Fitness and Wellness Midterm

Cardiovascular endurance

Ability to perform large muscle movements over an extended period of time

Musuclar endurance

Ability to sustain a muscular contraction for a period of time

Muscular strength

Ability of muscle to exert a force against a resistance

Body composition

Percent of lean tissue to fat

Flexibility

Movement of a joint through a full range of motion

Overload

Human body stressed slightly more than accustomed

Threshold of training

Minimum level of exercise

Adaptation

Body adapts to exercise level

Principle of progression

Gradually increase overload over a period of time

Principle of individuality

No two people react the same way to exercise

Principle of specificity

Exercise specific to task at hand

Principle of overuse

Overdo causing chronic injuries or undue fatigue

Principle of reversibility

Use/dis-use it or lose it in 2 weeks

Karvonen method

After 5-10 minutes exercising, calculate your heartrate with your carotid artery or radial artery. Target heartrate = Resting HR + (Intensity (Max HR - Resting HR))

Recovery heart rate

Below 120 bpm

Borgs scale of perceived exertion

6 - No exertion at all

20 - Maximal exertion

Warm-up

Prepare body for activity, raise core temp by 1-2 degrees, and stretch

Cool-down

Reduce bodies exertion level, improve flexibility, and prevent muscle soreness

Kinetic chain

Bony segments linked by a series of joints

Posture

Constantly changes to meet demands placed on the kinetic chain

Strucutral efficiency

Alignment of musculoskeletal system that allows our center of gravity to be maintained over our base of support

Cardiac muscles

Muscle of the heart

Skeletal muscles

Attached to bones and can be developed

Smooth muscles

Internal structures such as the intestines

Leg extension prime mover

Quadriceps

Leg curl prime mover

Hamstrings

Leg press prime mover

Quadriceps

Bench press prime mover

Pectoralis

Lat pulldown prime mover

Latissimus dorsi

Seated pulley row prime mover

Latissimus dorsi

Shoulder press prime mover

Deltoids

Recuperation

The body requires recovery between exercise training in order to adapt to the exercise stress

Type 1 (Slow twitch) muscle fibers

Resist fatigue by having a large number of high aerobic enzyme activity and dense capillary concentration

Type 2 (Fast twitch) muscle fibers

Fatigues rapidly because they have lower aerobic enzyme activity and fewer capillaries and is capable of developing higher forces at higher velocities of muscle action.

Isotonic contraction

Muscle contraction where the muscle shortens during movement

Isometric contraction

Muscle maintains an equal length because the resistance does not allow the muscle to shorten

Concentric isotonic muscle movement

Contraction occurs as muscle shortens in length

Eccentric isotonic muscle movement

Contraction occurs as muscle lengthens

Agonist

Prime muscle mover

Synergist

Muscles that assist or stabilize the joints involved

Antagonist

Muscle opposing or opposite side of the joint

Strength

Maximal ability to produce to generate one contraction or action

Endurance

Ability of the muscle to generate contractions over and over again

Atrophy

Muscles not used will shrink in size

Hypertrophy

Muscles forced to overload or work harder resistance will grow in size

Rep

One contraction or action

Set

Number of reps completed consecutively

Pronated grip

Palms facing down/away from the lifter or spotter

Supinated grip

Palms facing up/toward the lifter or spotter

Mixed grip

One hand pronated, one hand supinated

Regular hand spacing

Hands a little more than shoulder width

Narrow hand spacing

Hands inside shoulder width approximately six inches

Wide hand spacing

Hands outside shoulder width

Flexion

To decrease the angle of the joint

Extension

To increase the angle of the joint

Abduction

To move away from the vertical midline of the body

Adduction

To move toward the vertical midline of the body

Rotation

Movement around the vertical axis of the body by a limb

Shin splints causes

Excessive training, poor foot mechanics or footwear, uneven training surface, imbalance between the muscles at the front and rear of the lower leg

Shin splints treatment

Rest, muscle strengthening and stretching, and orthotic prescription

Blister treatment

Scrub affected area with soap, apply alcohol, press fluid out, apply A&D ointment or vaseline, and bandage

Bunions causes

Misalignment of the big toe, narrow shoes, hereditary, women get them more often

Bunions treatment

Wearing wider shoes, anti-inflammatory medicine, and surgery

Tendonitis symptoms

Tenderness directly over tendon, pain with movement of muscles and tendons, and swelling of the tendon

Plantar fasciitis treatment

Stretching and avoid walking/running on hard surfaces

Plantar fasciitis causes

Rapid change of exercise activity, spending a lot of time on foot, exercising on hard surfaces, having a high arch or flat foot, poor arch support, running on toes, and obesity

Sprain symptoms

Inflammation, localized pain, swelling, and loss of function

Bursitis causes

Overstretching of achilles tendon and overuse of tendons

Bursitis treatment

Avoid overuse exercises, limit range of motion around joint, and RISE (Rest, Ice, Compression, and Elevation)

Heat illness symptoms

Muscle cramps, spasms, chills, dizziness, nausea, and sweating profusely

Heat illness treatment

Hydration and move to a cooler area

Static flexibility

Ability to hold a stretched position

Dynamic flexibility

Movement through range of motion

Active flexibility

Range achieved using one’s own muscles

Passive flexibility

Range achieved with external assistance

Static stretching

Slow movement into a stretch and hold

Dynamic stretching

Controlled movement through range

Ballistic stretching

Bouncing/rapid movement

PNF

Stretching combined with muscle contraction

Carbohydrates

Important energy source during many activities

Protein

Supports muscle repair and growth

Fat

Energy, hormones, and cell function

Water

Hydration and temperature regulation

Recovery nutrition supports

Muscle repair, glycogen replenishment, and rehydration

Body composition can influence

Movement efficiency, strength-to-weight ratio, endurance, speed and power, and physical workload

Recovery allows the body to

Repair tissue, restore energy, adapt to training, reduce fatigue, and prepare for future exercise

Zone 1

Very light - Recovery

Zone 2

Light-moderate - Aerobic endurance

Zone 3

Moderate-vigorous - Aerobic capacity

Zone 4

Hard - Threshold/interval training

Zone 5

Very hard - High-intensity performance

Lower intensity

Aerobic base, recovery, and exercise tolerance

Moderate intensity

Cardiovascular endurance and aerobic capacity

High intensity

Speed, power anaerobic capacity, high-intensity performance

Proper technique helps

Improve exercise effectiveness, target intended muscles, reduce unnecessary joint stress, improve movement efficiency, and promote safe exercise habits

SMART fitness goal

Specific, measurable, achievable, relevant, and time-bound

Cardiovascular disease risk factors

Age, sex, family history, genetics, smoking, inactivity, hypertension, obesity, diabetes, dyslipidemia

HDL

Good cholesterol

LDL

Bad cholesterol

Metabolic syndrome risk factors

Abdominal obesity, elevated glucose, hypertension, low HDL, and high triglycerides