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1-Keiser Wellness > Chapter 9 > Flashcards

Chapter 9 Flashcards

(75 cards)

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1
Q

skill-related Fitness

A

fitness components important for success in skillful activities and athletic events

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2
Q

skill-related Fitness

components

A 
agility
balance
coordination
power
speed 
reaction time
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3
Q

agility

A

the ability to quickly and efficiently change body position and direction

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4
Q

agility test

A

SEMO agility test

measures general body agility

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5
Q

Balance

A

the ability to maintain the body in proper equilibrium

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6
Q

balance test

A

one-foot stand test

measures static balance

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7
Q

coordination

A

the integration of the nervous and muscular systems to produce correct, graceful and harmonious body movements

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8
Q

coordination test

A

soda test

assess overall motor or muscular control and movement time

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9
Q

power

A

the ability to produce the maximum force in the shortest time

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9
Q

Power

2 components

A

Speed and force (strength)

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10
Q

power test

A

standing long jump

measure leg power

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11
Q

reaction time

A

the time required to initiate a response to a given stimuli

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12
Q

reaction time test (preferred hand)

A

yardstick test

measure hand reaction time in response to visual stimuli

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13
Q

speed

A

the ability to rapidly propel the body or a part of the body from one point to another

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14
Q

speed test

A

50 yard dash

measure speed

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15
Q

endorphins

A

morphinelike substances released from the pituitary gland during prolonged aerobic exercise and though to induce feelings of euphoria and natural well-being

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16
Q

Do people get a physical high during aerobic exercise?

A

during vigorous exercise endorphins are released

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17
Q

Can people with asthma exercise?

A

yes
need proper medications from doctor prior to exercise
should not exercise alone and should carry meds

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18
Q

What type of activities are recommended for people with arthritis?

A

combined stretching, aerobic and strength training program

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19
Q

what precautions should people with diabetes take with respect to exercise

A

need doctor approval and need to be under control
never exercise alone
wear bracelet
take insulin as required

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20
Q

Type 1 diabetes

A

Insulin dependent diabetes
Autoimmune relates disease found primarily in young people
Pancreas produces little or no insulin

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21
Q

Type 2 diabetes

A

Accounts for 90% of all diabetes
Mainly in overweight people
Pancreas does not produce enough insulin or cells become insulin resistant
Exercise helps in prevention and treatment

