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Health and Wellness > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

Overload Principle

A

basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscles must be stressed.

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2
Q

Principle of Progression

A

principle of training that states that overload should be increased gradually

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3
Q

Ten Percent Rule

A

the training intensity or duration of exercise should not be increased by more than 10% per week

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4
Q

Principle of Specificity

A

the effect of exercise training is specific to those muscles involved in the activity

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5
Q

Maintenance Program

A

exercising to sustain a desired level of physical fitness

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6
Q

Principle of Recuperation

A

the body regulates recovery periods between exercise training sessions to adapt to the exercise stress, therefore a period of rest is essential for achieving maximal benefit from exercise

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7
Q

Overtraining

A

failure to get enough rest between exercise training sessions

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8
Q

Principle of Reversibility

A

loss of fitness due to inactivity

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9
Q

Exercise Prescription

A

the individualized amount of exercise that will effectively promote physical fitness for a given person

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10
Q

Warm-Up

A

brief (5-15) min period of exercise that precedes a workout

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11
Q

Frequency of exercise

A

the number of times per week that one exercises

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12
Q

Intensity of Exercise

A

the amount of physiological stress or overload placed on the body during exercise

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13
Q

Time (duration) of exercise

A

the amount of time invested in performing the primary workout

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14
Q

Type of Exercise

A

the specific type (mode) of exercise to be performed

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15
Q

Cool-down

A

a 5-15 minute period of low-intensity exercise that immediately follows the primary conditioning period

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16
Q

Threshold for health benefits

A

the minimum level of physical activity required to achieve some of the health benefits of exercise

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17
Q

What are the five key principles of exercise training?

A
  • overload principle
  • principle of progression
  • specificity of exercise
  • principle of recuperation
  • reversibility of training effects
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18
Q

Which principle is the most important principle of training?

A

the overload principle

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19
Q

What are the components of an exercise prescription?

A
  • fitness goals
  • type of activity
  • a warm-up
  • the workout
  • a cool-down
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20
Q

What does FITT stand for?

A 
F= frequency of exercise 
I = intensity of exercise 
T= Time (duration) of exercise 
T= Type of exercise
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21
Q

What are the four major barriers to performing physical activity?

A
  • lack of time
  • social and environmental influences
  • inadequate resources
  • lack of motivation and commitment
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22
Q

Flexibility

A

the ability to move joints freely through their full range of motion

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23
Q

Ligaments

A

connective tissues within the joint capsule that hold bones together

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24
Q

Cartilage

A

tough connective tissue that forms a pad on the end of long bones such as the femur, tibia, and humerus, cartilage acts as a shock absorber to cushion the weight of one bone on another and to provide protection from the friction due to joint movement

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25
Q

Stretch Reflex

A

involuntary contraction of a muscle due to rapid stretching of that muscle

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26
Q

Muscle Spindles

A

type of proprioceptor found within muscle

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27
Q

Proprioceptor

A

specialized receptor in muscle or tendon that provides feedback to the brain about the position of body parts

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28
Q

Golgi tendon organs

A

type of proprioceptor found within tendons

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29
Q

Hypokinetic disease

A

disease associated with a lack of exercise

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30
Q

sit-and-reach test

A

fitness test that measures the ability to flex the trunk

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31
Q

Shoulder flexibility test

A

fitness test that measures the ability of the shoulder muscles to move through their full range of motion

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32
Q

Dynamic stretching

A

stretching that involves moving the joints through the full range of motion to mimic a movement used in a sport or exercise

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33
Q

Ballistic stretching

A

type of stretch that involves sudden and forceful bouncing to stretch the muscles

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34
Q

Static stretching

A

stretching that slowly lengthens a muscle to a point where further movement is limited

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35
Q

Proprioceptive neurotransmitter facilitation (PNF)

A

series of movements combing stretching with alternating contraction and relaxation of muscles

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36
Q

Antagonist

A

the muscle on the opposite side of a joint

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37
Q

What five structural and physiological are limits to flexibility related to?

