exercise science

healthy adults 18-65 acsm guidelines

150 mins of moderate OR 75 min of vigorous total per week, 1 min vigorous=2 min moderate

adult weight loss recommendation

5-7 days a week 60 -90 minutes

adult resistance training

2 + days total body

adult flexibility training

2-3 days total body

neuromotor training (especially older adults)

2-3 days

SMART goals

specific, measurable, achievable, relevant, timed

FITT principal

frequency, intensity, type, time

cardiorespiratory fitness

VO2 max test

Muscular endurance

push up test

Muscular strength

1 rep max

flexibility

goniometry

tool used to test flexibility

goniometer

Body composition

BIA

speed

40 yard dash

coordination

wall toss test

power

vert jump

agility

T test

balance

stork test

reaction time

yardstick test

vertec

used to measure vert jump

sphygmomanometer

An instrument used to measure blood pressure.

caliper

A device used to measure the thickness of skin folds

stadiometer

An instrument used to measure height.

overload principal

to improve physical fitness, the body must be exposed to greater than normal demands.

principal of progression

the concept that increases in physical activity should be gradual and consistent to enhance fitness without injury.

specificity of exercise

refers to the principle that training should focus on specific physiological systems or muscle groups to achieve desired outcomes.

individuality principal

acknowledges that each person's response to exercise varies based on factors such as genetics, fitness level, and personal goals.

reversibility of training effects

if you dont use it you lose it

principal of recuperation

emphasizes the need for rest and recovery periods in training to avoid fatigue and promote optimal performance.

principal of diminishing returns

states that as an individual's fitness level increases, the gains from training will become progressively smaller, meaning initial improvements may be significant, but will plateau over time.

variation principal

suggests that altering training variables, such as intensity, volume, and type of exercise, enhances performance and prevents boredom and adaptation.

muscular fitness

the ability to the muscles to perform daily and recreational activities without undue fatigue and injury

cardiorespiratory fitness (physiological definition)

the ability of the circulatory and respiratory system to supply oxygen during sustained physical activity

cardiorespiratory fitness (application definition)

ability to perform large-muscle, dynamic, moderate -to high intensity exercise for prolonged periods

muscular endurance

the ability of a muscle or group of muscles to sustain repeated contractions or maintain a contraction over time.

physical fitness

a set of attributes or characteristics that people have or achieve that relates to the ability to perform a physical activity

exercise

a type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical activity

hypertrophy

the increase in the size of muscle fibers

atherosclerosis

a disease characterized by the buildup of fatty deposits and plaque in the arterial walls, which can lead to reduced blood flow and increased risk of cardiovascular events.

arteriosclerosis

a condition characterized by the thickening and stiffness of arterial walls, which can lead to decreased elasticity and increased blood pressure.

micronutrients

essential vitamins and minerals required in small amounts for various bodily functions and overall health.

macronutrients

carbohydrates, proteins, and fats (lipids), water

acute changes to exercise

short term (during session)

chronic adaptation

changes over time

ATP

Adenosine triphosphate, the energy currency of the cell, used to fuel physiological processes.

immediate energy system

ATP storage

anaerobic energy system

a system that generates energy without oxygen, primarily through glycolysis, used for high-intensity, short-duration activities.

aerobic energy sytem

a system that generates energy in the presence of oxygen, primarily through the oxidation of carbohydrates and fats, used for prolonged, lower-intensity activities.

normal blood pressure

less than 120 sys less than 80 dias

elevated blood pressure

120-129 sys and less than 80 dia

stage 1 hypertension

130-139 sys 80-89 dia

stage 2 hypertension

140+ sys 90+ dia

hypertension crisis

180+ sys 120+ dia

underweight BMI

18.5

normal BMI

18.5-24.9

over weight BMI

25-29.9

obese class 1 BMI

30-34.9

obese class 2 BMI

35-39.9

obese class 3 BMI

40