Health and Fitness Concepts Midterm Study Guide

health vs wellness

• health: the overall condition of a person’s body or mind and the presence or absence of illness of injury

• wellness: optimal health and vitality, encompassing all dimensions of well-being

leading cause of death in US

heart disease

self-efficacy

the belief in one’s ability to take action and perform a specific task

locus of control

• the figurative “place” people designate as the source of responsibility for events in their life

• external- things around you

• internal- your own

FITT(VP) principle

• Frequency- how often

• Intensity- how heavy or how fast

• time- how long (duration)

• type- mode of activity

• volume- how much (reps, distance, etc)

• progression- how a program advances over time

10 physical skills in fitness

• cardiovascular/respiratory endurance

• stamina

• strength

• flexibility

• power

• speed

• coordination

• agility

• balance

• accuracy

cardiovascular/respiratory fitness

the ability of the body’s systems to gather, process, and deliver oxygen

stamina

the ability of body systems to process, deliver, store, and utilize energy

strength

the ability of a muscular unit, or a combination of muscular units, to apply maximum force in minimum time

flexibility

the ability to maximize the range of motion at a given joint

power

the ability of a muscular unit, or a combination of muscular units, to apply maximum force in minimum time

speed

the ability to minimize transition time from one movement pattern to another

coordination

the ability to combine several distinct movement patterns into a singular distinct movement

agility

the ability to minimize transition time from one movement pattern to another

balance

the ability to control the placement of the body’s center of gravity in relation to its support base

accuracy

the ability to control movement in a given direction or at a given intensity

flexibility vs mobility

• flexibility: passive range of motion

• mobility: active range of motion

specificity

the training principle that developing a particular fitness component requeres performing exercises specifically designed for that component

what makes a good warm up

1- heart rate up

2- break the seal

3- low to moderate “pump” in relevant muscles

4- speed/power gradual acceleration

pathway of blood through the heart

1- deoxygenated blood returns to heart via inferior and superior vena cava

2- vena cava pour into right atrium

3- right atrium pumps into right ventricle

4- right ventricle pumps to pulmonary artery

5- pulmonary artery pumps to the lungs

6- blood is oxygenated at the lungs

7- returns to heart via pulmonary vein

8- pulmonary vein pours into left atrium

9- left atrium pumps into left ventricle

10- left ventricle pumps oxygenated blood to the whole body

difference between veins and arteries

• veins: carry blood to the heart

• arteries: carry blood away from the heart

typical resting blood pressure

120/80 mmHg

healthy resting HR

50-90 (50-75)

Immediate “explosive” energy system

• system that supplies very short bursts of energy to muscle cells through the breakdown of cellular stores of ATP and creatine phosphate

nonoxidative (anaerobic) glycolytic energy system

• the system that supplies energy to muscle cells for highly intense exercise of short duration by breaking down muscle stores of glucose and glycogen

oxidative (aerobic) energy system

• the system that supplies energy to cells for long periods of activity through the breakdown of glucose, glycogen, and fats

zone training

• zone 1: recovery/easy, 55-65% of heart rate max

• zone 2: aerobic/base, 65-75% of heart rate max

• zone 3: tempo, 80-85% of heart rate max

• zone 4: lactate threshold, 85-88% of heart rate max

• zone 5: anaerobic, 90% of heart rate max and above

80/20 rule

• 80% of exercise at low to moderate intensity

• 20% of exercise at high intensity

tendon

tough but slightly more elastic band of tissue that connects muscle to bone

ligament

a tough band of tissue that connects the ends of bones to other bones or supports organs in place

types of muscle fibers

• type 1: slow twitch fibers- red muscle fibers that are fatigue resistant but have a slow contraction speed and a lower capacity for tension

• type 2A: fast twitch oxidative- fast contraction speed; may switch between aerobic and anaerobic respiration

• type 2B: fast twitch fibers- white muscle fibers that contract rapidly and forcefully and fatigue most quickly

repetition maximum

the maximum amount of resistance that can be moved a specific number of times

isometric

static exercise, exercise causing a muscle contraction without a change in the muscle’s length or joint’s angle

concentric muscle contraction

muscle applies enough force to overcome resistance and shortens as it contracts

eccentric muscle contraction

resistance is greater than the force applied by the muscle and the muscle lengthens as it contracts; also called plyometric contraction

6 movement categories for strength

• push

• pull

• carry

• squat

• hinge

• lunge

ex of push

• overhead press

• chest press

• push-up

• dips

ex of pull

• pull-ups

• rows

• curls

• pull-downs

ex of carry

• farmers walk

• overhead carry

• trap bar walk

• single arm carry

ex of squat

• back squat

• front squat

• goblet squat

ex of hinge

]\

• deadlift

• goodmorning

• RDL’s

• kettle bell swings

• bridge

ex of lunge

• walking lunge

• reverse lunge

• lateral lunge

• crossover lunge

• box step up/down

range of motion

the full motion possible in a joint

active rom

the total range a joint can be taken through using only the muscles actively surrounding that joint

passive rom

the total range a joint can be taken through with or without assistance

why should we stretch

to lengthen muscles that are too short

short vs tight muscles

• a short muscle does not have enough physical length, these muscles can be stretched

• a tight muscle feels tight but may or may not be short, a muscle can feel tight if it is chronically too long and weak, overworked or threatened, short

dynamic vs static stretching

• dynamic stretching as a warmup

• static stretching after workout

stretching protocol (in order)

1. soft-tissue work 2 minutes (foam roll, lacrosse ball)

2. stretch (PNF- contract/relax 5x)

3. active load through full-range with light to moderate weight

interoception

• our brains ability to sense and interpret internal signals from the body- hunger, fullness, thirst, temp, etc.

emotional eating

is normal

disordered eating vs eating disorder

• disordered eating: increasing rules, rigidity, guilt, anxiety, compensation, or preconception

• eating disorder: persistent patterns meeting diagnostic riteria and creating significatn psycological, physical, and or functional consequences

macronutrients vs micronutrients

• macronutrients: protein, fat, carbohydrate

• micronutrients: vitamins, minerals, water, etc.

whole foods

unprocessed food w nothing added to it

proteins

macronutrient made of amino acids; building blocks your body uses to grow, repair, function

carbohydrates

the body’s primary fuel

fats

provide long lasting energy, supports hormones, protects organs and helps absorb vitamins

recommended added sugar per day

• men: 36g

• women: 24g