• Shuffle
    Toggle On
    Toggle Off
  • Alphabetize
    Toggle On
    Toggle Off
  • Front First
    Toggle On
    Toggle Off
  • Both Sides
    Toggle On
    Toggle Off
  • Read
    Toggle On
    Toggle Off
Reading...
Front

Card Range To Study

through

image

Play button

image

Play button

image

Progress

1/43

Click to flip

Use LEFT and RIGHT arrow keys to navigate between flashcards;

Use UP and DOWN arrow keys to flip the card;

H to show hint;

A reads text to speech;

43 Cards in this Set

  • Front
  • Back
1. A physical state encompassing cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition.
Health (-Related Fitness)
2. A constant and deliberate effort to stay healthy and achieve the highest potential for well-being.
Wellness
3. Wellness includes:
social, emotional, physical, environmental, spiritual, occupational, and mental.
4. Systematically and progressively stress the system beyond “normal” limits to cause improvements in physiologic processes.
Overload Principle
5. Activities performed must be directly related to the component.
Specificity Principle
6. Specificity Principle: cardiorespiratory –
must maintain elevated heart rate.
7. Specificity Principle: strength/endurance –
must work muscles through full ROM bilaterally.
8. Lack of movement/physical activity.
Hypokinetic
9. Hypokinetic: hypo = ___, kinetic = ________
Hypokinetic: hypo = (LOW), kinetic = (MOVEMENT)
10. “Hardening of the arteries.”
Atherosclerosis
11. Atherosclerosis: Due to fatty deposits (______) in the arteries that causes _________ of the blood vessel.
Atherosclerosis: Due to fatty deposits ([PLAQUE]) in the arteries that causes (NARROWING) of the blood vessel.
12. Health-Related Fitness Components: Cardiorespiratory – the ability of the body to deliver ______ to working tissues… measured as ___ ___ (most important for young, middle-age adults).
Health-Related Fitness Components: Cardiorespiratory – the ability of the body to deliver (OXYGEN) to working tissues… measured as (VO2 MAX) (most important for young, middle-age adults).
13. Health-Related Fitness Components: Muscular Strength –
Ability to exert maximal force.
14. Health-Related Fitness Components: Muscular Endurance –
Ability to repeatedly exert submaximal force.
15. Health-Related Fitness Components: Flexibility –
Range of motion within joints… joint specific (most important for elderly).
16. Health-Related Fitness Components: Body Composition – Ratio of ____ mass to fat mass in the body (men healthy range __-__%; women healthy range __-__%).
Health-Related Fitness Components: Body Composition – Ratio of (LEAN) mass to fat mass in the body (men healthy range [11-15%]; women healthy range [18-23%]).
17. Karvonen Target Heart Rate – How to calculate it: (1) Take Maximal HR (___ – ___) (2) Subtract Resting HR (RHR) (-__) from Maximal HR which gives you your Heart Rate Reserve (HRR) (3) Figure out your Exercise Intensity (.60; .70; .80) (4) ________ your HRR with your Exercise Intensity (5) Take that figure and add your RHR which gives you’re your Target HR Zone.
Karvonen Target Heart Rate – How to calculate it: (1) Take Maximal HR ([220 – AGE]) (2) Subtract Resting HR (RHR) ([-70]) from Maximal HR which gives you your Heart Rate Reserve (HRR) (3) Figure out your Exercise Intensity (.60; .70; .80) (4) (MULTIPLY) your HRR with your Exercise Intensity (5) Take that figure and add your RHR which gives you’re your Target HR Zone.
18. Low Back Pain: Is caused by ________ __________, poor _______ and body mechanics (weak abdominals, tight glutes/hamstrings), excessive body weight, and _____________ ______.
Low Back Pain: Is caused by (PHYSICAL INACTIVITY), poor (POSTURE) and body mechanics (weak abdominals, tight glutes/hamstrings), excessive body weight, and (PSYCHOLOGICAL STRESS).
