Exercise, Working out and Gym

Question 1

obesity

Answer 1

change center of alignment, increase curve of lumbar spine

Question 2

muscular system starts to decline after

Answer 2

40

Question 3

BP during exercise

Answer 3

systolic BP rises to keep muscles supplied with o2, faster heart beat, stronger contraction

Question 4

Irwin and Morgan risk stratification

Answer 4

low, medium, high

Question 5

theory of reasoned action

Answer 5

intention to perform an action depends on their attitude towards it
-perceived benefits and behaviors

Question 6

theory of planned behavior

Answer 6

if an individual has no control over their circumstances they’re unlikely to adopt and maintain behavior regardless of attitude

Question 7

health belief model

Answer 7

behavior is based upon value of outcome

-person will only act if it’s easy and they can avoid a threat

Question 8

anareobic threshold

Answer 8

intensity point where shift from aerobic to anaerobic production

Question 9

performance anaerobic zone

Answer 9

80-90% of MHR for well trained

Question 10

performance zone

Answer 10

70-80% MHR for improvement aerobic training zone

Question 11

fitness zone

Answer 11

60-70% MHR “fat burning zone”

Question 12

moderate aerobic zone

Answer 12

50% MHR

Question 13

MHR

Answer 13

number of times in 1 minute your heart can contract

Question 14

blood pooling

Answer 14

blood stays in muscles after exercise is over, suddenly exercise suddenly reduces o2 to brain

Question 15

reversibility principle

Answer 15

adaptations will decline if training stops

Question 16

specificity principle

Answer 16

training needs to be specific to activity or desired outcome

Question 17

progressive principle

Answer 17

training should become more intense as body adapts

Question 18

FITT

Answer 18

frequency, intensity, time, type

Question 19

overload principle

Answer 19

to improve, the body must work at a higher level than normal

Question 20

social cognitive theory

Answer 20

confidence in success determines engagement

Question 21

which test establishes VO2 max

Answer 21

rockport walk test

Question 22

vo2 max

Answer 22

max rate of o2 consumption measured during incremental exercise- volume of o2

Question 23

cooper run

Answer 23

distance on treadmill in 12 minutes, speed increased once at halfway

Question 24

4 ways to measure body fat

Answer 24

skinfold callipers
bioelectrical impedance
hydrostolic weighing
dexa scan

Question 25

subcutaneous fat

Answer 25

jiggly fat just below skin

Question 26

overweight BMI

Answer 26

25-29.9

Question 27

normal body weight

Answer 27

18.5-24.9

Question 28

underweight BMI

Answer 28

below 18.5

Question 29

how does muscle grow

Answer 29

microscopic tears to proteins, repair lays down extra proteins

Question 30

how to improve endurance

Answer 30

moderate resistance, high reps | 40-60% x 15-25 reps

Question 31

how to increase muscular strength

Answer 31

high resistance, low reps | 75% 1RM x 1-10 reps

Question 32

exercising muscles fast develops

Answer 32

power

Question 33

cardio effect on muscle

Answer 33

more mitochondria, more enzym activity, more o2 and fat, muscles can produce energy for longer, less lactic acid produced

Question 34

cardio effect on bones

Answer 34

triggered osteoblasts when muscle pulls on bones which strengthens bones

Question 35

cardio effects on fat

Answer 35

higher volume of HDL than LDL which will stick less

Question 36

LDL

Answer 36

low density lipoproteins | -high proportion of fat compared to protein, sticks to blood vessel walls

Question 37

HDL

Answer 37

high denesity lipo proteins- more protein than fat

Question 38

lipo-protein

Answer 38

carried in the blood, combo of fat and protein

Question 39

cardio guidelines

Answer 39

3-5 days per week for 20-90 minutes | 57-94% max HR

Question 40

how is anaerobic threshold achieved

Answer 40

increasing body's ability to metabolize lactic acid

Question 41

distasis recti

Answer 41

abdominal seperation

Question 42

guidelines for muscular fitness

Answer 42

2-4 sets, 8-12 reps, 2-4 mins rest

Question 43

eccentric training

Answer 43

30-40% more on the eccentric over concentric

Question 44

motor fitness

Answer 44

ability of brain and nervous system to control movements of body that are necessary to do an action

Question 45

ballistic stretching

Answer 45

bouncing movement with a stretch

Question 46

2 types of stretch

Answer 46

active and passive

Question 47

static stretching

Answer 47

controlled lengthening of the muscle for a period of time

Question 48

3 types of stretching

Answer 48

static, balistic, dynamic

Question 49

frontal plane

Answer 49

splits the body between anterior and posterior. Sideways movements

Question 50

sagittal plane

Answer 50

splits body between right and left- front and back movements

Question 51

transverse plane

Answer 51

rotating

Question 52

planes of movement

Answer 52

transverse, saggital and frontal