cardiorespiratory endurance muscular endurance muscular strength body composition flexibility
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cardiorespiratory endurance
the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity
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body composition
amount of muscle, fat, bone, and other vital parts of the body
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muscular strength
the ability of a muscle to exert force
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muscular endurance
the ability of muscle to continue to perform without fatigue, and the ability to recover
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flexibility
the range of motion available at a joint
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glucose
high intensity uses more
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fat
recovery uses more
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maximal lactate steady state
max level of intensity without muscle fatigue
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crossover point
the point where energy systems switch from fat to glucose
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type I
slow oxidative fibers
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type IIa
fast oxidative glycolytic fibers
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type IIb
fast-twitch glycolytic fibers
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mitochondria
oxidative metabolism occurs in the
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cytoplasm
glycolysis occurs in the
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genetically
ratio of muscle fibers is ___________ determined
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anabolism
grow tissue
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catabolism
lose tissue
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diameter
changing ________ of muscle fibers not amount of muscle fibers
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contraction
when tension is developed in a muscle as a result of a stimulus
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isometric
contraction in a muscle that just causes tension no change in length (no movement)
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isotonic
tension with shortening or lengthening of the muscle (movement)
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concentric
muscle shortens (causes movement)
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eccentric
muscle lengthens (controls movement)
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agonist
muscle that causes joint motion (primary mover)
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antagonist
muscle that relaxes to allow joint motion, located opposite from the agonist
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homeostasis
the ability of the body to maintain a relative constant internal environment despite ever-changing external environment
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gerontology
the branch of science that investigates the aging process and tries to identify and control the variables that lead to functional decline
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chronological age
how old you are in years
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biological age
certain aspects of aging are under an individuals control (physiological age)
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apoptosis
programmed cell death
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integumentary system
skin thins, decrease in collagen and elastin reduction in nerve centers lost ability to control body temperature
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skeletal system
osteoclast activity outpaces osteoblast activity leading to osteoporosis increased risk of osteoarthritis reduction in calcium, phosphorus, and vitamin D
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muscular system
type I fibers: number of blood vessels, myoglobin, and mitochondria diminish type II fibers: function decreases
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regulatory systems
regulate all other body systems loss of neurons over time reduction in responsiveness to hormones less effective immune system irregular sleep patterns
converts food into energy and gets rid of waste biggest effect is on teeth medications absorption of nutrients diminishes
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immune/lymphatic systems
increased risk of infection and decreased ability to fight infection slower wound healing higher rates of tumor development
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urinary system
kidneys become less effective bladder loses elasticity
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reproductive system
changes in estrogen levels
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isokinetic
isotonic contractions under controlled resistance
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precautions during exercise
inability to regulate body temperature loss of range of motion decrease in lean tissue loss of balance loss of cardiorespiratory functioning barriers to exercise
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sarcopenia
decrease in lean tissue
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behavior
anything an organism /living being does, thinks, or feels
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changing
_________ behavior is a multidimensional aspect of what we do
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transtheoretical model
change does not occur all at once (lengthy process) ~decisional balance ~stages of change ~processes of change ~self-efficacy
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stages of change
change is slow, each behavior goes through a cycle 5 steps
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precontemplation
stage 1 of change I can't/I won't 6 months from change
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contemplation
stage 2 of change I might 1 month from change
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preparation
stage 3 of change I will 1 week from change
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action
stage 4 of change I am currently doing behavior
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maintenance
stage 5 of change I have behavior actively for 6+ months
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relapse
moved back from 1 stage of change to a previous stage
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decisional balance
assesses the importance that you place on the potential advantage and disadvantages of behavior (pros and cons)
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self-efficacy
ones belief that they can set and meet a goal
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mastery
biggest indicator of self-efficacy
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mastery experience
performance experience previous experience
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vicarious experience
observational learning if we see people like us being successful it boosts our belief in ourselves
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sources of self-efficacy
mastery (performance) experience vicarious experience verbal persuasion physiological state emotional (mood) state
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health belief model
perceived threat perceived sustainability and perceived severity ~perceived benefits ~perceived barriers ~cues to action ~self-efficacy
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perceived sustainability
opinion on chances of getting a condition
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perceived severity
opinion on how serious a condition and its consequences are
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perceived benefits
belief in the efficacy of the advised action to reduce risk or seriousness of impact
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perceived barriers
opinion of the tangible and psychological costs of the advised action
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cues to action
strategies to cultivate readiness
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behavior
_________ depends on these 2 things ~value placed by you on a particular goal ~your estimate of the likelihood that a given action will achieve the goal
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social-ecological model
5 main environmental influences the things closest to use have the most influence
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intrapersonal
individual
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interpersonal
microsystem
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organizational
mesosystem
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community
exosystem
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public policy
macrosystem
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60
kids need ____ minutes of physical activity a day (including 3 days of bone loading/impact/resistance)
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adiposity
Higher engagement in MVPA may help to lower adiposity outcomes particularly in those at the upper extreme of the _________ distribution.
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BMI
_____ is considered an acceptable tool for diagnosing obesity in young people.
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physical activity
There is a prevailing view that ______________ levels are low in young people, and that engagement in physical activity has declined and time spent sedentary has increased in the last two decades.
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82.3%
What percentage of children who are obese in childhood remain obese as adults?
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increasing
Over the last four decades, the ___________ prevalence of obesity in young people has propelled the prevention and management of childhood obesity to the forefront of the global public health agenda.
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80.3%
What percentage of 13- to 15-year-old adolescents fall short of the current physical activity recommendations?
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higher
________levels of physical activity and cardiorespiratory fitness are related to superior insulin sensitivity in children and adolescents.
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Paediatric obesity
What type of obesity is characterized by a chronic energy imbalance and is influenced by complex interactions between genetic, metabolic, behavioral and environmental factors.
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Weak to moderate
What is the relationship between objective measures of physical activity and physical fitness in children and adolescents?
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First two
What decades in life are characterized by considerable growth, maturation and development?
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reduces
Physical activity _______ the risk off disability and morbidity.
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Decreases
____________ in physical capacities do have important implications for the ability to perform activities of daily living.
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independently
Lifestyle and the ability to live ____________ may be compromised even in older adults free from disease due to a reduction in physical capacities.
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Decreased skeletal muscle tissue
Which of the following is not a factor which could be responsible for an improvement in maximal arteriovenous oxygen difference.
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strength
Cardiovascular fitness and muscular _________ are the two best-studied physical capacities in older adults.
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1%
What is the approximate rate of decline in VO2max per year?
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Exercise training
What can profoundly influence physical function in older individuals?
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8th
In what decade does 100m time start to decrease?
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increase
The ________ in VO2max is thought to be largely related to reductions in maximal heart rate and fat mass.
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maintain
Exercise training can help to _________ a high level of aerobic fitness in older adults it cannot prevent values from declining with age and the rate of decline in athletes who continue to train into old age is reported to be similar to that in sedentary individuals although there may be exceptions.
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Behavior
_________ is anything an organism or living being does, which includes actions, words, and manifestations of emotions and thoughts.
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Changing
_________ behavior is a multidimensional aspect of what we do.
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Precontemplation
Which of the following is NOT a main construct in the transtheoretical model?
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Contemplation
Which stage of change is "I might"
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Precontemplation
Which stage of change is "I can't or I won't"
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assesses
Decisional balance ________ the importance that you place on the potential advantage and disadvantages of a behavior
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