inappropriate for people over aged 50
Supervision from a certified instructor may be necessary Physical exams are recommended before beginning a program Well-designed programs should start slowly Recognize signs of distress |
Exercise for ooldr adults
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Affects 4 out of 5 adults at least once in their lifetimes
Mechanical (postural) problems tend to be the main culprit Regular physical activity greatly reduces the occurrences of low-back pain |
Special Health Concerns:
Low Back Pain |
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Decreased bone mass; may lead to fractures
80% of suffers are women Lower level of estrogen may decrease calcium absorption Adequate calcium and vitamin D intake; weight bearing exercise |
Special Health Concerns:
Osteoporosis |
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Joint inflammation
Common in older adults Often occurs in weight-bearing joints Genetic predisposition is also a key factor Regular physical activity may reduce the risk for osteoarthritis |
Special Health Concerns
Osteoarthritis |
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Drink enough fluid before, during, and after activity
Wear comfortable clothing that promotes temperature regulation Use appropriate safety equipment |
Training recommnedations
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Start at a low level and progress gradually
If you stop exercising for an extended time, do not restart at the level at which you stopped Listen to your body Follow rehabilitation instructions carefully Develop a preventive approach to all injuries |
Exercise Injuries: Strategies for Prevention and Care
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Which of the following, when performed regularly, can most effectively increase your energy level, improve your circulation, and strengthen your resistance to disease?
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jogging or brisk walking
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Anaerobic literally means
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without oxygen
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Your ability to maintain posture, lift, push, and pull are examples of
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muscular fitness.
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Dumbbells and barbells are used in which form of strength training?
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Isotonic
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The best combination of effectiveness and low risk for maintaining flexibility is a regular program of
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Static stretching
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To improve your cardiorespiratory fitness, you should exercise at least ____ times per week.
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Three to five
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One of the main benefits of a cooldown period after exercise is to
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reduce the risk of stiff and sore muscles.
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Exercise helps to prevent osteoporosis by:
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helping to sustain bone growth.
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Osteoarthritis
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is a form of arthritis that develops as we age.
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Drugs that function like testosterone to produce increases in weight, strength, endurance, and aggression are called
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anabolic steroids.
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Cardiorespiratory endurance is the ability of the heart and lungs to supply oxygen to the working muscles.(T or F)
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True
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Muscular endurance is best developed by increasing repetitions (T or F)
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True
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Stretching reduces the risk of injury.(T or F)
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True
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All joints can be equally flexible, if properly stretched.(T or F)
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False
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Low back pain is usual caused by problems with posture.
(T or F) |
True
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Osteoporosis occurs when undetected fractures spread to other sites in the bone.
(T or F) |
False
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Exercise is less important for elderly people than it is for young people.(T or F)
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False
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