Health and Wellness Exam 2

physical activity

movement that is carried out by the skeletal muscles that require energy. walking, cycling, and running a race are examples.

exercise

planned, structured, repetitive movement intended to improve or maintain physical fitness.

physical fitness

a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort (performing moderate to vigorous activities without becoming overly tired)

what are the physical activity guidelines for americans?

adults should do 150 minutes a week of moderate-intensity aerobic physical activity or 75 minutes of vigorous aerobic physical activity. adults should also do muscle strengthening activities, such as moderate or high intensity weight training or body weight training exercises involving all major muscle groups at least two or more days a week.

what are the benefits of physical activity?

lower the risk of heart disease, stroke, high blood pressure, type 2 diabetes, colon cancer, and osteoporosis. also reduces feelings of mild to moderate depression and anxiety.

what are the five health-related components of physical fitness?

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition

what are the benefits for each?

enhances quality of life and makes daily activities easier to accomplish

what are the skill-related components of physical fitness?

speed, power, agility, balance, coordination, reaction and movement time

what is the FITT-VP principle?

F- frequency

I- intensity

T- time

T-type

V- volume

P- progression

specificity

performing exercises specifically designed for that component i.e. weight training for muscle development is less effective at cardiorespiratory endurance

progressive overload

when the stress of activity is above a person’s usual fitness level and fitness continues to improve

reversibility

body adjusting to lower and higher levels of physical activity; all progress can be reversed

individual differences

people respond to different rates of exercise, a program that works for one person may not work for another

what is the purpose of a warm-up and a cool-down?

warm up increases muscle temperature, reduces joint stiffness, bathe the joints in lubricating fluid, and increases blood flow to the muscles. cool down helps safely return circulation to normal by continuing to move at a slow pace as your heart rate and breathing return to normal

what is stroke volume and how does it relate to cardiac output?

stroke volume is how much blood the heart can pump out. relates to cardiac output because during exercise the heart needs to be able to pump more blood

what are the three energy systems?

immediate, nonoxidative, and oxidative

how is aerobic exercise defined?

requires oxygen to produce ATP

what are the benefits of cardiorespiratory fitness?

reduces the effort needed to do every day tasks

what is the difference between subjective and objective measures of exercise intensity?

subjective is personal thought on something, like the breath test. objective is something measurable, like heart rate.

how do you calculate target heart rate and heart rate max (HRmax)?

HRmax=220-age and target heart rate is the percentage of the heart rate max between 64-95%

what are examples of cardiorespiratory training options?

going for a run, using the stair master, or going for a bike ride

muscular fitness

muscles that can do work longer without being exhausted quickly

muscular strength

the amount of force the muscles can produce in a maximum effort

muscular endurance

the ability to hold or repeat a muscular contraction for a long time

what is the difference between slow-twitch and fast-twitch muscle fibers?

slow-twitch fibers are fatigue resistant but do not contract as strongly as fast-twitch (used for oxidative). fast twitch fibers fatigue quickly and move forcefully and quickly (used for nonoxidative)

what is hypertrophy?

the enlargement of muscles

what is atrophy?

the “decay” of muscles

what are the three primary types of muscle contractions?

concentric, eccentric, and isometric

what are concentric?

“contraction” of the muscle (shortening)

what are eccentric?

“elongation” of the muscle (lengthening)

what are ACSM training guidelines and FITT-VP for muscular fitness?

F- 2 nonconsecutive days per week

I- rapid 80% of max capacity (1RM); gen fitness 70% of 1 RM

T- heavy weight low reps; light weight high reps

T- 8-10 exercises covering major muscle groups

V- product of frequency, intensity, and time

P- set fitness goals

what is the relationship between intensity and time for strength and endurance?

inverse

what are training benefits of regular resistance training?

improves physical performance and movement control

what are different methods of assessing strength and endurance?

push-up tests and core strength tests

what are different types of resistance training programs?

free weights, weight machines, and calisthenics

compare and contrast the following equipment options: free weights vs. machine weights vs. calisthenics

free weights are more dangerous, machine weights are easier to use and safer, and calisthenics uses body weight

what is the proper order of exercises for a resistance training workout?

large muscle groups before small muscle groups; multi joint before singular joint

what is flexibility and what are the two types?

the ability of a joint to move through its full and normal range of motion. static flexibility is the ability to hold an extended position at one end or point in a joint’s range of motion. dynamic flexibility is the ability to move a joint through its range of motion with little to no resistance

what determines flexibility?

depends on the person and the specific joint

what are joint structures?

how a joint is built and what it does i.e. hinge joints and ball and socket joints

what is the difference in plastic vs elastic elongation?

plastic elongation is the long-term lengthening of muscles after regularly stretching while elastic elongation is temporary lengthening that the muscle snaps back into its resting position

what are the benefits of flexibility?

increases range of motion, improve quality of health, and decrease injury

how can you asses flexibility?

the sit and test is most common, but no general tests of flexibility, just for specific joints and muscles

what are the ACSM and FITT-VP flexibility guidelines?

F- 2-3 days per week

IT- slight tension or discomfort for 10-30 sec

T-static, ballistic, dynamic, and proprioceptive

what are the different types of stretching and movements involved?

static-muscles slowly stretched until the point of discomfort and held for 10-30 sec

ballistic- sudden forceful bouncing movement of the muscles

dynamic- moving the joints in a controlled fluid motion through the range of motion used in a specific exercise or sport

proprioceptive- reflexes used by joint and muscle nerves to contract the muscle before the stretch

how can you prevent and manage lower back pain?

correcting posture, managing weight, avoiding standing sitting or working in the same position for too long

what areas of the body make up the core?

abdomen, pelvic floor, sides of the trunk, back, buttocks, hips and pelvis attached to the ribs, hips, and spinal column to provide support