19. FITT Principle stands for: F – _________, I – _________, T – ____ (Duration), T – ____ (Mode)
FITT Principle stands for: F – (FREQUENCY), I – (INTENSITY), T – (TIME) (Duration), T – (TYPE) (Mode)
20. FITT Principle: Cardiorespiratory
a. Frequency – _-_ days/wk vigorous intensity; _ days/wk moderate intensity
b. Intensity – Threshold is __-__% HRR for CR benefits
c. Time (Duration) – __+ minutes vigorous; __+ minutes moderate
d. Type (Mode) – Aerobic activities using _____ muscle groups
FITT Principle: Cardiorespiratory
a. Frequency – (3-5) days/wk vigorous intensity; (5) days/wk moderate intensity
b. Intensity – Threshold is (60-85%) HRR for CR benefits
c. Time (Duration) – (20+) minutes vigorous; (30+) minutes moderate
d. Type (Mode) – Aerobic activities using (LARGE) muscle groups
21. FITT Principle: Strength/Endurance
a. Frequency – _-_ days/wk non-consecutive
b. Intensity – Endurance: __-__ reps at 50-70% of 1RM; Strength: _-__ reps at 60-80% of 1RM
c. Time (Duration) – _-_ sets, _-_ minutes rest between sets
d. Type (Mode) – _-__ dynamic exercises for Big 4 muscle groups
FITT Principle: Strength/Endurance
a. Frequency – (2-3) days/wk non-consecutive
b. Intensity – Endurance: (12-15) reps at 50-70% of 1RM; Strength: (8-12) reps at 60-80% of 1RM
c. Time (Duration) – (2-4) sets, (1-2) minutes rest between sets
d. Type (Mode) – (8-10) dynamic exercises for Big 4 muscle groups
22. FITT Principle: Flexibility
a. Frequency – _-_ days/wk minimum; _-_ days/wk ideal
b. Intensity – Slight discomfort
c. Time (Duration) – __-__ seconds, _ reps
d. Type (Mode) – Static, PNF, ballistic (dynamic)
FITT Principle: Flexibility
a. Frequency – (2-3) days/wk minimum; (5-7) days/wk ideal
b. Intensity – Slight discomfort
c. Time (Duration) – (10-30) seconds, (4) reps
d. Type (Mode) – Static, PNF, ballistic (dynamic)
23. Hypokinetic Related Diseases:
obesity, hypertension, low back pain, atherosclerosis, cardiovascular disease, diabetes (type II)
24. Altering Cholesterol: HDL –
Aerobic exercise, weight loss, niacin intake, drug therapy, smoking cessation.
25. Altering Cholesterol: LDL –
Proper nutrition, weight loss, aerobic exercise, drug therapy.
26. Order of Weight Training Exercises – _____ muscle groups before _____ muscle groups; ________ joint exercises before ______ joint exercises; free weights before machines.
Order of Weight Training Exercises – (LARGE) muscle groups before (SMALL) muscle groups; (MULTIPLE) joint exercises before (SINGLE) joint exercises; free weights before machines.
27. Warm-Up – Gradually raise heart rate and lubricate ______, prepare muscles for greater load; failure to properly warm-up can lead to: strained muscles (______), and/or _______ abnormalities.
Warm-Up – Gradually raise heart rate and lubricate (JOINTS), prepare muscles for greater load; failure to properly warm-up can lead to: strained muscles ([INJURY]), and/or (CARDIAC) abnormalities.
28. Cool-Down – Gradually return to ___-________ levels; failure to cool down can lead to: _________/fainting, cardiac abnormalities, blood _______ in extremities.
Cool-Down – Gradually return to (PRE-EXERCISE) levels; failure to cool down can lead to: (DIZZINESS)/fainting, cardiac abnormalities, blood (POOLING) in extremities.
29. Valid Reasons for No Exercise – Very Limited!!!: ____/_______ (it will further lower immunity), physical __________ (find alternatives to “traditional” exercises), _________ (only if high risk and against Doctor’s advice). There are no “valid” reasons for not exercising.
Valid Reasons for No Exercise – Very Limited!!!: (SICK/ILLNESS) (it will further lower immunity), physical (DISABILITY) (find alternatives to “traditional” exercises), (PREGNANCY) (only if high risk and against Doctor’s advice). There are no “valid” reasons for not exercising.
