ACE_Chapter 4: Exercise Principles and Pre participation Screening (Reading Notes)

Vocabulary flashcards covering health and skill-related physical fitness components, training principles, the ACE IFT model phases, and exercise intensity monitoring methods.

Physical fitness

A set of measurable attributes that a person has achieved, allowing them to meet the demands of daily living and providing the basis for sport performance.

Cardiorespiratory endurance

The ability of the circulatory and respiratory system to supply oxygen to working muscles during sustained physical activity.

Muscular endurance

The ability of a muscle to resist fatigue.

Muscular strength

The ability of a muscle to exert maximal force.

Flexibility

The range of motion at a joint.

Body composition

The relative amount of fat mass and fat-free mass in the body.

Agility

The ability to rapidly and accurately change the position of the body in space.

Coordination

The ability to smoothly and accurately perform complex movements.

Balance

The ability to maintain equilibrium while stationary or moving.

Power

The rate of performing work, defined as the product of force and velocity.

Reaction time

The amount of time elapsed between the stimulus for movement and the beginning of the movement.

Speed

The ability to perform a movement within a short period of time.

Specificity (SAID Principle)

The principle that physiological changes caused by training are specific to the types of activities performed; stands for Specific Adaptations to Imposed Demands.

Overload Principle

The requirement that an exerciser must regularly increase the demands or stress placed on the body in a timely and appropriate manner for physiological adaptations to occur.

Reversibility

The principle that positive physiological effects of exercise training are lost within weeks to months if the training stimulus is discontinued or becomes inadequate.

Muscular Training: Functional Training Phase

The first phase of the ACE IFT model muscular training component, focused on establishing or reestablishing postural stability and kinetic chain mobility.

Muscular Training: Movement Training Phase

The second phase of the ACE IFT model muscular training component, focused on developing good movement patterns without compromising postural or joint stability.

Muscular Training: Load/Speed Training Phase

The third phase of the ACE IFT model muscular training component, focused on applying external loads to movement to increase force production and muscular adaptations.

Cardiorespiratory Training: Base Training Phase

The first phase of the ACE IFT model cardiorespiratory component, focused on developing an initial aerobic base in individuals who have been insufficiently active.

Cardiorespiratory Training: Fitness Training Phase

The second phase of the ACE IFT model cardiorespiratory component, focused on enhancing aerobic efficiency through increased duration, frequency, and intensity.

Cardiorespiratory Training: Performance Training Phase

The third phase of the ACE IFT model cardiorespiratory component, designed for individuals focused on success in endurance sports, speed, and power.

MHR (Traditional Prediction Equation)

The calculation for age-predicted maximal heart rate, expressed as $MHR = 220 - \text{age}$.

Heart Rate Reserve (HRR)

The difference between maximal heart rate and resting heart rate, calculated as $HRR = MHR - \text{resting heart rate}$.

Karvonen Formula

A method used to determine target heart rate ($THR$) using heart rate reserve ($HRR$): $THR = (HRR \times \text{\% intensity}) + \text{resting heart rate}$.

VT1 (First Ventilatory Threshold)

The metabolic marker where talking during exercise first becomes a little more challenging.

VT2 (Second Ventilatory Threshold)

The metabolic marker where talking becomes very difficult and is reduced to one or two words at a time.

Three Zone Intensity Model: Zone 1

Light to moderate intensity exercise during which the exerciser can talk comfortably.

Three Zone Intensity Model: Zone 2

Vigorous intensity aerobic exercise during which the exerciser is not sure if they can talk comfortably.

Three Zone Intensity Model: Zone 3

Near maximal to maximal exercise during which the exerciser definitely cannot talk comfortably.

RPE (Rating of Perceived Exertion)

A method for measuring exercise intensity by assigning a numerical value (typically using a $6$ to $20$ scale or a $0$ to $10$ scale) to subjective feelings of exertion.

Dyspnea

Difficult and labored breathing.

HIPAA

The Health Insurance Portability and Accountability Act, which addresses the use and disclosure of individuals' protected health information.