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
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A,D,E,K
Fat soluble
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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.
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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
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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
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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
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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
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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