A
  • characteristics of bone
  • muscles
  • tendons
  • skin
  • connective tissue within the joint capsule
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38
Q

Improved flexibility results in the following benefits:

A
  • increased joint mobility
  • prevention of lower back problems
  • efficient body movement
  • improved posture and personal appearance
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39
Q

What is posture

A

the position of the body, specifically of the joints, while standing or sitting

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40
Q

Why are flexibility exercises important?

A

important in maintaining good posture and preventing misalignment and debilitating changes in the musculoskeletal system

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41
Q

Flexibility is evaluated by

A

measuring the range of motion of a particular joint

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42
Q

The principle of progression

A

asserts that overload should be increased gradually during the course of a physical fitness program

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43
Q

The principle of specificity

A

holds that exercise training is specific to those muscles involved in a given activity

44
Q

The need for a rest period between exercise training sessions is called

A

the principle of recuperation

45
Q

Physical fitness can be lost due to

A

inactivity; this is called the principle of reversibility

46
Q

All exercise training programs should be tailored to meet the objectives of the individual, taking into consideration

A

age, health and fitness status, musculoskeletal condition, and body composition

47
Q

The minimum level of physical activity required to achieve some of the health benefits of exercise is

A

the threshold for health benefits

48
Q

Flexibility is

A

the range of motion of a joint

49
Q

Proprioceptors are

A

constantly monitoring the tension of the muscles and tendons and providing feedback to the brain

50
Q

If muscle spindles are suddenly stretched

A

they respond by initiating a stretch reflex that causes the muscle to contract

51
Q

If the muscles and tendons are stretched slowly

A

the stretch reflex can be avoided

52
Q

The sit-and-reach test and the shoulder flexibility test are commonly used to

A

measure flexibility

53
Q

What does designing your flexibility program involve?

A

involves setting short-term and long-term goals and selecting appropriate stretches to meet your goals. it is ideal to incorporate stretching sessions 2-5 days per week

54
Q

Static stretching involves

A

stretching a muscle to the limit of movement and holding the stretch for an extended period of time

55
Q

Dynamic stretches involve

A

fluid, exaggerated movements designed to mimic the movements of a given sport or activity

56
Q

Proprioceptive neuromuscular facillitation (PNF)

A

combines stretching with alternating contraction and relaxation of muscles to improve flexibility, ballistic stretches may be appropriate for some athletes but are not safe for the general public

57
Q

Resting Metabolic Rate

A

the amount of energy expended during all sedentary activities also called resting energy expenditure

58
Q

Muscle Action

A

the shortening of a skeletal muscle (causing movement) or the lengthening of a skeletal muscle (resisting movement)

59
Q

fascia

A

dense but thin layer of connective tissue that surrounds the muscle

60
Q

Motor Unit

A

a motor nerve and all of the muscle fibers it controls

61
Q

Isotonic

A

type of exercise in which there is movement of a body part most exercise or sport skills are isotonic exercise also called dynamic exercise

62
Q

Isometric

A

type of exercise in which muscular tension is developed but the body part does not move also called static exercise

63
Q

Isokinetic

A

type of exercise that can include concentric or eccentric muscle actions performed at a constant speed using a specialized machine

64
Q

Range of Motion

A

the amount of movement possible at a joint

65
Q

Concentric Muscle Action

A

action in which the muscle develops tension as it shortens against resistance and/or gravity also called positive work

66
Q

Eccentric Muscle Action

A

action in which the muscle develops tension as it lengthens while controlling the movement with gravity also called negative work

67
Q

Slow-twitch fibers

A

red muscle fibers that contract slowly and are highly resistant to fatigue, these fibers have the capacity to produce large quantities of ATP aerobically, also known as type l fibers

68
Q

Fiber Recruitment

A

process of involving more muscle fibers to increase muscular force

69
Q

One-Repetition Maximum (1 RM) test

A

measurement of the maximum amount of weight that can be lifted one time

70
Q

Push-Up Test

A

fitness test designed to evaluate endurance of shoulder and arm muscles

71
Q

Curl-Up Test

A

test used to evaluate abdominal muscle endurance

72
Q

Sit-Up Test

A

test used to evaluate abdominal and hip muscle endurance

73
Q

Progressive Overload

A

application of the overload principle to strength and endurance exercise programs

