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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
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
Any bodily movement produced by skeletal muscles that results in energy expenditure
Exercise (subset of physical activity)
Cardiorespiratory endurance
- Aerobic vs. anaerobic exercise

Muscular fitness
- Strength vs. endurance

Flexibility

Body composition
Four Components of Physical Fitness
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
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
Ability of your joints to move through an intended range of motion
Flexibility and Body Composition

Flexibility:
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
Placing increasing amounts of stress or resistance on the body causes changes that improve fitness
Developing a Personalized Fitness Program: Key Principles

Overload
The type of exercise must be specific to the outcome that is targeted for improvement
Developing a Personalized Fitness Program: Key Principles

Specificity:
“Use it or lose it”
Reversibility (regression):
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
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
Cardiorespiratory endurance
the body's means of energy production when the necessary amount of oxygen is not available.
anaerobic energy production
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
Aerobic energy production
Continuous activity
Using large muscle groups
Aerobic in nature
Enjoyable
Cross-train and/or vary activities to maintain motivation
Mode of Activity
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)
- 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?)
ACSM recommends 20-60 minutes of continuous activity
The lower the intensity, the longer the duration should be
Duration
Muscle contraction without movement
Isometric (“same length”)
Muscle contraction with movement against a specific fixed resistance throughout the full range of motion
Isotonic (“same tension”)
Muscle contraction with movement against variable resistance through the full range of motion at a fixed speed
Isokinetic (“same motion”)
- 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
Failure to maintain flexibility can result in reduced range of motion and injury
Flexibility
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
- 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
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
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
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
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
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
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
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
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
Drink enough fluid before, during, and after activity

Wear comfortable clothing that promotes temperature regulation

Use appropriate safety equipment
Training recommnedations
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
Which of the following, when performed regularly, can most effectively increase your energy level, improve your circulation, and strengthen your resistance to disease?
jogging or brisk walking
Anaerobic literally means
without oxygen
Your ability to maintain posture, lift, push, and pull are examples of
muscular fitness.
Dumbbells and barbells are used in which form of strength training?
Isotonic
The best combination of effectiveness and low risk for maintaining flexibility is a regular program of
Static stretching
To improve your cardiorespiratory fitness, you should exercise at least ____ times per week.
Three to five
One of the main benefits of a cooldown period after exercise is to
reduce the risk of stiff and sore muscles.
Exercise helps to prevent osteoporosis by:
helping to sustain bone growth.
Osteoarthritis
is a form of arthritis that develops as we age.
Drugs that function like testosterone to produce increases in weight, strength, endurance, and aggression are called
anabolic steroids.
Cardiorespiratory endurance is the ability of the heart and lungs to supply oxygen to the working muscles.(T or F)
True
Muscular endurance is best developed by increasing repetitions (T or F)
True
Stretching reduces the risk of injury.(T or F)
True
All joints can be equally flexible, if properly stretched.(T or F)
False
Low back pain is usual caused by problems with posture.
(T or F)
True
Osteoporosis occurs when undetected fractures spread to other sites in the bone.
(T or F)
False
Exercise is less important for elderly people than it is for young people.(T or F)
False