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Flashcards in Facts Deck (47):
1

FITTE

Frequency, Intensity, Time or Duration, Type or Mode, Enjoyment

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Frequency

the number of sessions per day and week, how often you are exercising

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Intensity

how challenging the exercise is, or the amount of effort/work invested in a particular exercise

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Time or Duration

the length of the exercise session, varies based on intensity and type

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Type or Mode

how are you exercising, what exercises will be performed?

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Enjoyment

the principle that it needs to be made fun in order to be a success

7

A,D,E,K

Fat soluble

8

Dynamic exercise

keep joints and muscles moving. Examples are swimming, walking, cross country skiing, bicycling, weight training and house cleaning. Blood circulation, strength and endurance are improved by these continuous movements.

9

Static exercise

also known as isometrics, exerts muscles at high intensities without movement of the joints. Pushing on a heavy couch that does not move is an example of static exercise.

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SMART

Specific, measurable, attainable, realistic, timely

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Sinoatrial node

pacemaker of the heart

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Erector Spinae

trunk flexion

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lliosoas

flex hip joint

14

hip extension

hamstring

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cool down

40-60% of VO2R

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Pre-contemplation

not ready to exercises, not interested

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contemplation

thinking about making a behavior change

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preparation

doing something related to exercise, but meeting guidlines

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Action

meeting set criteria< 6 months (most susceptible to drop out)

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Maintenance

meeting criteria > or = 6 months

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Visual, auditory, kinesthetic

seeing/hearing/doing

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Resting Heart Rate (HR resting)

beats per minute, first thing in morning, at rest averaged over 3 days

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Maximal Heart Rate (HR max)

all out effort 220-age

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Heart Rate Reserve (HRR)

Difference between maximum and resting heart rates

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Training Heart Rate (THR)

Reflects training intensity range bpm for safety and effectiveness

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Oxygen Uptake Reserve (VO2R)

Difference between maximium and resting oxygen uptake

27

Karvonen Method/ HR Reserve Method
HRmax-HRrest=HRR
(HRR x Training %) + HRrest =THR Training heart rate

Uses % HRR -40-85% HRR rather than percentage of estimated Maximum Heart Rate 64-94% HRmaz

28

Spinal curves

7 cervical, 12 thoractic, 5 lumbar and sacral-pelvic

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Obliques

spinal rotation & Lateral flexion

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Gastrocnemius/ Tibialis anterior

plantar flexion/ dorsiflexion

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Quadriceps/ Hamstrings

Knee extension/ knee flexion

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Gluteus maximus/ liopsoas

Hip extension/ hip flexion

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biceps brachii/ triceps brachii

elbow flexion/ extension

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Erector spinae/ abdominals

spinal extension/ flexion

35

Rotator cuff muscles (SITS)

shoulder Abd/ external rotation/internal rotation

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Latissimus dorsi/ medial deltoid

shoulder adduction/ abduction

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pectoralis major/ posterior deltoid

shoulder horizontal add/ abd

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Mid Trapezius/ pectoralis Major

scapular retraction(Add)/ Protraction(abd)

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Agonist

Prime movers

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Antagonist

opposing muscle

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Synergists

involved in stabilizing, fixating or assisting at a joint

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1 MET= VO2(ml*kg _1*min_1) / 3.5

Metabolic Equivqlqnt Units (mETs)

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1g of carbs

4 kcal

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1g of protein

4 kcal

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1 g fat

9 kcal

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1 g alcohol

7 kcal

47

1 pound fat =

3500 kcal