Principles of physical fitness Exam 1

What is fitness?

Hopper model, ten generals skills, nutrition, metabolic pathways, and wellness continuum 

Hopper model

instead of a number and letters coming out of the hopper is a different type of skill, anybody should be able to do all the skills

Ten general physical skills

strength, flexibility, power, speed, balance, agility, coordination, muscular endurance, Stamina, and etc.  

Metabolic pathways

glycolytic, phosphagen, and oxidative

Wellness continuum

the more fit a person is the farther away from sickness a person is

Major functions of the cardiorespiratory system  

delivers O2 and nutrients, removes CO2 and other waste, transports hormones and other molecules, support temperature balance, controls fluid regulation, maintain acid-base balance, regulates immune function- white blood cells 

Three major circulatory elements 

1. pump (heart) 

2. Channels 

3. Fluid membrane (blood) 

Four chambers

atrium and ventricles

Atria

receive blood from the lungs or the body

Ventricles

right blood to lungs and left blood to the rest of the body

Blood flow travel list 

1. Vena cava

2. Right atrium

3. Tri cuspid valve

4. Right ventricle

5. Semi lunar valves

6. Goes out the left pulmonary areties

7. Comes back in through the left pulmonary veins

8. Left atrium

9. Bi cuspid valves

10. Left ventricles

11. Aorta goes to the rest of the body

Stroke volume

volume of blood pumped in one heartbeat

Equation for stroke volume 

EDV-ESV=SV

Diastolic

amount of blood that fills the ventricle

Systolic

amount of blood still the ventricle after it was contrasted

Cardiac output

gives us a measure of how much blood is pumped in the heart for a minute

Cardiac output equation 

HR x SV= Q

Vascular system

arteries, arterioles, capillaries, venules, and veins

What do the arteries do?

carry blood away from the heart

What do the arterioles do?

control blood flow and feed capillaries

What do the capillaries do?

Provide a site for nutrient and waste exchange

What do the venules do?

collect blood from the capillaries

What do the veins do?

carry blood from the venules to the heart

Systolic pressure

highest pressure in the artery number should be around 110-120 for resting 

Diastolic pressure 

lowest pressure in artery number should be around 70-80 

What are the general hemodynamics?

Blood flow, pressure, and resistance

Blood flow

required by all tissues

Pressure

force that drives flow and is provides by the heart contraction 

How does blood flow? 

From the region of high pressure (arteries) to region of low pressure (veins) 

Resistance

force tha opposes flow

How does the blood return to the heart?

one-way venous valve, muscle pump, and respiratory pump

Pulmonary ventilation 

1. Nasal cavity 

2. Pharynx 

3. Larynx 

4. Trachea 

5. Bronchial tree 

6. Bronchiole 

7. Alveolus 

What is the process of pulmonary ventilation? 

the process of moving air in and out of the lungs

Inspiration

inhaling, less pressure, expand

Expiration

exhaling, compress or shrink, more pressure

Where to take heart rate at?

Radial and carotid artery and etc

What is the average HR?

72 BPM

Where should you put the cuff at for blood pressure?

Brachial artery 

What is a good BP? 

less than 120/80 

Glycolytic 

shorter activity performed at medium to high intensity, glucose,

Phosphagen

very short activity performed at high to very high intensity activities

Oxidative

used during long duration activities performed at low to moderate

FITT-VP principle of exercise prescription

F- frequency

I- intensity 

T- time 

T- type 

V- volume 

P- progression 

General consideration for exercis prescription

individuals goals, physical ability, physical fitness, health status, schedule, available, resources 

Components of exercise training session

warm up/ initiation, conditioning, cool down

Warm up

transitional phase that allows the body to adjust to the change, should include light-to-moderate intensity in specific muscle groups, less than 15 minutes 

Conditioning phase 

training exercises depend on the specific goals of the exercise session, last anywhere between 10 to 60 min depending on the intensity of the activity 

Cool down

improving psychobiological markers of recovery, allow the body to reture to near-resting levels 

Aerobic (cardiovascular endurance) exercise recommendations for Frequency

at least 3 days a week and more you do the better of a response you have

Aerobic (cardiovascular endurance) exercise recommendations for intensity

moderate levels, vigorous,

How to measure intensity?

a stress test, percentages of an estimated maximum

What does the percentages from a stress test mean?

percentages of VO2 max/HR to prescribes intensity off of

Aerobic (cardiovascular endurance) exercise recommendations for time

60 min and less amount of time goes better with vigorous levels of exercises

Aerobic (cardiovascular endurance) exercise recommendations for type

what someone likes to do and what they will do

How to estimate maximum HR?

220-age =max HR

Astrand equation

HRmax= 216.6 - (0.84 x age) 

Tanaka equation 

Hrmax= 208 -(0.7 x age) 

Aerobic exercise time

recommended that most adults accumulate between > 150 min per week of moderate and >75 min per week of vigorous)

Progression may consist of what

increasing any of the component of the FITT principle once at a time

What is the best way to get progress?

an increase in exercise time/duration per session 5-10 min every 1-2 a week over the first 4-6 week is reasonable 

What is PAR-Q?

physical activity readiness questionare

Location to take HR

wrist, neck, elbow, thigh

How to measure HR?

-6 sec x 10 =HR or 15 sec x 4 =HR

Blood pressure proper position

Sitting up straight

Where should you raise the pressure of the cuff for BP to?

140-160

What are listening to when you release the pressure from the cuff? 

The click sound 

RPE

Rate of perceived exertion

RPE scale 1 meaning

very light activity

RPE scale 2-3 meaning

light activity

RPE scale 4-6 meaning

moderate activity

RPE scale 7-8 meaning 

vigorous activity 

RPE scale 9 meaning 

very hard activity 

RPE scale 10 meaning

max effort activity

Steps for measuring BP

1. Brachial artery 

2. Tighten knob all the way 

3. Pump to 140-160

4. Slowly loosen the knob 

5. Listen for first heat beat —> systolic 

6. Last heartbeat —> Diastolic 

Equipment for BP

stethoscope, blood pressure cuff, manometers

How to measure HR?

1. Find the pulse on the wrist or neck

2. Count each beat for 6 sec then how every many beats x it by 10 

What activity caused the largest change in heart rate and blood pressure? 

vigorous training 

Which number changes the most from your resting measure, systolic or diastolic? 

Systolic number 

Rockport mile walk test

1. Walk 1 mile as fast as you can

2. Record the time it takes

3. Right when your done take HR for 15 sec x 4

YMCA step test

1. Set metronome 

2. Step on the beat 

3. One-cycle is up-up-down-down 

4. Dot for three min 

VO2 max

measure of the maximum aerobic capacity or the greatest amount of oxygen you can consume while exercising 

What does the VO2 max tell us? 

Someones cardiorespiratory fitness 

What is fitness?

the ability to move your body, exercise and perform physical activity to improve body overall health 

6 principles of fitness 

specificity, overload, reversibility, individuality, adaptation, and recovery  

Valsalva maneuver

a physiological test that involves exhaling forcefully against a closed airway

High blood pressure

180/120

What are the heart valves? 

Tri-cuspid, aortic, pulmonary, bi- cuspid