Midterm Flashcards
(100 cards)
1
Q
Wellness
A
Optimal health and vitality, encompassing physical, intellectual, spiritual, interpersonal and social and environmental well-being (Physical components you can affect)
2
Q
Health
A
Overall condition of body or mind and the presence or absence of illness or injury (genetics-things you can’t change)
3
Q
Characteristics of a good leader:
A
- Approachable
- Knowledgeable
- Enthusiastic
- Engaging
4
Q
3 Types of Leadership Styles
A
1) Laissez- Faire
2) Autocratic
3) Democratic
5
Q
Laissez- Faire
A
- Informal type of leadership
- Unstructured
- Used for experiential learning
- Useful for highly skilled individuals who prefer directing self
6
Q
Autocratic
A
- Formal type of leadership
- Task oriented
- Structured
- Useful for individuals who seek motivation
- Useful for specific skill instruction
7
Q
Democratic
A
- Semi-Formal type of leadership
- Shared leadership
- Instructor acts as participant sometimes
- Useful for team development
- Useful for leadership development
8
Q
Adult Learning Principles:
A
- Personal Meaning
- Type of LearningClimate
- Self Responsibility
- Group Setting
- Emerging Needs & Interests
- Ongoing Evaluation
9
Q
Person Meaning (Adult Learning Principle)
A
- Learn best when its more meaningful
- Learn through own experiences
- Fit with what they already know
10
Q
Learning Climate (Adult Learning Principle)
A
- Learn more in relaxed/safe environment
- Need to feel comfortable and welcome to express feelings and ideas
- Introduce so they feel welcome and unjudged
11
Q
Self Responsibility (Adult Learning Principle)
A
- Learning outside of classroom
- Taking responsibility to participate
- Making own decisions about they want to learn and how
12
Q
Group Setting (Adult Learning Principle)
A
- Learning is enhanced when learners can work in groups
- Able to share experiences
- Encourage 2-way communication
13
Q
Emerging Need & Interests (Adult Learning Principle)
A
- Learn best when viewed as evolutionary process
- Structure can adapt to needs and interest of group
- Reading on own time
14
Q
On-Going Evaluation & Reflection (Adult Learning Principle)
A
- Learn better when part of a process (give-receive feedback)
- Leader can build to increase knowledge
15
Q
Self Efficacy
A
Belief to take action and perform specific behaviour ex) visualize, self talk
16
Q
Locus of Control
A
The place a person designates as a source of responsibility for events in life
17
Q
2 types of locus of control
A
1) Internal- responsible for own actions
2) External- Family, friends, environment responsible
18
Q
Behaviour Changing Stages : Trans Theoretical Model
A
1) Pre Contemplation
2) Contemplation
3) Preparation
4) Action
5) Maintenance
19
Q
Pre Contemplation Stage
A
- Not intending to change
- ‘pros’ outweigh the ‘cons’
20
Q
Contemplation Stage
A
- Intending to change in the next 6 months
- Low self confidence
21
Q
Preparation Stage
A
- Intending to take action in the next 30 days
- Modifying behaviour slightly
22
Q
Action Stage
A
- Changed behaviour within the past 6 months
- Risk for relapse is high
23
Q
Maintenance Stage
A
- Confidence is high
- Lasts from 6 months up to termination
- Learned strategies to deal with lapses
24
Q
Benefits of Exercise
A
- Relieves stress
- Reduces rick of diseases
- Overall health choices
25
How can you make exercise automatic?
- Make it a priority
- Find time
- Make it a habit
- Offer buddy/reward system
26
When goal setting, you need to :
- Be specific, reasonable and realistic
- Make a plan
- Set goals and write them down
27
Goal Setting needs to be SMART:
```
Specific
Measureable
Appropriate
Realistic
Timely
```
28
4 Laws of Success:
1) Law of Possession
2) Law of Effort
3) Law of Consistency
4) Law of Self-Efficacy
29
Physical Activity
Any body movement carried out by the skeletal muscles requiring energy
30
Exercise
Planned, structured, repetitive movement of the body designed to improve or maintain physical fitness
31
Physical Fitness
Set of attributes that are either health or performance (skill) related
32
Active Living
Making meaningful and satisfying physical activities an integral part of everyday routines
33
FITT Principle
Frequency
Intensity
Type
Time
34
Resistance Training
Training against an opposing force
35
Why should children strength train?
