Preparing for Physical Activity Flashcards

Vocabulary flashcards based on lecture notes regarding physical activity preparation, screening tools, training principles, and environmental safety.

Health Risk Assessment (HRA)

A screening tool used to evaluate the benefits and the risks associated with starting any type of exercise that is strenuous in nature.

Contraindication

A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.

PAR-Q (Physical Activity Readiness Questionnaire)

A detailed questionnaire designed to assess an individual’s physical readiness to engage in structured exercise by reflecting health indicators like current activity level and symptoms of disease.

Health History Questionnaire (HHQ)

A questionnaire with lists of questions that pertain to health history and habits, such as exercise history, eating behaviors, and general lifestyle.

Clinical Exercise Test (Stress Test)

A professionally-guided screen that determines if a person can safely perform exercise by taking vitals like $HR$, $BP$, and $EKG$ during physical exertion.

Functional Movement Screen (FMS)

A system developed by Gray Cook to evaluate whether joints can absorb and adapt to stress using a $0-3$ scale across $7$ specific movements.

Mobility

The ability of the joint complex to move freely in an unrestricted manner through a full range of motion.

Stability

The ability of a joint complex to maintain position while movement takes place elsewhere.

SMART Goals

An acronym for goal setting: Specific, Measurable, Attainable, Relevant, and Time-Specific.

Ambivalence

A person’s state of mixed feelings about a situation, such as believing exercise is a good idea but worrying it will cut into family or work time.

Principle of Individuality

The training principle stating that every individual will respond differently to the same training stimulus due to unique characteristics like genetics and training age.

Principle of Specificity

The requirement to overload for specifically what you want to benefit; for example, training legs to build fitness in leg muscles.

Principle of Progression

The rule that training stimulus must gradually and constantly progress in order for the body to adapt and avoid excessive soreness or injury.

Delayed-Onset Muscle Soreness (DOMS)

Pain or discomfort felt $24$ to $72$ hours after intense exercise caused by microscopic muscle tears, rather than lactic acid.

Principle of Overload

The rule that the body must be stressed by working against a stimulus or load that is greater than what it is used to in order to adapt.

Principle of Diminishing Returns

The concept that as an individual gets fitter, their rate of improvement slows down compared to a novice.

Principle of Reversibility

The concept that if a training stimulus is taken away for an extended period, gains will return to their original level.

FITT Formula

An acronym representing the variables for applying the overload principle: Frequency, Intensity, Time, and Type.

General Adaptation Syndrome

The three-stage process (Alarm Reaction, Resistance Development, and Exhaustion) describing how the body responds and adapts to stress.

Alarm Reaction Stage

The initial reaction to a stressor, such as fatigue, joint stiffness, or $DOMS$.

Resistance Development Stage

The stage where the body increases its functional capacity to adapt to a stressor, such as efficiently recruiting muscle fibers.

Exhaustion Stage

A prolonged intolerable stressor that produces fatigue and leads to injury or a breakdown in the system.

Hyperthermia

Excessively high body temperature caused by excessive heat production or impaired heat dissipation.

Heat Index

An index based on a combination of temperature and humidity used to determine the danger of performing physical activity.

Heatstroke

A medical emergency characterized by hot, dry, flushed skin and a high internal body temperature, usually above $104^{\circ}F$.

Hypothermia

A condition occurring when the body’s core temperature drops below $95^{\circ}F$.

Frostbite

The freezing of skin and other tissues that results in reduced blood flow and potentially permanent damage.

Sprain

An injury to the ligaments, which are the tissues that connect bone to bone.

Strain

An injury to the muscles or tendons, which are the tissues that connect bone to muscle.

RICE

An acronym for injury treatment: Rest, Ice, Compression, and Elevation.