ch.1-4 Flashcards by Omri Nell

8 components of wellness

physical, emotional, intellectual, spiritual, social, environmental, occupational, and financial.

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Activity

all movement

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Exercise

enhances health, intense, planned

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5 components of physical fitness

cardiorespiratory, muscular strength, muscular endurance, flexibility, body comp.

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6 stages to behavior change

precontemplation, contemplation, preparation, action, maintenance, termination.

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SMART goals

specific, measurable, attainable, realistic, time frame.

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Overload principle

to improve, body must be stressed

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Maintenance

keeping achieved goal

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10% rule

Max amount to increase in one week

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Principle of specificity

training for specific goal

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Principle of recuperation

24 hours of rest required

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Reversibility

loss of fitness due to inactivity

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Fitness goals

mode, warm-up, conditioning, cool down

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FITT principle

frequency, intensity, time, type

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Cardiorespiratory endurance

ability to perform aerobic exercise

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VO2 max

aerobic capacity/ability to transfer & use oxygen

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Cardiorespiratory system

delivers oxygen & nutrients, removes waste

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Heart (right side)

pulmonary

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Heart (left side)

systemic

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ATP

immediate energy released from food

adenosine triphosphate

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Arteries

carry oxygenated blood away from heart

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Veins

carry oxygen depleted blood to heart

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Stroke volume

amount of blood pumped with each beat

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Radial artery

wrist

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Carotid artery

neck

Anaerobic

without oxygen, provides ATP at start

Aerobic

with oxygen, uses fats proteins & carbs

Lactic acid

byproduct of glycosides, not responsible for DOMS; may protect muscle damage

Response (acute)

short term change after exercise | ex: increased heart rate

Adaptation (chronic)

change over time with exercise | ex: VO2 increase

Benefits of CRE (cardiorespiratory endurance)

lower risk of CVD, lower risk of type 2 diabetes, lower blood pressure

HIIT

high intensity interval training

SIT

sprint interval training

Endurance training

aimed to improve cardio

Cross training

alternate multiple training methods

Interval training

bursts of high-intensity workouts

Strength

ability to generate max force

Endurance

ability to repeatedly generate force

Resting metabolic rate

energy to drive the heart, higher rate = more energy burned

of Skeletal Muscles

600

Muscle structure

fibers, fascia, tendons

slow-twitch fibers (type 1)

generate little force but highly resistant to fatigue | ex: cross country

fast-twitch fibers (type 2x)

generate a lot of force but fatigue quickly | ex: basketball, sprinting

intermediate fibers (type 2a)

combination of other 2 types, contract rapidly to produce great force and resist fatigue ex: 5-10 rep exercise

most people have (types of fibers)

equal amounts of all 3

elite endurance have

more slow twitch

elite sprinters have

more fast twitch

There is a possible genetic link between predominance of fast twitch fibers and obesity & diabetes

true

Muscular strength

amount of force a muscle can generate based on size and primary function. (larger the muscle and more fibers stimulated = greater force)

muscular strength test

1 rep max test

muscular endurance test

push up test, sit up test, curl test

high intensity training increases

muscle size

low intensity training increases

muscle endurance

hypertrophy

increase in muscle size due to fiber size increase

hyperplasia (uncommon)

formation of new muscle fibers

isotonic

most common; movement of a body part of joint

isometric

least common, valsalva maneuver | ex: pushing a wall

isokinetic

machines; performed at a constant velocity

amount of creatine needed to maintain levels

optimal training days per week for strength gains

2-3 days

starter phase (exercise prescription)

weeks 1-3

slow progression phase (exercise prescription)

weeks 4-20

maintenance phase (exercise prescription)

week 20+ or goal reached

concentric action (positive work)

muscle shortens during movement against gravity or resistance ex: upward arm movement during a bicep curl

eccentric action (negative work)

muscle lengthens during movement against gravity or resistance ex: downward arm movement during a bicep curl

progressive overload

progressively increase amount of resistance in the training

capillaries

thin walled blood vessels that permit the exchange of gases and nutrients between the blood and tissues

cardiac output

amount of blood pumped per minute

energy metabolism during exercise

lower intensity burns fat

bradycardia

slow heart rate

tachycardia

high heart rate

Borg rating of percieved exertion

15 point scale from 6-20

facia

holds individual muscle fibers together and separates muscle from surrounding tissue

tendons

fibrous connective tissue that attaches muscle to bone

motor unit

a motor nerve and all of the muscle fibers it controls

ch.1-4 Flashcards

(75 cards)