They will have better muscle development when they are older
36
Considerations for resistance training on children:
- Impacts growth
- Lose flexibility
- Must have supervision
- Must be taught proper technique
37
Considerations for resistance training on older adults:
- Risk of injury
| - Inappropriate (not able- don't have ROM)
38
Resistance training for 12-13 year olds :
- Use body weight as resistance
- New exercises with little or no load
- Increase intensity gradually
- Proper technique
39
As we age....- Cardiovascular
- Elasticity of blood vessels decrease
| - Resting cardiac output and stroke volume decreases
40
As we age....- Muscle
- Loss of muscle mass, strength and power
| - Increase in strength
41
As we age....- Bone
Osteoporosis- diminishing bone mass & deterioration of internal bone
42
As we age....- Body Composition
- Lean body mass declines
| - Total body water and BMR decline with age
43
Goal to Maintain Body Composition:
- Reduce calories
- Increase CHO's
- Increase Calcium and Vitamin D
- Exercise
- Drink plenty of fluids
44
Flexibility
The ability to move joints through full range of motion
45
What does flexibility depend on?
- Joint structure
- Length and elasticity of connective tissue
- Nervous system activity
46
Agonist
Muscle that contracts to produce a movement
47
Antagonist
Muscle being stretched in response to contraction of the agonist muscle
48
True Flexibility
Range of motion that is observed at a specific joint and isolated to that joint
49
Apparent Flexibility
Range of motion that is observed at a specific joint but is not isolated to that joint, rather the motion involves movement within other joints in the kinematic chain
50
Factors that affect Flexibility:
- Bone Structure
- Tissue (skin, fat, scar)
- Muscle tissue
- Tendons and ligaments
- Age (fibrosis)
- Sex (women- more flexible)
- Injury (changes elasticity)
- Improper training (limited ROM, balance)
- Sedentary lifestyle (shortening muscle)
- Poor posture
- Excessive body fat reduces ROM
51
How can flexibility be measured?
1) Statically
| 2) Dynamically
52
Benefits of Flexibility and Stretching:
- Increases ROM
- Improves performance
- Prevents injury
- Cools down muscles
- Relieves cramps
- Maintains good balance and posture
53
Muscle Spindles: What is it? What does it do? What is it sensitive to?
Propriofibers that run parallel to muscles fibers. Also monitor the change in muscle length. Sensitive to fast stretches
54
Golgi Tendon Organ: What is it? What does it do? What is it sensitive to?
Mechanoreceptors near musculotendinous junction. Causes a muscles to reflexively relax. Sensitive to increase in muscle tension
55
Passive Stretching
Muscles are stretched by force applied by an external force ie. Partner
56
Active Stretching
Muscles are stretched by the contraction of the opposing muscle ie. Hamstring Stretch
57
PNF Stretching
Involves passive and active stretching. Maximal stretch contraction against partner resistance.
58
Static Stretching
Slowly stretching to a point of slight discomfort. End point is held with no movement.
59
Dynamic Stretching
Activity specific movements that develops active flexibility. Controlled movement at end of the range.
60
Ballistic Stretching
Bouncing in and out of a stretch. The end position is not held, it involves active muscle effort.
