exercise Flashcards
(25 cards)
people participate in exercise programs to decrease risk factors for chronic disease and to increase their health and well-being
Exercise
It is another goal of exercise. It is defined as the ability of the body to perform work.
Functional strength
is the type an amount of exercise or ADLs an individual is able to perform without experiencing adverse effects
Activity tolerance
increase muscle tone, mass, and strength and maintain joint flexibility and circulation
isotonic (dynamic) exercise
what are the 4 types of exercise?
- isotonic (dynamic) exercise
- isometric (static or setting) exercises
- isokinetic (resistive) exercises
- aerobic and anaerobic
are those in which the muscle shortens to produce muscle contraction and active movements
isotonic (dynamic) exercise
running, walking, swimming, cycling and other such activities
isotonic (dynamic) exercise
in which muscle contraction occurs without moving the joint (muscle length does not change)
isometric (static or setting) exercises
involve exerting pressure against a solid object.
- useful for strengthening, abdominal gluteal and quadricep muscles
isometric (static or setting) exercises
endurance training
isometric (static or setting) exercises
“Quad sets”
produce a mild increase in heart rate and cardiac output, but no appreciable increase in blood flow to other parts of the body
isometric (static or setting) exercises
involve muscle contraction or attention against resistance
isokinetic (resistive) exercises
special machines or devices provider assistance to the movement.
- these exercise exercises are used in physical conditioning and often to build up certain muscles group
isokinetic (resistive) exercises
The amount of oxygen taken into the body is greater than that used to perform the activity
aerobic exercise
use large muscle groups that move repetitively
- improve cardiovascular conditioning and physical fitness
aerobic exercises
what are the three intensity of aerobic exercise?
-Target heart rate
-talk test
-borg scale of perceived exertion
The goal is to work up to insisting at target heart rate during exercise based on the person’s age.
heart rate
this test is easier to implement and keeps most people at 60% of maximum heart rate or more. When exercising the person should experience labored breathing, he still be able to carry on conversation
talk test
this scale measures how difficult the exercise feels to the person in terms of heart and lung exertion
Borg scale of perceived exertion
7= very, very light
9= very light
11= fairly light
13= somewhat hard
15= hard
17= very hard
19= very, very harf
Borg scale of perceived exertion
very, very hard correspondence closely to 100% of maximum heart rate
Borg scale of perceived exertion
very light is close up to 40%
Borg scale of perceived exertion
most people need to strive for the somewhat hard level (13/20) which corresponds to 75% of maximum heart rate
Borg scale of perceived exertion
Involves activity in which the muscle cannot draw out enough oxygen from the bloodstream
anaerobic exercises