74
Q

Specificity of Training

A

the concept that the development of muscular strength and endurance, as well as cardiorespiratory endurance, is specific to both the muscle group exercised and the training intensity

75
Q

Hypertrophy

A

increase in muscle fiber size

76
Q

Hyperplasia

A

increase in the number of muscle fibers

77
Q

Valsalva Maneuver

A

holding the breath during an intense muscle contraction; can reduce blood flow to the brain and cause dizziness and fainting

78
Q

Set

A

number of repetitions performed consecutively without resting

79
Q

Starter Phase

A

the beginning phase of an exercise program, the goal of this phase is to build a base for further physical conditioning

80
Q

Slow progression phase

A

the second phase of an exercise program, the goal of this phase is to increase muscular strength beyond the starter phase

81
Q

Maintenance phase

A

the third phase of an exercise program, the goal of this phase is to maintain the increase in strength obtained during the first two phases

82
Q

What can strength training do for us?

A
  • improve our ability to perform activities of daily life
  • reduce low back pain
  • reduce the incidence of exercise-related injuries
  • decrease the risk of osteoporosis
  • help maintain functional capacity as we age
83
Q

Muscular Strength is

A

the ability of a muscle to generate maximal force, this refers to the amount of weight that an individual can lift during one maximal effort

84
Q

Muscular Endurance is

A

the ability of a muscle to generate forece repeatedly, increasing muscular strength through exercise will also increase muscular endurance, training to improve muscular endurance does not always result in improved muscular strength

85
Q

Skeletal muscle is composed of

A

a collection of long, thin cells (fibers)

86
Q

Muscles are attached to bone by

A

thick connective tissue (tendons)

87
Q

Muscle actions result in

A

the tendons pulling on bone, causing movement

88
Q

Muscle action is regulated by

A

signals coming from motor nerves, which orginate in the spinal cord and branch out to muscles throughout the body

89
Q

What makes up a motor unit?

A

the motor nerve plus all of the muscle fibers it controls

90
Q

Isotonic exercises result

A

in movement of a body part

91
Q

Isometric exercises involve

A

developing tension within the muscle but result in no movement of body parts

92
Q

Concentric Muscle action (positive work) involve

A

muscle shortening

93
Q

Eccentric muscle action (negative contraction) involve

A

muscle lengthening

94
Q

What are the two major fiber types of human skeletal muscles?

A

slow-twitch (also called type l) and fast-twitch (type ll)

95
Q

Slow-Twitch fibers

A

shorten slowly but are highly fatigue resistant

96
Q

Fast-Twitch fibers

A

fibers shorten rapidly but fatigue rapidly, fibers combine the characteristics of fast-and slow-twitch fibers - they contract rapidly and are resistant to fatigue

97
Q

Fiber Recruitment

A

the process of involving more muscle fibers to produce increase muscular force

98
Q

What are the two physiological factors that determine the amount of force that can be generated by a muscle?

A
  • the size of the muscle

- the number of fibers recruited

99
Q

a test used to assess muscular strength is the

A

one-repetition maximum (1 RM) test

100
Q

Muscular endurance can be evaluated by

A

using the push-up test and either the sit-up test or the curl-up test

101
Q

The overload principle states that

A

a muscle will increase in strength and/or endurance only when it works against a workload that is greater than normal

102
Q

Progressive overload is the

A

application of the overload principle to strength and endurance exercise programs

103
Q

Strength training improves

A

muscular strength initially by alternating fiber recruitment patterns (increasing the number of fibers recruited) and then by increasing muscle size

104
Q

Muscle size is

A

increase primarily because of an increase in fiber size (hypertrophy)

105
Q

Weight-Training Program

A

program using low repetitions and high resistance results in the greatest strength gains; a program using high repetitions and low resistance results in the greatest improvements in muscular endurance

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