61
Stress Relaxation
Gradual decrease in stress in a stretch and held at a constant length
62
Stretching ONCE per week:
Maintains flexibility
63
Stretching TWICE per week:
Improves flexibility
64
Static Stretching Guidelines:
- Performed 4 times/week
- Held for 15-30 seconds and performed 2-4 times
- Intensity should be minimized
- Slow elongation
65
SAM Principle
Stability
Alignment
Movement
66
Flexibility Improvement is due to:
- Increased extensibility of connective tissue
- Decreased muscular tension
- Increased coordination of body segments
67
3 Adaptation Mechanisms:
1) Increased Heart Rate
2) Increased Stroke Volume
3) Increased Cardiac Output
68
Heart Rate: During Exercise
- When intensity increases so does your heart rate until is reaches maximal level and plateaus
- Linear increase
- Increase in stroke volume
69
Factors that Influence Aerobic Training Response:
- Sedentary behaviours
- Intensity, frequency, duration
- Age, habitual physical activity, initial fitness
- Lifestyle, starting point, specificity, shift in fiber type
70
FITT Principle: Frequency
Depends on health and fitness level
71
FITT Principle: Intensity
Expressed as VO2 Max
72
Intensity can be evaluated using 4 methods:
1) MET Method
2) Heart Rate Method
3) Ratings of Perceived Exertion (RPE)
4) Talk Test
73
MET Method
Metabolic Equivalent of Task
| -1 MET= 3.5 ml/kg/min
74
Heart Rate Method
Using:
- Max Test (VO2 Max)
- Karvonen Method (% of HR Reserve)
75
Ratings of Perceived Exertion (RPE)
Combination of Heart Rate and RPE
76
Talk Test
Unhealthy wellness, recreational exercise
| -Able to have a conversation while working out
77
FITT Principle: Time
Increase duration based on decreased intensity
| -65%-90% of VO2 for 20-60 minutes
78
FITT Principle: Type
Anaerobic activities using large muscle groups where the intensity can be adjusted
ie) tredmill, joggin, skiing, stepping, spinning
79
FITT Principle: Rate of Progression
- Greatest conditioning effects occur during first 6-8 weeks
- Need to be an element of overload
- Improvements are age related
80
Health Benefits for Exercise in Water
- Relieves stress
- Lowers blood cholesterol levels
- Increases muscle fiber size
- Increases cardiorespiratory fitness
- Weight loss
81
Land vs Water Determinants:
- Directional Resistance
- Muscular Actions
- Movements
- Changes in Direction
82
Directional Resistance
Land- Unidirectional
-Resistance is force of gravity
Water- Multidirectional
-Resistance is the water
83
Muscular Actions
Land- Concentric in one direction
-Works on one muscle group during a single exercise
Water-Concentric in both directions
-Works on opposing muscle groups in a single exercise
84
Movements
Land- More 'jerky' and less controlled
-Increased risk of injury
Water- Smooth actions with great control
-Reduces risk of injury
85
Changes in Direction
Land- Air provides less resistance
-Increases agility
Water- Water is more resistance than air
-Reduces agility
86
Properties of Water:
- Resistance
- Turbulence
- Thermal Conductivity
- Buoyancy
- Hydrostatic Pressure
87
Resistance
- Water provides 12x more resistance than air
| - Depends on surface area, speed of movement and ROM
88
Turbulence
- Movement can be streamline or turbulent, depending on shape and surface area
- Pressure is greatest in front of moving body and decreases behind
- Creates a wave action
89
Thermal Conductivity
- Water conducts heat around body 25x faster than air
| - Temperature of pool will affect exercise design
90
Buoyancy
- Counter-balances force of gravity
- Affected by depth of immersion, body density, volume and lung capacity
- Decreased joint loading contributes to increase ROM of joints
- Decreased effect of gravity reduces amount of shock transmitted through bones, joints, ligaments
91
Hydrostatic Pressure
- Water exerts pressure against body
- Increased filling of heart causes more efficient pump
- Increased blood flow to heart causes lower blood pressure
- Workload on respiratory system increases
- Vital capacity is reduced by 10%
92
Aquatic Heart Rate (HR)
Is 30% lower than land based heart rate
93
Aquatic Class Components:
1) Warm Up
2) Aerobics
3) Muscular Strength, Flexibility, Endurance
94
Warm up- Aquatic Class
- 5-10 minutes
| - Depends on water temperature, type of class, length of class and age and fitness level of participants
95
Aerobics- Aquatic Class
- 10-40 minutes
| - Type of movement depends on size, depth and temperature of pool
96
Muscular Strength, Flexibility and Endurance- Aquatic Class
- 3-45 minutes
- Depends on length/type of class, and water temperature
- Hand held floatation devises are used for buoyancy
97
Teaching Tips for Aquatic Class
From Deck- Body alignment, limb position, intensity, breathing, safety cues
From Pool- One on one assistance
98
Safety for Aquatic Class
- Move in one direction at a time
- Protects joints from hyperextension
- Plant full foot on floor (shallow)
- Engage core to support lower back and body
99
Physical Benefits of Yoga
- Increase and maintain flexibility of spine
- Develop correct body posture
- Body weight movements increase strength and improve balance
- Improves circulation
- Relieves tension
100
Mental Benefits of Yoga
- Free the mind from disturbances
- Increases ability to relax
- Promotes concentration
- Balances emotions
- Improves outlook on life
