Fitness- Midterm Study Guide

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1. Cardiovascular Fitness

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-Cardiovascular Respiratory Endurance: the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity.

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2. Flexibility

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-the ability of a specific joint to move throughout its Full Range Of Motion w/o pain.

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3. Muscular Strength

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-Strength: the capacity of a muscle to exert maximal force against a resistance in a SINGLE EFFORT.

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4. Muscular Endurance

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-The capacity of a muscle to EXERT FORCE REPEATEDLY over a period of time.

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5. Body Composition

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- a. Fat: % Body Fat
b. Fat Free: Lean Body Tissue

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6. Lean Body Mass (Fat Free Mass)

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- Fat Free Mass: muscle, bone, & water.

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7. % Body Fat

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-

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8. FROM

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-Full Range Of Motion

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9. Target Heart Zone
10. Training Zone- Calculation
11. Maximal Heart Rate

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-Maximum Heart Rate:
220 - Age = ____BPM

-Maximum Heart Rate Method:
-65% training intensity=
Maximum Heart Rate (bpm) x 0.65 = ___bpm

-90% training intensity = Minimum Heart Rate (bpm) x 0.90 = ___bpm

-Targe Heart Rate Zone = 65% (bpm) to 90% (bpm).
10-second count = (bpm/6)

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12. Maximal Oxygen Consumption (VO 2max)

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-the highest rate of oxygen consumption an individual is capable of during maximum physical effort, reflecting the body's ability to transport and use oxygen; measured in milliliters of oxygen used per minute per kilogram of body weight.

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13. Progressive Overload

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-a combination of adaptation and overload. Since the body adjusts to stress, the amount of work must be periodically increased in order for improvement to occur.
-Use Increases Functional Capacity:
a. increase the FREQUENCY OF WORK (How Often).
b. Increase the INTENSITY OF WORK (how hard).
c. Increase the TIME OF WORK (how long.)

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14. Specificity

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-improvements made in training are specific to the type of training undertaken.
-Principle of Specificity:
Specific Adaptation to Imposed Demands
-muscle groups -exercise ROM -muscle action (Concentric/Eccentric)
-Training is goal driven

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15. Warm-Up

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-warmimg up can decrease your chances of injury by helping your body gradually progress form rest to activity. A good warm-up can increase muscle temperature, reduce joint stiffness, bathe the joint surface in lubricating fluid, and crease blood flow to the muscles, including teh heart. Some studies suggest that warming up may also enhance muscle metabolism and mentally prepare you for a workout.
-For safety and effectiveness, it is best to stretch after an endurance or strength training workout, when muscles are warm-and not as part of a warm-up.

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16. Pre-Stretch (p. 153)

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-Stretching increases the movement capability of your joints, so you can move more easily with less risk of injury. It is best to stretch at the end of you aerobic or wright training workout, when your muscles are warm. Warmed muscles stretch better than cold ones and are less prone to injury.

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17. Training Session

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-

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18. Warning Signals

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-

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19. Cool-Down

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-During exercise, as mush as 90% of circulating blood is directed to the muscles and skin, up from as little as 20% during rest. If you suddenly stop moving after exercise, the amount of blood returning to your heart and brain may be insufficient, and you may experience dizziness, a drop in blood pressure, or other problems. Cooling down at the end of a workout helps safely restore circulation to its normal resting condition. So don't sit or lie down or jump into the shower after exercise w/out cooling down first. Cool down by continuing to move at a slow pace-walking, for example- for 5-10 minutes, as your heart and breathing rate slowly return to normal. At the end of the cool-down period, do stretching exercises while your muscles are still warm. Cool down longer after intense exercise sessions.

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20. Post Exercise Stretch

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-

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21. Frequency (FITT)

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-Frequency (How Often)
-Cardio: 3-5 days per week
-Strength: 2-3 days per week
-Flexibility: 2-3 days per week

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22. Intensity (FITT)

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-Intensity (How Hard)
-Cadio: 55/65 - 90% of maximum heart rate
-Strength: Sufficient resistance to fatigue muscles
-Flexibility: stretch to the point of tension.

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23. Time (FITT)

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-Time (Duration)
-Cardio: 20-60 minutes in sessions lasting 10 minutes or more.
-Strength: 8-12 repetitions of each exercise, 1 or more sets.
-Flexibility: 4 repetitions of each exercise, held for 10-30 seconds.

