Testing on chapters 4 - 7
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
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| 5 Components of Fitness | Cardiovascular/CardioRespiratory Endurance, Flexibility, Muscular Strength, Muscular Endurance, Body Composition
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| What is Cardoirespiratory Endurance? | maximum oxygen uptake (V02 Mas; ml/kg/min)
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| The greater your CR endurance is.. | the greater your V02 Mas will be!
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| What influences your CardioResp. Endurance? | Activity level, age, genetics
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| Tests that you perform to check CR Endurance.. | Step Test, 1 mile run, treadmill
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| Define Aerobic Exercise | Contiuous exercise with large muscle groups
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| Benefits of Aerobic Exercise | CV system is healthier, lowers Resperations BP resting HR and cholesterol, benefits immune system, improves mood and cognitive function such as sleep!, improve body comp., decreases risk of chronic diseases (osteoporosis, dabetes, etc.)
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| FITT means: | Frequency, Intensity, Time, Type --- this applies to Aerobic Exercise only!!!
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| Frequency of Exercise: | 5-7 times per week
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| Intensity of Exercise: | moderate 60-80% of Target Heart Rate
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| Time: | 20-60 minutes (depending on current activity level)
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| Type of Exercise: | Aerobic Exercise
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| Characteristics of Aerobic Exercise | 1. Rhythmic in Nature 2. Continuous 3. Large Muscle Groups are worked
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| Rate of Perceived Exertion | based on a scale 1-10, 10 at highest intensity.
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| 10,000 steps per day is equal to __ miles and ___ calories burned. | 5 miles, 2000 cals
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| Karvonen Formula | 220 - AGE (- RHR) = MHR, MHR x % intensity (+ RHR) = Target HR!!!
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| Benefits of Weight Training | build muscle, lose weight, gain weight, tone, flexibility, balance, bone strength
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| weight training cautions | Risk for Injury, sometimes people do not practice a complete exercise program, equipment usually needed
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| Name the two types of muscles | slow twitch and fast twitch
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| How is muscle type determined | denetically determined
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| Slow twitch: | highly aerobic capacity, no power: muscular endurance
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| Fast twitch: | Powerful, generate force more quickly but fatigue easier: muscular strength
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| Reminder about muscle fibers!! | You can train to recruit more of a specific muscle fiber to do what you want to do!
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| Agonist muscle is: | flexed muscle
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| Antagonist muscle is: | relaxed muscle. If you flex your bicep, the bicep is the agonist and the tricep is the antagonist.
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| How to inprove muscular fitness: | muscle fiber recruitment, temporary muscular weakness (chose wts based off your 1 rep max., hypertrophy (^ muscle fibers), atrophy (decrease muscle fibers (shrink)), gender: men more likely to increase size or hypertrophy or muscle.
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| isotonic (dynamic) exercise | most popular resistance training; same tension
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| two type of movement with isotonic exercise: | concentric movement (the flex); eccentric movement (the extend)
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| isometric (static exercise) | same length; plank, wall-sit, picking up the couch and holding
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| isokinetic | same speed
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| Sequence of resistance training | larger muscles first
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| form | prevent injury
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| muscle balance | important to know that posture changes and can cause injury
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| breathing | exhale on exertion
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| FITT principal: | 2-3 days a week (for resistance traiing only)!!
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| recommendations to improve health and fitness: | 1-2 sets/ 8-12 reps/ 1 min rests in between
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| recommendations to improve muscular strength: | 1-3 sets/ 5-8 reps/ greater rest period 80-90% of RM
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| recommendations to improve muscular endurance: | 1-3 sets/ 20 reps
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| Fitness seen in men: | 30% greater strength, higher blood volume, and higher hgm level..... vigorous exercise will decrease testosterone level
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| Fitness seen in women: | 20% lower 02 uptake due to physiological size of heart which is smaller in women.
More body Fat
Less tolerance to heat than men do
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| Fitness seen in men and women: | Bone density increases, decreased RHR, decreased body fat, and increased muscle gain
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| Femal Athlete Triad | osteoporosis (reduced bone mass); amenorrhea (absence of menstrual cycle at least 1 year); disordered eating habits
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| Exercise Addict | All free time consumed by exercise, the more the better, withdrawal symptoms
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| Cold conditions | hypothermia, dehydration, frostbite
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| Hot conditions | heat exhaustion, heat cramps (spasms in the leg from heat), heat stroke
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| What to do with a heat cramp? | Apply direct pressure, stretch, and increase electrolytes
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| What is heat exhaustion? | increased pulse, clammy skin, dehydration, electrolytes needed
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| What is heat stroke? | decreased sweat, increased core body temp
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| How to prevent heat cramps, exhaustion, or strokes? | avoid peak hours, hydrate, wear light colored clothing
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| Drugs that affect Performance | Steroids: artificial testosterone, increase muscle strength
Amphetamines: stimulate CNS, increase HR and increase energy!
Diuretics: helps with weight loss
Caffeine
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| Reasons for injury | overuse, improper form, improper footwear, weakness/inflexibility
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| PRICE means: | Protect from injury, Rest 24-72 hours, ice 30 mints (on) 15 mins (off), Compress, and Elevate
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| Lower Back Pain? What do you do? | Stretch, lift with your legs, manage weiht, balance your workout between the abs and back.
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| What is flexibility? | the ability of a joint to move freely through its full range of motion.
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| What influences it? | It tends to decrease with age, diuse, injury, excessive body fat, and muscle imbalances
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| Benefits of Flexibility | decrease pain, enhance movements, decrease risk for injury, recover from injury, enhance athletic performance, preventing age-declining inflexibility, decreases muscle soreness, it FEELS GOOD!
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| What affects flexibility? | Joint Structure, inactivity, muscle temperature, age, genetics, gender, obesity, injury or scar tissue, neural factors, soft tissues
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| Types of Flexibility | Static and Dynamic
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| Static Stretching | ROM acheived through slow controlled stretching; most recommended and used
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| Dynamic Stretching | ROM is acheived thru moving limb to its limits in a ballistic fashion.; assoc with ^ muscle soreness and stretch reflex; not recommended in personal fitness programs
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| Active stretching | your own muscle forces the stretch
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| Passive stretching | someone else (or something else) helps to assist with a stretch
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| FITT principal: for stretching | F: 2-3 days a weeks I: slightly beyond the normal range of motion to the point of tension T: 10 - 30 seconds static hold at least 3-4 times each. 8-12 different stretches to inclue all major joint of the body
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| Guidelines to stretching! | Warm-up first, stretch to prepare for activity, cool down stretch is most beneficial, stop at the point of discomfort, DO NOT bounce, strive for muscular balance.
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| Progressive Overload | improvement in joint ROM by elastic and plastic elongation
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| Specificity | Specific to each joint
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| Reversibility | ROM will decrease overtime with non use
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| Balance | Work to improve felxibility differences on the body
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| PNF Partner Assisted Stretching | Proprioseptive neuromuscular facilitation (PNF) uses the nervous and muscular systems to facilitate stretching! Uses inverse stretch relax to relax target muscle.
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| How to do the PNF stretch: | 10-30 sec static stretch, contract muscle for 6 sec to product fatigue, then relax to let a partner stretch you for 10-30 sec
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