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22
Q

Biggest concern for people with diabetes is

A

Exercise induced hypoglycemia

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23
Q

Hypoglycemia symptoms

A 
Weakness
Confusion
Shakiness
Tiredness
Hunger
Headache
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24
type 2 diabetes aerobic exercise
intensity- moderate 40-60% VO2Max duration- no less than 150 minutes per week or 30 minutes per day for 5 days per week mode-any type frequency - at least 3 times per week, 5 times best
25
type 2 diabetes resistance training
intensity- 50-80% 1RM sets- minimum of 1 set to near fatigue of 5-10 exercises frequency- minimum 2 per week, 3 best
26
type 2 diabetes additional guidelines
- check blood glucose before and after exercise - if on insulin, monitor at least twice within 30 minutes of starting exercise - exercise 1-3 hours after a meal
27
is exercise safe during pregnancy?
yes, exercise is beneficial during pregnancy | regular, moderate level physical activity
28
does exercise help relieve dysmenorrhea?
no, but it has been shown to relieve menstrual cramps because it improves circulation to the uterus
29
dysmenorrhea
painful menstruation
30
amenorrhea
cessation of regular menstrual flow
31
does participation in exercise hinder menstruation?
highly trained athletes can experience amenorrhea. | menstruation should not prevent exercise
32
does exercise offset the detrimental effects of smoking?
often motivates a person to stop smoking, but does not offset any of the ill effects of smoking
33
how long should a person wait after eating before exercising?
depends on amount of food eaten | -regular meal: 2 hours
34
what type of clothing should a person wear when exercising?
fit comfortably and allow freedom of movement
35
what time of the day is best to exercise?
almost any time of day with the exception of two hours after a heavy meal or midday/early afternoon on hot humid days
36
thermogenic response
the amount of energy required to digest food
37
Why is exercising in hot and humid conditions unsafe
the body uses 30-40 percent of energy for work and the rest becomes heat. If you can't dissipate the heat on hot/humid days, body temperature increases and you could die
38
Symptoms of heat illness
``` Decreased perspiration Cramping Weakness Flushed skin Throbbing head Nausea/vomiting ```
39
heat cramps
muscle spasms caused by heat induced changes in electrolyte balance in muscle cells
40
Heat cramps Symptoms
Cramps, spasms, muscle twitching
41
Heat cramps First aid
Stop exercise Get out of heat Stretch painful areas Drink water
42
heat exhaustion
heat related fatigue
43
Heat exhaustion Symptoms
Fainting, dizziness, profuse sweating, cold and clammy skin
44
Heat exhaustion First aid
Stop and find a cool place Drink cool water Loosen clothing If not recovered in 30 minutes, seek medical attention
45
heat stroke
an emergency situation resulting from the body being subjected to high atmospheric temperatures
46
Heat stroke Symptoms
``` Serious disorientation Warm, dry skin No sweating Vomiting High body temperature ```
47
Heat stroke First aid
Immediate medical emergency Get out of sun Spray with cool water Semi seated position
48
What precautions should you take exercising in the cold
frostbite and hypothermia
49
hypothermia
breakdown of the body's ability to generate heat; drop in body temperature below 95 degrees F
50
can people exercise when they have a cold or flu?
usually you can, but pay attention to symptoms
51
symptoms of when to stop exercising
``` fever muscle ache vomiting diarrhea hacking cough ```
52
4 most common exercise related injuries
- high impact injuries - rapid condition program - improper shoes or training surface - anatomical predisposition
53
treatment for acute sports injury
``` RICE Rest Ice Compression Elevation ```
54
purpose of RICE
minimize swelling in area and hasten recovery time
55
delayed muscle soreness
appears several hours after exercise, usually 12 hours and lasts 2-4 days need to stretch before and after exercise
56
delayed muscle soreness caused by
actual microtears in muscle - fluid retention - overstretching or tearing connective tissue in and around joints
57
exercise intolerance
the inability to function during exercise due to excessive fatigue or extreme feelings of discomfort
58
side stitch
a sharp pain in the side of abdomen | usually at beginning of exercise with new or unconditioned individuals
59
shin splints
injury to lower leg characterized by pain and irritation in the shin region of the leg
60
shin splints caused by
- lack of or improper conditioning - physical activities on hard surfaces - fallen foot arches - chronic overuse - improper shoes
61
muscle cramps caused by
the body's depletion of essential electrolytes or breakdown of coordination between opposing muscle groups
62
elderly constitute
fastest growing segment of the population
63
main objective of fitness program for older adults should be
help them improve their functional status and contribute to healthy aging.
64
functional independence
the ability to carry out activities of daily living without assistance from other individuals
65
current fitness trends
``` core training fitness boot camp functional fitness high-intensity interval training spinning exercise and weight loss strength training yoga zumba ```
66
base fitness conditioning
6 weeks of the 4 health related fitness components: - recommended body composition - muscular strength and endurance - flexibility - cardiorespiratory fitness
67
sport specific conditioning
continue base conditioning but add sports specific training -about half aerobic/anaerobic training should involve same muscles as sport allow 4 weeks prior to start of season
68
High-intensity Interval Training HIIT
a training program thet involves high-to very high intensity (80-90%) intervals, each followed by low to moderate intensity recovery interval
69
HIIT training variables
DIRT - Distance of each speed interval - Interval or length of recovery time - Repetitions or number of speed intervals - Time for each speed interval
71
Overtraining
an emotional, behavioral and physical condition marked by an increased fatigue, decreased performance, persistent muscle soreness, mood disturbances and feelings of staleness or burnout as a result of excessive physical training
72
volume
the total amount of training performed in a given work period
73
periodization
training approach that divides the season into three cycles using systematic variation in intensity and volume of training to enhance fitness and performance
74
periodization cycles
macrocycles mesocycles microcycles
75
cross training
combination of aerobic activities that contribute to overall fitness

1-Keiser Wellness (13 decks)

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