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24. Type (FITT)

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- Type (Activity)
-Cardio: Continuous rhythmic activities using large-muscle group.
-Strength: Resistance exercises for all major muscle groups.
-Flexibility: Stretching exercises for all major joints.

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25. Aerobics (w/ oxygen)

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-The oxidative (aerobic) energy system is used during any physical activity that lasts longer than about 2 minutes, such as distance running, swimming, hiking, or even standing in line. The oxidative system requires oxygen to generate ATP, which is why it is considered an aerobic system. The oxidative system cannot produce energy as quickly as teh other two systems, but it can supply energy for much longer periods of time. It provides energy during most daily activities.

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26. Anaerobics

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-The nonoxidative (anaerobic) energy system is used at teh start of an exercise session and for high-intensity activites laster for about 10 seconds to 2 minutes, such as the 400-meter run. During daily activities, this system may be called on to help you run to catch a bus or dash up several flights of stairs. The nonoxidative energy system creates ATP by breaking down glucose and glycogen. This system's capacity to produce energy is limited, but it can generate a great deal of ATP in a short period of time. For this reason, it is the most important energy system for very intense exercise.

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27. Fast-Twitch Muscle Fibers

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-contract more rapidly and forcefully than slow-twitch fibers but fatigue more quickly. Although oxygen is important in the energy system that fuels fast-twitch fibers, they rely more on anerobic (nonoxidative) metabolism than do slow-twitch fibers. Fast-twitch muscle fibers are typically whitish in color.
-Ex: strength and power activities like sprinting use fast-twitch fibers. Strength training can increase the size and strength of both fast-twitch and slow-twitch fibers, although fast-twitch fibers are preferentially increased.

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28. Slow-Twitch Muscle Fibers

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-relatively fatigue-resistant, but they don't contract as rapidly r strongly as fast-twitch fibers. The principal energy system that fuels slow-twitch fibers is anaerobic (oxidative). Slow-twitch muscle fibers are typically reddish in color.
-Ex: Endurance activities like jogging.

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29. Resistance Training

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I. Principles Of Resistance Training
- A. Principle Of Progression: the demands placed on the body must be continually and progressively increased over time in order to reach fitness goals.
- B. Principle of Regularity: for continuous gains in muscle fitness, RT MUST BE PREFORMED REGULARLY SEVERAL TIMES PER WEEK. "Use it or lose it"
- C. Principle of Rebuilding Time: lack of rebuilding time gives chronic fatigue. Too much rest gives a decrease in strength gains.
-DOMS: Delayed Onset Muscle Soreness.

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30. 1RM

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-1 Rep Max

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31. Weight-Load-Resistance

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-

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32. Sets

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-

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33. Reps

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-

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34. Rest Interval

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-

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35. Guidelines for Stretching

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-Flexibility: jionts ability to move freely through a full & Normal range of motion w/out discomfort.
-Factors that Limit ROM (Range Of Motion)
1.Joint Structure 2.Muscle Elasticity 3.Age 4.Gender 5.Height 6.Body Type 7.Activity 8.Neuro-Muscular Skill

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36. Stretches

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Exercise: Areas Stretched
-Head Turns and tilts: Neck
-Towel Stretch: Triceps, shoulders, chest
-Across-the-body and overhead stretches: Shoulders, upper back, back of arm.
-Upper-back Stretch: Upper Back
-Lateral Stretch: Trunk Muscles
-Step Stretch: Hip, front of thigh
-Side lunge: inner thigh, hip, calf
-Inner-thigh stretch: inner thigh, hip
-Hip and trunk stretch: trunk, outer thigh, hip, buttocks, lower back
-Modified hurdler stretch: back of thigh, lower back
-Alternate leg stretcher: back of thigh, hip, knee, ankle, buttocks
-Lower-leg stretch: calf, soleus, achilles tendon

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37. Contraindications (p. 141)

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-Standing Toe Touch, Standing Ankle-to-Buttocks Quadriceps Stretch, Full Squat w/ Bent Back, Prone Arch, Standing Hamstring Stretch, Yoga Plow, Hurdler Stretch, Neck Circles.

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38. Low Back Care (p. 136)

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-Low-back pain can be related to poor spinal stability, which puts pressure on the nerves leading out from the spinal column. Strength and flexibility in the back, pelvis, and thighs may help prevent this type of back pain but may or may not improve back health or reduce the risk of injury. Good hip and knee flexibility protects the spine from excessive motion during the tasks of daily living.

