Exercise

Question 1

It is a 💡regular planned physical exertion aimed to achieve optimum cardio-vascular health

Answer 1

Exercise

Question 2

2 Types of Excersies

Answer 2

Aerobic Exercise

Anaerobic Exercise

Question 3

▪ Physical activity that primarily stimulates 💡mitochondrial oxidative metabolism
▪ Involves 💡repetitive movement of large muscle group that does not result in progressive blood-stream lactic accumulation
▪ Examples:
o Low to moderate - intensity walking,
Cycling, Circuit weight training, Swimming, Jogging

Answer 3

AEROBIC EXERCISE

Question 4

▪ Activities resulting in accumulation of 💡lactic acid that is produced when blood flow in inadequate
▪ Caused by muscle 💡non-oxidative glycogenolytic
▪ Examples
o 💡High intensity dynamic exercise
Strength weight training, High intensity isometric

Answer 4

ANAEROBIC EXERCISE

Question 5

GOALS OF EXCERCISE

Answer 5

▪ Strength
▪ Endurance and cardiovascular fitness
▪ Mobility and flexibility
▪ Stability
▪ Relaxation
▪ Coordination, balance and functional skills

Question 6

The ability of the muscle group to produce 💡tension and resulting 💡force during a maximal effort, either to dynamically or statically, in relation to the demands placed upon it.

Answer 6

STRENGTH

Question 7

FACTORS THAT INFLUENCE THE STRENGTH OF A NORMAL MUSCLE

Answer 7

▪ Cross sectional size of the muscle 
▪ Length tension relationship
▪ Recruitment of motor units
▪ Type of muscle contraction
▪ Fiber type distribution
▪ Energy stores and blood supply 
▪ Speed of contraction
▪ Motivation of the patient

Question 8

Types of Endurance

Answer 8

Muscular Endurance

General (Total) Body Endurance

Question 9

Ability of the 💡muscle to contract

repeatedly or 💡generate tension, 💡sustain that tension and resist fatigue over a prolonged period.

Answer 9

MUSCULAR ENDURANCE

Question 10

o Ability of the individual to 💡sustain low intensity exercise such as walking, jogging, or climbing over an extended
period.
o Also called 💡aerobic exercise or
💡conditioning is performed to enhance the 💡cardiovascular or pulmonary fitness of an individual.

Answer 10

GENERAL (TOTAL) BODY ENDURANCE

Stamina

Question 11

o Ability of the person to 💡move its joints

Answer 11

MOBILITY

Question 12

o A person’s flexibility refers to the
ability of your joints to 💡move through
a full range of motion.
o Flexibility exercises help stretch
muscles, protect against injury and allow the maximum range of motion for joints.

Answer 12

FLEXIBILITY

Question 13

▪ Refers to the 💡synergistic coordination of the neuromuscular system to provide a stable base or superimposed functional movements or activities.
▪ More required in more proximal structures for effective positioning and motion of the arms and hands or legs and feet.

Answer 13

STABILITY

Question 14

▪ Conscious effort to 💡relieve tension in the muscle.
▪ After an active contraction of skeletal muscle, a reflex relaxation occurs. The stronger the contraction the greater the subsequent relaxation (Sherrington’s law of reciprocal innervation)
▪ Conscious thought can also affect tension in muscle.

Answer 14

RELAXATION

Question 15

It is the ability to use 💡right muscles at the 💡right time with appropriate sequencing and intensity.

Answer 15

COORDINATION

Question 16

o Ability to 💡maintain the center of
gravity over the base of support
usually while in an upright position.

Answer 16

BALANCE

Question 17

To the varied 💡motor skills necessary

to function independently in all aspects of daily living

Answer 17

FUNCTIONAL SKILLS

Question 18

Benefits of exercise

Answer 18

Lose weight
Reduce stress
Relieve symptoms of depression and anxiety
Reduce your risk of heart disease and certain types of cancer
Boost your mood
Give you

Question 19

PARTS OF A PROPER EXERCISE PROGRAM

Answer 19

Warm up
Stretching/Muscle Conditioning
Exercise Proper
Cool Down

Question 20

▪ Should be done for 💡5 to 10 minutes to avoid injury and 💡prepare the muscles for vigorous exercise
o Raise the heart rate 💡10 to 15 beats per minute
o 💡Increase the blood flow to large muscle groups of the legs and arm

Answer 20

WARMUP

Question 21

▪ Should be done for 💡10 to 20 minutes to achieve 💡agility and 💡avoid stiffening of joints.
▪ 💡Stretch the muscles to be used during exercise

Answer 21

STRETCHING/MUSCLE CONDITIONING

Question 22

Engagement should be at least 💡30 minute

Answer 22

EXERCISE PROPER

Question 23

▪ Should be done for 💡5-10 minutes
▪ It will allow blood (pooled around actively moving muscles) to 💡recirculate adequately to
the vital organs of the body like the brain.

Answer 23

COOL DOWN

Question 24

Changes that may occur in muscle during recovery:

Answer 24

o Energy stores are replenished
o Lactic acid is removed from the skeletal muscle and blood in approximately 1 hour after exercise
o Oxygen stores are replenished
o Glycogen is replaced over several days.

