lifetime fitness exam part a

warm up

prepares body for activity, elevates body temp, low intensity, lowers muscle soreness

improves blood flow to muscles and prevent light-headedness

cool down

gradual return to normal body temp after activity

improves blood flow to muscles and prevent light-headedness

overload

a demand placed on the body greater than its accustomed to (increasing frequency, intensity, duration)

frequency

number of training sessions per day/week

recommended training sessions

3-5 days/week: >5days/week raises injury risk

moderate intensity

>5days/week, brisk walking, biking, tennis, shooting a basketball

vigorous intensity

>3days/week, running, biking >10mph, swimming, hiking

intensity

how hard the body is working - key to maintenance, monitored via heart rate

low intensity

walking slowly

time duration

total training time per session/day, depends on intensity, 20-60 minutes

specificity

training must directly match the desired result

closer training matches the target activity

the greater the success

strength training

must match the muscle range/type of work needed for the task

force

a push/pull that alters or tends to alter motion; size & direction affect the outcome

isometric

muscle length doesnt change

isotonic

force changes the object’s motion

submaximal

force matched to what the activity requires

maximal

max contraction + technique = max force

force summation

explosive action of all body parts at once or in a sequence

leverage

levers are rigid bar like structions that rotate about a fixed point with force applied at two other points (effort, resistance)

longer lever

lever that has greater velocity/momentum

two functions of a lever

increase force, increase speed of movement

1st class lever

effort - fulcrum- load (squats)

2nd class lever

fulcrum - load - effort (push-uos, toe raises)

3rd class lever (most common)

fulcrum - effort - load (running, bicep curl)

muscle contraction - isokinetic

muscle shortens or lengthens at a constant speed: biking, swimming

muscle contraction - concentric

muscle shortens: raising a dumbbell in a bicep curl, pushing up on a bench press

muscle contraction - eccentric

muscle lengthens under tension - walking downstairs, lowering into a squat

muscle contraction - isometric

muscle length stays the same - planks, wall sits

physical activity improves

mood, reduces stress, increases energy, improves sleep, helps maintain healthy weight, builds muscle/bone strength

sedentary behavior

sitting or lying down

risks of sedentary behavior

obesity, high BP, stroke, high cholesterol, type 2 diabetes, cancer, heart disease

overexertion

caused by repetitive/sudden movement, prolonged effort, poor technique, extreme temps

signs of overexertion

pain, fatigue, difficulty breathing, elevated resting HR, swelling, blurred vision

dynamic stretching

pre workout stretching

static stretching

post workout stretching

Rest, Ice, Compression, Elevation

RICE for minor injuries

Hydration

replaces fluid lost during exercise, prevents heat stress, maintains performance, decreases muscle soreness

cardiovascular endurance

ability to sustain exercise over time: run, jog, swim, cycle

muscular endurance

muscles sustain contractions over time: light weights

muscular strength

ability to left heavy loads

flexibility

joints move through full range of motion: stretching

body fat composition

proportion of fat on the body

Specific, Measurable, Achievable, Relevant, Time-bound

SMART goals

squat

feet shoulder-width, toes slightly out, chest up, back straight, weight in heels; stand by pushing heels + squeezing glutes

pushup

plank position, hands slightly wider than shoulders, lower chest to ground, straight body line

lunge

feet hip-width, step forward, bend knees to 90°, front knee over toes, push through front heel to return

deadlift

feet shoulder-width, toes forward, overhand grip slightly wider than shoulders, slight knee bend, push through heels to stand

plank

push-up position → forearms, hands/elbows shoulder-width, core tight, elbows under shoulders

modifying movement

adjusting range of motion, using bands/weights, exercise modifications

intrinsic feedback

from within the body - muscle fatigue, joint pain, kinesthetic sense

extrinsic feedback

from outside the body - coach or trainers input (augmented feedback)

interval training

alternating high intensity + rest/low-intensity periods

circuit training

sereis of different exercises done in order, little/no rest between

HIIT

short, intense burts + rest, pushes limits in less time than traditional cardio

functional fitness training

mimics everyday movement, builds strength, balance, coordination

proper attire

supportive shoes, breathable clothing for full range of motion

safe equipment use

safety clips on weights, appropriate resistance levels

exercise etiquette

cleaning up equipment, no loud phone use/music, following rules

environmental hazards

uneven terrain, slippery floors, extreme weather

overtraining

too frequent/intense without recovery

poor form

arching back, locking joints, rounding shoulders, using momentum, bad breathing

too much weight

instead: increase gradually

ignoring paint

instead: stop, rest, consult a professional

extreme weather

dress appropriately, hydrate, move indoors

sweat

causes water loss

water loss

causes unreplaced fluid

unreplaced fluid

causes dehydration

dehydration

causes fatique, cramps

general rule for water

8 cups of water/day

hot/humid conditions

require more fluid: sports drinks/coconut water replace electrolytes

water-rich foods

help hydration (fruits, vegetables)

wellness

overall well being - physical, mental, emotional (diet, sleep, stress, management, relationships)

physical fitness

body’s ability to perform physical tasks

being fit can improve

overall wellness and reduces chronic illness risk

health-related - cardiorespiratory endurance

hearts/lungs supply ocygen to muscles during activity

health-related - muscular endurance

muscles sustain repeated contractions

health-related - muscular strength

muscles exert force against resistance

aerobic - oxygen

requires oxygen

anaerobic - oxygen

does not require oxygen

intensity duration - aerobic

low moderate, longer duration

intensity duration - anaerobic

high intensity, short duration

aerobic examples

running, cycling, swimming, dancing

anaerobic examples

weightlifting, sprinting, jumping

aerobic improves

cardiovascular health

anaerobic improves

muscular strength/endurance

technology tools

using apps, heart rate monitors, fitness trackers, to evaluate, monitor, and improve health-related fitness

personal fitness program design

designing/implementing a program that includes all health-related fitness components

agility

quickly changing direction

balance

maintaining equilibrium

coordination

using multiple body parts together smoothly

power

strength + speed combined

reaction time

how fast you respond to a stimulus

speed

how fast you move

skill related

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

health related

cardio endurance, muscular strength, muscular endurance, flexibility, body composition

type 1 diabetes

develops in early childhood, body does not produce insulin

type 2 diabetes

develops over the years, body does not respond well to insulin (eventually may not produce enough)

cause of heat exhaustion

excess water/salt loss (sweating)

cause of heat stroke

body cannot control internal temperature (medical emergency)