hpe 295 midterm !!!

FITT principle time recommendation

20-60 minutes per session

FITT principle type recommendation

activities involving large muscle groups (like running or swimming)

FITT principle intensity recommendation

40-85% HRR or 55-90% MHR

FITT principle frequency recommendation

3-5 days per week

heart rate monitoring

Using methods like the Target Heart Rate (THR) and Karvonen Formula to guide training intensity.

common tests for assessing CR fitness

• 12 minute walk

• 1.5 mile run/walk

• V02 max

• step tests

what are the primary benefits of cardiorespiratory fitness?

Improved heart and lung efficiency, enchanted energy production and endurance, and reduced risk of chronic illness

do the 3 energy systems work together or independently?

All energy systems work together, but one may dominate based on activity duration and intensity.

what are the energy systems?

• Oxidative Energy System (Aerobic):

  • oxygen and nutrients to produce ATP

  • primary system for sustained activities lasting over 2 minutes

• Immediate Energy System (Explosive):

  • Utilizes stored creatine phosphate for short bursts of energy (10-20 seconds).

• Non-Oxidative Energy System (Anaerobic):

  • produces ATP without oxygen using glucose

  • effective for short duration, high intensity efforts up to 2 minutes

How does the cardiorespiratory system work?

• The cardiovascular system consists of the heart and blood vessels.

• The cardiovascular and respiratory systems collaborate to deliver oxygen and nutrients to the body and remove waste products.

• Oxygen enters the body through the lungs and is delivered by the heart through the bloodstream to the muscles.

• Energy (ATP) is produced using oxygen and nutrients for cellular activities.

talk test

intensity estimation based on ability to speak during an activity

heart rate reserve (HRR)

difference between MHR and RHR

resting heart rate (RHR)

beats per minute while body is resting

rating of perceived exertion (RPE)

self-measured intensity of exertion during exercise

target heart rate (THR)

optimal heart rate zone for training

overload

increasing intensity progressively to improve fitness

max heart rate (MHR) and how to find it

maximum beats per minute during exertion - find by using this equation: 220-age

aVO2 Difference

difference in oxygen content between arterial and venous blood

principle of reversibility

fitness levels decline with inactivity

diffusion capacity

oxygen transfer from lungs to blood

tidal volume

air volume during a normal breath

Non-Oxidative Energy System

ATP production without oxygen, used in short-duration, high-intensity activities.

Glucose

simple sugar used as a fuel source

Creatine Phosphate

Energy compound used for short bursts of activity.

Mitochondria

cell structures where ATP is produced

Aerobic Energy System

ATP production requiring oxygen, primarily for long-duration activities.

ATP (Adenosine Triphosphate)

primary energy source for cells

calorie

Energy measurement; 1 kilocalorie = energy needed to raise 1 kg of water by 1°C.

cardiorespiratory system

the combined function of the heart, blood vessels, and lungs

preventing heat related illnesses

stay hydrated and avoid exercise in heat

preventing cold related illnesses

dress appropriately, stay dry, and protect from cold

aspects of creating a fitness plan

• safety - assessing risk factors before beginning

• goals - settings clear, measurable, realistic goals

• plan - creating a structured plan that includes frequency, intensity, and duration

• consistency - follow through with your plan and add it to daily life

• support - seek motivation and accountability from other

specificity

exercise should target the desired outcome (like weightlifting for strength)

periodization

organizing training into cycles of stress and recovery to optimize performance

what does FIIT stand for?

• F - frequency

• I - intensity

• T - time

• T - type

principles of adaptation

• Overload: More stress is needed to continue making improvements.

• FITT: Frequency, Intensity, Time, and Type control the amount of stress applied.

• Specificity: Exercise should target the desired outcome (e.g., running for endurance, weightlifting for strength).

• Rest and Recovery: Essential for adaptation and avoiding overtraining.

• Periodization: Organizing training into cycles of stress and recovery to optimize performance.

• Reversibility: Fitness gains are lost if training stops.

• Individual Differences: Genetic and personal factors affect how individuals respond to exercise.

6 skill related components for optimal fitness (not essential)

• speed

• agility

• coordination

• balance

• power

• reaction time

Components of health-related fitness

• Cardiorespiratory endurance: able to perform prolonged dynamic movements.

• Muscular strength: Force exerted by muscles during maximal effort.

• Muscular endurance: Ability to sustain muscle activity over time.