30. Reasons People Exercise/Benefits of Exercise –
weight management, stress reduction, health benefits, lower blood pressure/cholesterol, reduce risk of CVD.
31. Measuring Aerobic Improvement – VO2 max testing:
make initial assessment (1 mile walk), reassess 6-8 weeks later, should improve if training is adequate.
32. Measuring Aerobic Improvement – Resting Heart Rate (RHR):
as cardiorespiratory fitness improves, RHR returns to resting more quickly, lower resting heart rate.
33. Aerobic Activities:
running/jogging, walking, stair climbers/elliptical, racquet sports (tennis, racquetball, squash), soccer, basketball, swimming/water aerobics, cycling/spinning, rowing.
34. Non-Aerobic Activities:
bowling, gymnastics, baseball/softball, football, weight training, golf.
35. Assessing Body Composition – ___________ Weighing (underwater weighting – very limited availability), ________ Measurements (looks at subcutaneous fat), Girth (Circumference) Measurements (subcutaneous fat indirectly), _____________ Impedance (uses electrical current to measure resistance).
Assessing Body Composition – (HYDROSTATIC) Weighing (underwater weighting – very limited availability), (SKINFOLD) Measurements (looks at subcutaneous fat), Girth (Circumference) Measurements (subcutaneous fat indirectly), (BIOELECTRICAL) Impedance (uses electrical current to measure resistance).
36. Chest – Multiple Joint: bench press, incline press, decline press, __ _____ (flat, I, D), push-ups, ____; Single Joint: ____ _____.
Chest – Multiple Joint: bench press, incline press, decline press, (DB PRESS) (flat, I, D), push-ups, (DIPS); Single Joint: (FLAT FLIES).
37. Shoulders – Multiple Joint: overhead press, overhead DB press, _______ ___ (DB); Single Joint: _____ raise, ____ raise, lateral raise.
Shoulders – Multiple Joint: overhead press, overhead DB press, (UPRIGHT ROW) (DB); Single Joint: (FRONT) raise, (BACK) raise, lateral raise.
38. Back – Multiple Joint: ___ _____, pull ups, ____ ____ ____, chin ups; Single Joint: shoulder shrugs, _________.
Back – Multiple Joint: (LAT PULLS), pull ups, (BENT OVER ROWS), chin ups; Single Joint: shoulder shrugs, (PULLOVERS).
39. Legs – Multiple Joint: squat, lunges, ___ _____, split squat, bosu squat, Romanian squats; Single Joint: ___ __________, leg curls, calf (heel) raises, ________.
Legs – Multiple Joint: squat, lunges, (LEG PRESS), split squat, bosu squat, Romanian squats; Single Joint: (LEG EXTENSIONS), leg curls, calf (heel) raises, (DEADLIFT).
40. Cardiorespiratory:
a. ________ – running instead of walking
b. Specificity – activities must _______ heart rate
c. Progression – gradually ________ time/speed
Cardiorespiratory:
a. (OVERLOAD) – running instead of walking
b. Specificity – activities must (ELEVATE) heart rate
c. Progression – gradually (INCREASE) time/speed
41. Strength/Endurance:
a. Overload – lifting ____ than usual
b. ___________ – target large muscle groups
c. Progression – gradually ________ reps, sets, resistance
Strength/Endurance:
a. Overload – lifting (MORE) than usual
b. (SPECIFICITY) – target large muscle groups
c. Progression – gradually (INCREASE) reps, sets, resistance
42. Flexibility:
a. Overload – stretch to __________
b. Specificity – each muscle group, ___________
c. ___________ – gradually increases reps to 4x per set
Flexibility:
a. Overload – stretch to (DISCOMFORT)
b. Specificity – each muscle group, (BILATERALLY)
c. (PROGRESSION) – gradually increases reps to 4x per set
43. Body Composition:
a. Overload – _______ activity with diet moderation
b. Specificity – CHO __-__% protein __-__% fats <30%
c. Progression – cut out _________ foods
Body Composition:
a. Overload – (AEROBIC) activity with diet moderation
b. Specificity – CHO (45-56%) protein (10-30%) fats <30%
c. Progression – cut out (PROCESSED) foods