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47 Cards in this Set
- Front
- Back
Define flexibility
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ability of your joints to move through a full range of motion
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Why is important to have good flexibility?
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Flexibility is needed to perform efficiently and effectively in daily life
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What is VO2?
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Aerobic capacity – amount of oxygen consumed
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List 6 causes of poor flexibility
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Genetics, previous injury, age, muscle size, gender, and overweight
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What are the different methods of stretching?
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Static
proprioceptive neuromscular facilitation (PNF) ballistic |
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What is static stretch?
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done slowly and held for a period of time (active assistance or passive assistance)
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What is proprioceptive neuromuscular facilitation (PNF)
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precontraction of the muscle to be stretched and a contraction of the antagonist muscle during the stretch
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What is ballistic stretch ?
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uses momentum to produce the stretch (either passive or active)
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Define active assistance.
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an assist to stretch from an active contraction of the opposing muscle (can be self or partner assisted)
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Define passive assistance.
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stretch imposed on a muscle with the assistance of a force other than the opposing muscle (can be self or partner assisted)
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Describe the threshold of training and target zone (FIT) for flexibility. (Static only)
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Threshold -
Frequency = 3x per week Intensity = hold at end of ROM Time = 15 sec, 3 reps (rest 30 sec. between reps) Target Zone Frequency = 3-7x per week Intensity = add passive assistance Time = 15- 60 sec, 3-5 reps (rest 30 sec. between reps) |
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Define Target zone.
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the overload needed to make significant gains in flexibility or progress if hit plateau
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What are some precautions you should observe when performing stretching exercises?
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Warm muscles before attempting to stretch.
Stretch with care Maintain good alignment Stretch sm joints in extremeties first then progress toward trunk with muscles of larger joints |
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What is the safest, most effective method of stretching?
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Static stretching is wildly recommended because it is less likely to cause injury, but Proprioceptive neuromuscular facilitation (PNF) is the most effective at improving flexibility.
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agonist muscles
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group of muscles being stretched
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Antagonist muscle
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opposite side of limb being stretched
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Hypermobility
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slackness in joint and muscles and ligaments (soft tissue) surrounding the joint.
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ROM
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range of motion – full motion possible in a joint or series of joints
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Stretch reflex
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acts to resist the stretch unless maintained then reflex subsides and muscle is allowed to lenthen
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Reciprocal inhibition
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reflex relaxation in stretched muscle during contraction of the antagonist
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Active assistance
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– an assist to stretch from active contraction of opposing muscle
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Passive assistance
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stretch imposed on a muscle with the assistance of a force other than the opposing muscle
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Aerobic capacity
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measure of aerobic or cardiovascular fitness
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Ligaments
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tissue that connects bones
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Tendons
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connect muscles to bones and facilitate movement
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Describe the health benefits of cardiovascular fitness and flexibility
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-Decrease heart disease and other chronic, hypokinetic conditions
-Improve cholesterol, blood pressure -Decrease abdominal body fat -Ability to enjoy leisure activities, meet emergency situation |
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Describe the FIT formula (aerobic) for improving cardiovascular fitness
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Frequency – 3-6 days/week
Intensity – Moderate, 40 – 85% HRR or 55-90 Max HR Time – 20 – 60 min/day |
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How do you count your pulse to get accurate heart rate count
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Pulse – radial or carotid – press gently, count the pulse, check within 1 minute of completing exercise, take 15 sec and multiply X4
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Describe the maximal heart rate method for determining threshold and target heart rates
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Max HR does not use resting heart rate and uses 55% and 90% to calculate threshold and upper limit
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Describe the heart rate reserve method for determining threshold and target heart rates
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Heart Rate Reserve uses resting heart rate to determine threshold and upper limit, also uses 40% and 85% of HRR
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What is perceived exertion?
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RPE – ratings of perceived exertion is a number 6 – 20 from very,very light to very, very hard, where 12 is the threshold value and 16 is the upper limit
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How does regular exercise help the heart function more efficiently?
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Regular exercise increases the size and strength of the heart, which can then pump more blood with each beat.
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Describe the characteristics of aerobic physical activity.
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activity with enough intensity to produce improvements in cardiovascular fitness
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Describe the characteristics of anaerobic physical activity.
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Anaerobic is high intensity exercise that lasts 10-90 seconds and has an O2 debt, body's demand for O2 exceeds its ability to supply it
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List a variety of aerobic activities and training methods that improve physical fitness
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Continuous – Interval – Circuit – Fartlek –
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How do you determine current level of cardiovascular fitness?
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Current level is best determined by laboratory assessment of VO2 max
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What type of population should not be given a target heart rate range?
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Under 20 and over 40 have underestimated and overestimated ranges ???
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What are some of the best tests of cardiovascular fitness?
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Step test, swim test, 12 min run test, astrand bicycle test, walking test
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calculate heart rate using Percentage of Maximum Heart Rate
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% of Max HR method 55% and 90%
Max HR=208 – (.7 x age) Max HR x .55 = _______lower limit Max HR x .90=_______ upper limit |
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how to calculate heart rate Heart Rate Reserve method
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Max HR = 208 – (.7 x age)
HRR method (preferred) 40% and 85% Max HR=208 – (.7 x age) Max HR- Resting HR= HRR (heart rate reserve) HRR x .4 = ___+Rest HR= threshold HRRx.85=__+ Rest HR = __upper limit |
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Which stretching method is considered the most effective?
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PNF is most effective at improving flexibility
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Define HDL
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HDL = good cholesterol, pip cholesterol and helps remove from body
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Define LDL
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Low Density Liproprotein = a core of cholesterol that is surrounded by protein; “bad cholesterol”
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What are examples of lifestyle physical activity?
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Golf, bowling, fishing, stairs, yard work
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Why do public health guidelines now recommend moderate
activity rather than vigorous activity? |
Moderate activity has many health, wellness and fitness benefits. Vigorous activity enhances the ability to perform in certain athletic events, but increases the risk for orthopedic injury.
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Right side of heart
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superior/inferior vena cava - right atrium - tricuspid valve -right ventricle - pulmonary valve - pulmonary artery
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left side of heart
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lungs - pulmonary veins - left atrium - mitral (atrioventrical) valve - left ventricle - aorta valve - aorta - body
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