• Flexibility: Range of motion of joints.

• Body composition: Proportion of fat-free mass to fat mass.

Physical activity vs exercise

Physical activity includes unscheduled daily tasks such as housework or walking, while exercise is planned/structured activity solely aimed at improving fitness.

Over time, physical activity ___ with ___ ___, but historical figures like ___ and ___ recognized its health benefits

Over time, physical activity diminished with sedentary agriculture, but historical figures like Herodicus and Hippocrates recognized its health benefits.

exercise has been important for survival since...

the Paleolithic era, when physical activity was vital for getting food

who discovered the lifestyle modification barriers

Dr James M Olson, a psychology professor at the University of West Ontario, identified several psychological barriers that prevent people from taking action

Lifestyle modification barriers

1 - Admission of the problem - people deny the risk, trivialize it, or have thoughts that prevent change
2 - Initial attempts to change - people know they need to change but fail due to lack of knowledge, low self esteem, and dysfunctional attitudes
3 - Long term change - they have succeeded in change but might not last - less motivation, lack of perceived improvement and social support, and lapses

What assumption does the TTM rely on?

The assumption that people dont change behaviors quickly and decisively

Is the TTM a theory or a model?

The TTM is a model

When, how, and by who was the Transtheoretical Model (TTM) developed?

Developed by James Prochaska and Carlo DiClemente in the late 1970s, evolving through studies to understand how people could quit on their own, concluding in that people could quit smoking by themselves if they were ready

What step of the TTM was not originally part of the model?

Termination

Termination (definition)

complete confidence in maintaining change with no risk of relapse (not as often used)

Action

actively engaging in new behaviors within the last 6 months

What step means considering change within 6 months?

Contemplation

What step means sustaining behavior change for over 6 months while preventing relapse?

maintenance

Steps of Transtheoretical Model (TTM) - aka Stages of Change Model

1 - Precontemplation - no intent to change within next 6 months
2 - Contemplation: considering change within 6 months, weighing pros and cons
3 - Preparation: taking small steps to change within 30 days
4 - Action: actively engaging in new behaviors within the last 6 months
5 - Maintenance: sustaining behavior change for over 6 months while preventing relapse
6 - Termination: complete confidence in maintaining changes with no risk of relapse (wasn't originally part of the model)

Precontemplation

first step - no intent to change within the next 6 months

behaviors promoting wellness

Making better lifestyle choices, like exercising and improving nutrition can prevent major diseases and stress and help mental health

health problems in the us

Modern health issues often come from preventable chronic diseases caused by poor lifestyle choices.

healthy people 2020

Federal advisory committee made of non-federal, independent subject matter experts who get data and give advice on health and preventing disease in the us

the nine dimensions of wellness

1 - Physical - Regular excersise, nutrition, enough sleep, and medical care
2 - Emotional - mental / emotional health
3 - Intellectual - learning, being creative and working your mind
4 - Spiritual - core beliefs guiding decisions and respecting other values
5 - Social - healthy relationships and supportive networks
6 - Environmental - Awareness + understanding of environmental factors
7 - Occupational - fulfillment and growth opportunities in job / career
8 - Financial - Managing finances and being financially stable
9 - Cultural - Being educated and respecting other beliefs and cultures

why study wellness?

• Wellness goes way beyond physical health, tying to everything related to living an active and healthy life

• Wellness enhances confidence, optimism, and resilience while letting people set and achieve goals

muscles

organ in the body that causes movement

skeleton muscle

muscle that is responsible for body movement

• attached to the skeleton

• consciously controlled

cardiac muscle

muscle that is responsible for the contraction of the heart

muscle fiber

individual muscle cell

motor unit

a nerve and the muscle fibers it controlsM

myofibrils

threadlike structures running the length of the muscle fiber

insertion

point where the muscle is attached to a bone that moves

origin

point where the muscle is attached to a bone that does not move

action potential

the electrical current that causes a muscle to contract

sliding filament theory

theory of how our muscles move - Muscles contract when actin filaments slide over myosin filaments resulting in a shortening of the length of the sarcomeres, and hence, a shortening of the muscle fibers.

dynamic contraction

muscle movements that cause bodily movements

repetition

movement pattern

set

group of repetitions

periodization

breaking resistance training into different training phases

hypertrophy

muscle fibers getting bigger

atrophy

muscle fibers getting smaller