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46 Cards in this Set
- Front
- Back
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exercise dose/effect
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desire to know the proper exercise needed to bring about desired effect
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Acute Response
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Responses occur with one or several exercise bouts but do not improve futher.
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intensity
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How hard we have to work to overload CRF
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Heart rate reserve
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(220-age) - resting HR = #
# * .6 = ___ + RHR # * .8 = ___ + RHR |
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Target HR (THR)
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220-age = #
# * .6 # * .8 |
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Duration
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guidelines often include 20-60 min of aerobic work at THR
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Frequency
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at least 3 to 5 workout each week
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Direct Method
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metobolic load; target heart rate 60-80%, or stress test
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Indirect Method
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Target Heart rate; HRR Method; percentage of Max HR
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CRF
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Cardiorespiratory fitness;refers to the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity
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Hypothermia
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Below normal body tempature
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Hyperthermia
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Elevation of cor tempature
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Anorexia nervosa
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straving your self; gymnastics
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Bulimia Nervosa
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eating then purging
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Isokinetics
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Training a single joint movement
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Isotonic
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tension remains unchanged and the muscle's length changes
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Plyometric
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design for quick movement. maximal force in short amout of time ( Jump training)
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Repetition velockity
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low or high intensity gains in muscle strength and performance are specfic to training velocity
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periodization
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attempt to categorize or divide time into named blocks; macro cycle about 1 yr
mesocycle 3 - 4 months microcycle 1 - 4 weeks |
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overtaining
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pleateu or decrease in performance; decreased body weight; loss of appettie; sleep disturbances
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metabolic load
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The amount of energy required to complete a task
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Enviromental Factors
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is a factor caused, aided, or triggered by the environment. windchill index
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Negative Caloric balance
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decreassing caloric intake, increasing caloric expenditure, or both
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positive Caloric Balance
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Taking in more calories than are expended
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obesity
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excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems
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Rate of preceived exertion
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gauge an athlete's level of intensity in training and competition.
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Resting Metoblic Rate
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is the number of calories expened to maintain the body during resting condition. 60 - 70 % of the daily caloric need.
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single set
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High intensity; one set of pre-determined Reps
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multiple set
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enhance power and strenth; traingle with increaing weight.
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Circut trainging
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weight training with minimual rest
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Pre-exhausting system
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performing succesive set of two differnt exercies for the same target muscle or muscle group
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Assisted training
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assistance of another person
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Core Stability
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The musculature of the spine and the adominal wall
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Osteoarthritis
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a common problem in older adults, is adegenerative joint disease associate with damage to the articular cartilage that lines joint structure.
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hypertrophy
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Increase in strenght and muscle ( an increase in size and mass
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atropy
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a decrease in size or mass
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Osteopenia
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is a condition where bone mineral density is lower than normal
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kyphotic
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hunchback, is a common condition of a curvature of the upper back
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Flexion
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bending forward
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funtional curve
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bad posture; can be changed
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Structural curve
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stuck in a position over years; causes structural problems
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extenstion
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in standing straight up
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Lateral flexion and rotation
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bending side to side; rotating while standing still
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lateral curvature
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scolisisi
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during pregnancy
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avoid exercising in the supine position
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Aginig anFitness
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Cardio Respiratory changes; Muscular strength and endurance; less flexible
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