Question 25

LIMITS/OVER-EXERCISING A. IMMEDIATE

Answer 25

(a) chest pain (b) lightheadedness/confusion (c) breathlessness >10 minutes (d) nausea/Vomiting (e) pallor (f) cramps (g) palpitations

Question 26

LIMITS/OVER-EXERCISING B. DELAYED

Answer 26

▪ Symptoms: (a) prolonged fatigue (c) weight gain (d) persistent rapid heart rate (b) insomnia

Question 27

EXERCISE PROGRAM SUSPENSION ▪ Development of any of the following:

Answer 27

``` o Persistent chest pain o rprogression of heart disease o Recurrent illness o Hypertension o Orthopedic problem o Dizziness o Swelling or sudden weight gain ```

Question 28

THE BASIC PRINCIPLES of EXERCISE ``` 💡💡 F I T T ```

Answer 28

``` ▪ Frequency o How often you exercise ▪ Intensity o How ward you exercise ▪ Time o How long you exercise ▪ Type o The type of exercise you’re doing (e.g., running, walking, etc.) ```

Question 29

FOUR COMPONENTS OF THE FITT PRINCIPLES ``` 💡💡 C M F B ```

Answer 29

Cardiorespiratory Muscular Flexibility Body composition

Question 30

▪ The ability of the heart to 💡pump blood and 💡transport nutrients such as oxygen to and from the working muscle fibers and the rest of the body ▪ Cardiorespiratory training is 💡aerobic exercise, which "burns" carbohydrates with oxygen, so it also "burns" stored body fat to produce energy

Answer 30

Cardiorespiratory

Question 31

Muscular strength and endurance Muscle training is 💡anaerobic exercise, which "burns" carbohydrates without oxygen to produce energy. It yields lactic acid as a byproduct, which causes that "burning sensation" and fatigue in the muscles. Muscular strength is power which equals force times velocity, usually 1 repetition maximum. Muscular endurance is the ability to repeat many repetitions, usually 12 to 30.

Answer 31

MUSCULAR

Question 32

The ability of the joint to | move through the 💡full range of motion

Answer 32

FLEXIBILITY

Question 33

💡Body fat percent and 💡lean mass percent

Answer 33

BODY COMPOSITION

Question 34

💡50-90% maximum heart rate (max = 220 – age) o For beginners, a target heart rate zone of 💡50-70 % of their maximum of heart rate o Forfitter,more advanced individuals, a target heart rate zone of 💡70-85% of their maximum of heart rate may be more appropriate.

Answer 34

TARGET HEART RATE

Question 35

See anki

Answer 35

Fitness formula

Question 36

BASIC PRINCIPLES OF EXCERCISE

Answer 36

Principle of overload Principle of progression Principle of specificity

Question 37

▪ Most 💡basic law of exercise. ▪ The only way to produce fitness and health benefits is to make your body 💡do more than it normally does.

Answer 37

Principle of overload

Question 38

▪ Amount and intensity of your exercise should be 💡increased gradually. ▪ After your body adapts to an increased exercise intensity, your exercise becomes easy. You will need to increase your work. This can be done by: o Frequency: ex: add one more day of walking. o Intensity:add short bursts of jogging. o Time: add 10-15 mins to your usual workout time. o Type: do different activities such as cycling, aerobics. ▪ Changing any of these variables every 4 to 6 weeks can help you keep that training effect going

Answer 38

PRINCIPLE of PROGRESSION

Question 39

The 💡specific type of exercise you do determines the specific benefit you receive.

Answer 39

PRINCIPLE of SPECIFICITY

Question 40

PRINCIPLE of SPECIFICITY Guidelines:

Answer 40

▪ Continuous rhythmic activities, which include walking, running, aerobics cycling, swimming and dancing. ▪ Cardio strengthens the heart and lungs, increase endurance and burns calories, which helps in weight loss. ▪ General guidelines o Health Benefits: Moderately intense cardio 30 mins a day, 5 days a week, OR o Vigorous Cardio: 20 mins a day, 3 days a week o Weight Loss: 60-90 mins of activity, several days a week

Question 41

STRENGTH TRAINING GUIDELINES

Answer 41

▪ Lift weights to strengthen the muscles,bones and connective tissue ▪ General guidelines: o Choose 8-10 exercises, targeting the major muscle groups (lower body, chest, back, shoulders, biceps, triceps and abs) o For beginners: do one set of 8-16 reps of each exercise to fatigue. More advanced exercisers can do 2-3 sets. o Train each muscle group 2-3 non- consecutive days a week o Work each exercise through its full range of motion and use good form

Question 42

FLEXIBILITY GUIDELINES

Answer 42

``` ▪ Stretching is the most overlooked exercise but important for keeping us agile as we get older ▪ Guidelines: o Stretch the muscles when they’re warm o Do static stretches with a focus on tight areas such as the hamstrings and lower back o Stretch a minimum of 2-3 days a week, better if everyday o Stretch within your range of motion. Stretching shouldn't hurt o Hold each stretch for about 15-30 seconds and do 2-4 reps of each stretch ```