Module #2 - Midterm Flashcards by Kirsten Kirchmaier

What is the definition of physical activity?

Any movement carried out by
skeletal muscle that requires energy.

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What are the health benefits of physical activity?

Health benefits include improved blood pressure, blood-
lipid profile, and heart health.

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What is the definition of exercise?

A planned, structured, and repetitive movement
pattern intended to improve fitness.

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What are the health benefits of exercise?

Health benefits include significantly improve the heart’s
ability to pump blood, increased muscle size, and
improved flexibility.

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What does FITT stand for?

Frequency, intensity, time, type

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What are the two things you should do to warm up before exercising?

5-10 minutes of light movement
a specific warmup that mimics the type of exercise you’re planning on doing

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Why is it important to cool down?

It’s important so that blood doesn’t
pool. This could temporarily disrupt blood flow and deprive heart and brain of oxygen.

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How should you cool down?

Spend 5-10 minutes stretching, walking, or continuing your workout activity at a slower pace.

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What are the 4 basic principles of fitness?

Overload, progression, specificity, reversibility

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What is the overload principle?

Muscles adapt quickly and must be overloaded for progress to continue. (your muscles get used to the weight so you have to challenge yourself)

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What is the progression principle?

Involves slow and consistent improvement. Closely related to overload.

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What is the specificity principle?

Refers to the type of exercise you
do. The type of training undertaken
must relate to the desired results.

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What is the reversibility principle?

‘Use it or lose it’. The adaptations
achieved through physical activity are reversible.

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What is the definition of cardiorespiratory fitness/endurance?

Ability of cardiovascular
and respiratory systems to deliver oxygenated blood to the
body.

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What is cardiorespiratory fitness/endurance made up of?

Made up of the heart, blood vessels and lungs.

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What is the definition of flexibility?

Ability to move a joint through its complete range of
motion (ROM)

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What are the 3 things that cardiorespiratory fitness/endurance does for your body?

1.Efficiently deliver O2 to body tissues
2. Deliver Nutrients to muscles and cells through the bloodstream
3. To remove waste products

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What is the frequency guideline for cardiorespiratory fitness?

Do aerobic
exercise 3 to 5 days a
week.

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What is the intensity guideline for cardiorespiratory fitness?

Work within
the range of 60% to 80%
of heart rate reserve
(HRR).

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What is the time guideline for cardiorespiratory fitness?

Exercise for at least
30 minutes a day—up to
60 minutes is even better
—on 3 to 5 days, if not all
days, of the week.

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What is the type guideline for cardiorespiratory fitness?

Incorporate both
aerobic and anaerobic
activity.

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What are the 4 methods to measure intensity?

Heart Rate
Borg Rating of Perceived Exertion (RPE)
Talk test
Calorie monitoring

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How is heart rate measured?

Measured as Pulse and measures no. of times your heart beats each minute
(bpm);

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What are the 3 common methods to measure heart rate?

Radial Pulse (wrist)
Carotid Pulse (neck)
Heart Rate Monitor

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What are the symptoms of Brachycardia?

Weakness, fatigue, and fainting.

What does Target Heart Rate measure?

Measures range of heart rates at which exercise yield cardiorespiratory benefits.

What is the recommended zone of HRR for cardiorespiratory benefits?

60-80%.

How is HR Max calculated?

220-age

How is target heart rate measured?

THR = HRmax X Zone %

How is HR Rest calculated?

Number of heart beats in 15 seconds (at rest) multiplied by 4.

How is HRR calculated?

HR max - HR rest

What does Borg Rating of Perceived Exertion do?

Allows exercisers to subjectively rate how they’re feeling during activity from 6-20.

What does the Talk Test say about a person active at a high intensity?

Should be able to talk while doing the activity.

What does the Talk Test say about a person active at a moderate intensity?

should be able to carry out a conversation comfortably while doing activity.

What does the Talk Test say about a person active at a vigorous intensity?

Person too out of breath to carry on a conversation.

What is the calorie monitoring test of intensity?

Calories per hour is the amt. of energy release during a one hour period.

What is resistance training?

a form of exercise that uses free weights, bands, machines, or body weight to put resistance on the muscle through a full range of motion.

What are the three (3) types of muscle cells?

1. smooth muscle 2. cardiac muscle 3. skeletal muscle

What are the four functions of the skeletal muscle?

1. supports the body 2. makes the bones move 3. maintains a constant body temperature 4. protects internal organs and stabilizes joints

What's an example of a smooth muscle?

Stomach

What's an example of a cardiac muscle?

Heart

What are the (3) types of muscle contractions?

1. Isometric contractions 2. Concentric contractions 3. Eccentric contractions

What's an example of an isometric contraction?

Flexing your core

What's an example of a concentric contraction?

The motion during the bicep curl when the load is raised in an arc towards the body.

What's an example of a eccentric contraction?

The lowering phase of a bicep curl.

TRUE or FALSE: Repetitions and weight have an inverse relationship

True

What is a repetition?

One complete movement through a full range of motion

What is the energy source of a type 1 muscle?

Rely on aerobic energy metabolism

What is the energy source of a type 2 muscle?

Rely on anaerobic energy metabolism.

Which muscle type contracts quickly and forcefully?

Type 2

Which muscle type is fatigue resistant?

Type 1

How long should you hold a stretch for?

15-30 seconds

What are the 2 types of stretching?

1. passive stretching 2. active stretching

When does passive stretching occur?

when a partner or stretching machine provides the force for the stretch.

When does active stretching occur?

When you facilitate the force for the stretch.

Does body composition focus on quality or quantity of the body?

Quality

What does fat-free mass include?

includes everything other than fat (muscle, bone, and water)

What are the two categories of fat mass?

1. essential fat 2. non essential fat

How is BMI calculated?

Body weight (kg) / height squared (m2)

What are three considerations to maintain or improve physical fitness?

1. temperature extremes 2. age-related issues 3. Physical limitations

What does extreme heat do to the body?

Causes impaired regulation of internal core temperature, loss of body fluids, and electrolytes.

What does extreme cold do to the body?

Hypothermia and frost bite.

Module #2 - Midterm Flashcards

(62 cards)