Foundations Exam 1

5 health related components of fitness

cardiorespiratory fitness/endurance, flexibility, muscular strength, muscular endurance, and body composition

cardiorespiratory fitness/endurance

the ability of the heart and lungs to transport and utilize oxygen rich blood to the working tissue

flexibility

the ability of the joint or series of joints to go through non-restricted, pain-free range of motion

muscular strength

the ability of a muscle or group of muscles to produce one time, all out, maximal effort

muscular endurance

the ability of a muscle or group of muscles to repetitively contract over an extended period of time

body composition

ratio of fat weight to fat free weight in the body

cardiorespiratory fitness/endurance example

walking and running

flexibility example

sit and reach box

muscular strength example

pushups

muscular endurance example

timed trunk curls

body composition example

underwater wang

skill related components of fitness

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

wellness

an expanded idea of health that means more than just being absent of disease

mortality

death

morbidity

illness

infectious disease

transmittable via people

hypokinetic disease

diseases related to inactive lifestyle

biological factors of disease

genetics, fluctuating hormones, metabolism changes, malnutrition

psychological factors of disease

personalities, mood, emotions, resilience, coping skills, beliefs, trauma

social factors of disease

life and relationship changes, income, status

lifestyle medicine

evidence based approach to preventing, treating, and reversing chronic disease by replacing unhealthy behaviors with positive ones

physical activity

utilizing the skeletal muscles for movement

physical fitness

set of physical attributed that allow the body to respond to demands of physical means

VO2 max equation

[(35.97)(miles run)] - 11.29 = VO2 max

goal weight equation

FFW/(1-goal body fat %) = goal weight

exercise

a planned, structured, and repetitive movement including intensity and duration

5 principles of physical training

specificity/adaptation, overload, reversibility, recuperation, and individual differences

principle of specificity/adaptation definition

specific adaptations and specific training (practice makes perfect)

principle of overload definition

greater than normal load is required for improvement (progression)

principle of reversibility definition

use it or lose it

principle of recuperation definition

adaptation doesn’t happen without rest

individual differences examples

genetics, body shape/size, gender

4 components of exercise prescription

fitness goals, warm up, mode of exercise, time/duration of exercise

fitness goals

short term (first 6 months), long term (more than 6 months)

warm up examples

5-15 minutes of a brisk walk or slow jog, dynamic stretching

warm up purpose

elevate core muscle temperature, increase blood flow to active muscles, decrease injury risk, prevent DOMS

DOMS

delayed onset muscle soreness that occurs 24-72 hours after exercise

cooldown examples

5-15 minutes of half to a quarter intensity of slow walking, static stretching

cooldown purpose

ease the body back to resting state, get heart rate down to at least 90 bpm, prevent blood pooling, get blood back to heart from the muscles, decrease DOMS

FITT principle

frequency, intensity, type, time

measuring aerobic activity

heart rate

measuring anaerobic activity

volume (reps, sets, weight, and rest)

low intensity %

55-65

medium intensity %

70-80

high intensity %

85-90

low intensity time

45-60 minutes

medium intensity time

30-45 minutes

high intensity time

20-30 minutes

MPHR

maximum predicted heart rate

measuring % MPHR

VO2

nutrition

the study of food and the way the body uses it to produce energy and build/repair tissue

nutrients

substances in food that are necessary for good health

how to release nutrients

through digestion

nutrient functions

provide the body with energy (calories), build repair and maintain body tissue, and regulate the body processes

6 classes of nutrients

carbs, fats, proteins, vitamins, minerals, and water

macronutrients function

build, repair, and maintain tissues, and provides energy in the form of calories

macronutrients

carbs, fats, and proteins

% carbs per day

45-65

% fats per day

20-35

% proteins per day

10-15

micronutrients function

regulate the function of cells

carbs

key energy source for muscle contration and fuel for the brain

blood glucose

what carbs are converted into

glycogen

what blood glucose is converted into when not used immediately

glycemic index

a scale that measures the extent to which a food affects blood glucose levels

high glycemic index

over 70

moderate glycemic index

56-69

low glycemic index

less than 55

low glycemic index food purpose

reduce fat storage, raise HDL in blood, and create a feeling of fullness

high glycemic index food examples

white bread, pretzels, fries, instant oatmeal, white rice, mashed potatoes

low glycemic index food examples

sweet potato, wheat bread, beans, peanuts, bran, apples, low fat yogurt