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SPSC 1103 Conditioning for sport and PA > Mid term > Flashcards

Mid term Flashcards

1
Q

What are the 9 dimensions of wellness?

A

Physical, Emotional, Intellectual, Interpersonal, Cultural, Spiritual, Financial, Environmental, Occupational

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2
Q

What is the difference between Wellness & Health?

A

Health- refers to overall condition of the body, mind and to the presence or absence of illness or injury.
Wellness- Optimal health and vitality; determined on your decisions about how you live your life.

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3
Q

What are some major health problems in Canada?

A

Chronic disease, cancer, heart disease

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4
Q

What are some behaviours that are a part of fit/wellness lifestyle?

A

Physical activity, Healthy diet, Healthy body weight, Stress management, avoiding tobacco and drugs, limit alcohol consumption

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5
Q

What are the stages of readiness to change?

A

Precontemplation- don’t think they have a problem and do not intend to change.
Contemplation- Know there’s a problem and intends to change within 6 months.
Prep- Plan to take action within the month or may already begin making small changed
Action- outwardly modify their behaviour and environment
Maintenance- Maintain new healthier lifestyle for at least 6 months
Termination- excited cycle of change and no longer tempted to lapse

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6
Q

What is physical activity?

A

any body movement produced by the skeletal muscles that result in energy expenditure

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7
Q

What is exercise?

A

Planned, structured and repetitive body movement done to improve or maintain one or more component of fitness.

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8
Q

What is CVD?

A

Cardiovascular disease, Disease of the heart and blood vessels.

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9
Q

What is Diabetes?

A

Metabolic disorder characterized by high blood glucose levels.

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10
Q

What is Osteoporosis?

A

Condition that affected the loss of bone mass.

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11
Q

What are the 5 health related components of physical fitness?

A

1.Muscular strength
2.Cardiorespiratory endurance
3.Muscular endurance
4. Flexibility
5. Body comp

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12
Q

What improves health & wellness?

A

Physical activity

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13
Q

What improves fitness?

A

Exercise

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14
Q

How many calories does moderate activity burn per minute?

A

3.5-7 cal/min

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15
Q

How many calories does vigorous activity burn per minute?

A

7+ cal/min

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16
Q

Define Cardiorespiratory endurance.

A

Ability to do prolonged, large muscle, dynamic exercise at moderate to high level intensity.

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17
Q

Define Muscular strength.

A

Amount of force a muscle can produce with a single max effort.

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18
Q

Define Off-set sarcopenia.

A

Loss of muscle cells and muscle mass

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19
Q

Define muscle endurance.

A

Ability to resist fatigue and sustain a given level of muscle tension.

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20
Q

Define flexibility.

A

Ability to move the joint through their full ROM.

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21
Q

Define body composition.

A

The amount of fat & fat-free body mass.

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22
Q

What are the skill related components of fitness?

A

1.Speed
2.Power
3.Agility
4.Balance
5.Coordination
6.Reaction time

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23
Q

Define specificity.

A

Effect of exercise training is specific to those muscles involved in the activity.

24
Q

Define overload principle.

A

Basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscle need to be stressed.

25
Q

Define the principle of progression.

A

Principle of training that states that overload should increase gradually.

26
Q

Define the 10% rule.

A

Training intensity or duration of exercise should NOT be increased by more than 10% per week.

27
Q

What is the FITTVP Principle?

A

F-frequency(how often)
I-intensity(how hard)
T-time(how long)
T-type(mode of activity)
V-volume(how much, FrequencyXtimeXintensity)
P-progression

28
Q

What are the benefits of physical activity?

A

-Decreases risk of CVD
-Decreases risk of Diabetes
-Increases Bone Mass
-Increases Bone Mass
-Increases Longevity

29
Q

What is the Threshold for health benefits?

A

The minimum amount of exercise needed to get significant health benefits. 30-60 minutes of moderate-vigorous exercise 3-5x weekly.

30
Q

What does the Cardiorespiratory system consist of?

A

Heart, Blood vessels & respiratory system.

31
Q

What is in the respiratory system?

A

Nose, mouth, throat, voice box, windpipe & lungs

32
Q

What do veins do?

A

Carry blood TO the heart.

33
Q

What do arteries do?

A

Carry blood AWAY from the heart.

34
Q

What are the two terms in Blood pressure?

A

Systole: Contraction
Diastole: Relaxation

35
Q

What is the main function of the Respiratory system?

A

Supply the body with Oxygen and carried off CO2.

36
Q

How is muscular strength measured?

A

1RM/Grip test

37
Q

1How is muscular endurance measured?

A

Push up, sit up

38
Q

How is flexibility measured?

A

Sit and reach test

39
Q

What is the best ways to prevent injuries?

A

-Warm-up and Cool down
-Stay within the training threshold
-Track your heart rate
-Ensure environment is save(not to hot, not to cold)
-Ensure air quality is good
-RICE minor injuries

40
Q

What intensity should you be able to perform the talk test?

A

Moderate intensity.

41
Q

What is ATP?

A

Adenosine Triphosphate, a high energy compound that is synthesized and stored in small quantities in muscle and other cells. The breakdown of ATP results in a release of energy that can be used to fuel muscular contraction.

42
Q

Define anaerobic?

A

WITHOUT oxygen; in cells, pertains to biochemical pathways that do not require oxygen to produce energy.

43
Q

What is aerobic?

A

WITH oxygen; in cells, pertains to biochemical pathways that does require oxygen to produce energy.

44
Q

What does a tendon connect?

A

Muscle to bone

45
Q

What does a ligament connect?

A

Bone to bone.

46
Q

Define flexibility.

A

The ability to move a joint through the full ROM.

47
Q

What is a stretch reflex?

A

Involuntary contraction of a muscle due to rapid stretching of that muscle.

48
Q

What are proprioceptors?

A

Receptors that sends feedback to the brain about positions of body parts.

49
Q

What triggers the stretch reflex?

A

Muscle spindles being stretched rapidly.

50
Q

What is the disease related to lack of exercise?

A

Hypokinetic disease.

51
Q

What are some benefits of flexibility?

A
52
Q

Define Dynamic stretching and provide an example.

A

Involves moving the joint through the full ROM, too mimic a sport specific movement.(open the gate)

53
Q

Define ballistic stretching and provide an example.

A

Sudden and forceful bouncing to stretch the muscle. (touch toes while bouncing)

54
Q

Define static stretching and provide an example.

A

Slowly lengthen the muscle to a point where further movement is limited. (Touch your toes)

55
Q

What is an antagonist muscle?

A

Muscle on the opposite side of the joint. (tricep in a bicep curl)

56
Q

Is plastic elongation short or long term flexibility?

A

Long term

57
Q

Is elastic short or long term flexibility?

A

Short term

SPSC 1103 Conditioning for sport and PA (1 decks)

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