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39. Low Back Injury- Symptoms (p. 147)

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-Symptoms may include pain, muscle spasms, stiffness, and inflammation. Many cases of acute back pain go away by themselves w/in a few days or weeks.

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40. Body Composition- Component Parts & Assessment

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-Fat-Free Mass: bone, water, muscle, connective & organ tissue, teeth
-Nonessential Fat: visceral fat
-Adipose Tissue
-Overweight: wight above recommended level
-Obesity: excess body fat, severely overweight & over fat.
-Health Risks: Heart disease & hypertension, Impaired heart function, Sleeping problems.

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Benefits Of Cardiorespiratory Endurance Exercise (p. 62)

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1. Decrease in resting Heart Rate.
2. Lower heart rate at given work loads.
3. A faster recovery heart rate.
4. --------
5. An increase in teh number of mitochondria (energy-producing centers w/in the cell) in muscle.
6. An increase in the number of functional capillaries in muscle.
7. An enlargement of teh left ventricle.
8. A decrease in the time it takes to achieve a steady state in submaximal exercise.
9. AN INCREASE IN THE MAX. AEROBIC POWER (MAX. O2 CONSUMPTION, MAX VO2, VO2 MAX)., Mile walk,
-The MAXIMAL RATE at which OXYGEN can be USED BY THE BODY DURING MAXIMAL WORK; related directly to the max capacity of the heart to deliver blood to the muscles. Expressed in ml/kg/min.
10. An improvement in cardiac output. The volume of blood pumped by the heart per minute; is calculated by multiplying HR (beats/min) by the SV (ml/beat).
11. An increase in stroke volume. The volume of blood pumped by the heart per beat.
12. Lower Blood pressure in hypertensives (High Blood Pressure).

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The Benefits of Exercise: An Overview

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-Improved cardiorespiratory functioning
-More efficient metabolism
-Better control of body fat
-Improved psychological and emotional wellness
-Protection from the effects of stress
-Improved immune function
-Prevention of injuries and low-back pain
-Enhanced performance of everyday tasks and recreational activities.
-Decreased risk of many diseases: Heart Disease, Stroke, High Blood Pressure, Cancer, Diabetes, Osteopororsis.
-Improved overall physical and mental well-being throughout life.

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Physical Wellness (Dimension of Wellness) 1/6

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-Your physical wellness includes not just your body's overall condition and the absence of disease but also your fitness level and your ability to care for yourself.
-Ex: eating well, exercising, avoiding harmful habits, practicing safer sex, recognizing symptoms of disease, getting regular checkups, and avoiding injuries.

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Emotional Wellness (Dimension of Wellness) 2/6

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-Your emotional wellness reflects your ability to understand and deal with your feelings.
-Ex: optimism, trust, self-esteem, self-acceptance, self-confidence, ability to understand and accept one's feelings, and the ability to share feelings with others.

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Intellectual Wellness (Dimension of Wellness) 3/6

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-Those who enjoy intellectual (or mental) wellness constantly challenge their minds.
-Ex: openness to new ideas, capacity to question, ability to think critically, motivation to master new skills, sense of humor, creativity, curiosity, lifelong learning.

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Interpersonal Wellness (Dimension of Wellness) 4/6

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-Your interpersonal (or social) wellness is defined by your ability to develop and maintain satisfying and supportive relationships.
-Ex: Communication skills, capacity for intimacy, ability to establish and maintain satisfying relationships, ability to cultivate support system of friends and family.

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Spiritual Wellness (Dimension Of Wellness) 5/6

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-To enjoy spiritual wellness is to possess a set of guiding beliefs, principles, or values that give meaning and purpose to your lie, especially in difficult times.
-Ex: Capacity for love, compassion, forgiveness, altruism, joy, fulfillment, caring for other, sense of meaning and purpose, sense of belonging to something greater than oneself.

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Environmental Wellness (Dimension of Wellness) 6/6

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-Your environemtal wellness is defined by the livability of your surroundings. Personal health depends on the health of the planet-from the safety of teh food supply to teh degree of violence in society.
-Ex: Having abundant, clean natural resources, maintaining sustainable development, recycling whenever possible, reducing pollution and waste.