Lifetime Wellness - Test #2

What are the skill-related components of fitness?

Agility, Balance, Coordination, Power, Speed, and Reaction time

Explain the Progression principle of fitness

In order to effectively and safely increase fitness, you need to apply an optimal level of overload to the body within a certain time period.

Explain the 10% rule.

Increase one aspect of your training program (frequency, intensity, or duration) by no more than 10% per week to ensure progression and injury prevention.

Explain the Specificity principle of fitness.

A body system will improve only if the physical activity stresses or progressively overloads that specific body system.

Explain the Individuality principle of fitness.

Adaptations to a training overload may vary greatly from person to person due to genetics and other individual differences.

Define Overtraining.

Excessive volume and intensity of physical training leading to diminished health, fitness, and performance.

What does FITT stand for?

Frequency, Intensity, Time, and Type

Define barriers to physical activity.

Personal or environmental issues that hinder your participation in regular physical activity.

What are the 2 types of barriers to physical activity? List the subcategories as well.

1) Personal: Lack of time, skill, fear, energy, and fear of injury

2) Environmental: Too cold/hot, Raining/Snowing

What are 5 recommendations for exercising safely?

1) Warm up for 5-10 minutes

2) Cool down (5-10 minutes) to get your heart rate down and let your body cool down

3) Properly learn the skill

4) Consume food and water a couple of hours before your workout

5) Wear appropriate footwear and clothing

What are the 6 factors to consider when designing a program?

Age, Weight, Current fitness level, Disabilities, Special health concerns, Pregnancy

Define cardiorespiratory fitness.

The ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle rounds in order to sustain dynamic activity.

Define cardiovascular system.

Comprised of the heart and the blood vessels; delivers oxygen and nutrients to our body.

Define respiratory system.

Comprised of the air passages and lungs; where the exchange of gases between the body and the air happen.

What are the 2 types of blood vessels?

1) Arteries - Takes blood away from the heart

2) Veins - Brings blood back to the heart

Define blood pressure.

The pressure that the blood flow in our arteries exerts on the arterial walls.

Define diastolic blood pressure.

The lower number on blood pressure; when the heart relaxes and the blood flows back (blood pressure drops).

Define the anaerobic metabolic system.

Without oxygen/requires less oxygen, body starts to break down glucose for energy. This system is for high-intensity, short periods of time. Supplies needs after the first 30 seconds up to 3 minutes. (ex. Sprinting)

Define the aerobic metabolic system.

With oxygen/requires more oxygen, gradually increasing energy by using oxygen in the cells. For longer periods of time (20 minutes or more) and low to moderate intensity. Supplies needs after 3 minutes. (ex. Cycling, running, jogging, swimming)

What should a person's regular heart beat be?

50-90 beats per minute

How many breaths should a regular person take per minute?

12-20 breaths per minute

When is the best time to take resting vitals?

Whenever you first get up.

What does the cardiorespiratory system do during exercise?

It elevates heart rate, breathing, and blood pressure.

Define homeostasis.

When the body is at rest.

What are the benefits of improving cardiorespiratory fitness?

Decreases your risk of disease, Controls/helps to control body weight and BMI, Improves self-esteem, Boosts immune system, and Improves the quality of life.

Define VO2 max (maximal oxygen consumption).

The body's maximal ability to use oxygen during exercise.

What are the 3 stages of becoming fit?

Start-up, Improvement, and Maintenance.

Define fitness.

Having adequate strength and endurance.

Define strength.

How strong a muscle is; the ability of a muscle to contract with maximal force.

Define endurance.

How long you can lift something over time.

What is the way you can build strength and endurance?

Resistance training

Define resistance training.

Controlled and progressive stressing of the body's musculoskeletal system by using resistance. (ex. weights, resistance bands)

Define tendon.

Connects muscle to bone.

Define ligament.

Connects bone to bone.

Define muscle fibers.

The cells of our muscles.

Define type 1: slow twitched muscle fibers.

They use more oxygen when being used; they contract slowly, and they are used during long periods of time.

Define type 2: fast twitched muscle fibers.

Contracts rapidly, fatigue more easily due to not being oxygen-dependent.

Define involuntary cardiac muscles.

Located in the heart, they are responsible for pumping the heart and moving blood throughout the body.

Define involuntary smooth muscles.

They line our internal organs and are responsible for moving food through the stomach and the intestines.

Define the isotonic muscle contraction.

The most common of muscle contractions, where you have constant tension with movement of muscle.

Define the isometric muscle contraction.

A constant muscle contraction, but with no muscle movement.

Define the isokinetic muscle contraction.

A muscle contraction with constant speed, requires equipment to get this type of contraction.

Define eccentric.

The lengthening of the muscle.

Resistance training improves what?

Fitness, wellness, and helps protect our body from injury.

List some benefits of resistance training.

It increases our muscle strength, Increases muscular endurance so that we can perform activities longer, Contributes to better body composition, Strengthens our bones, helps contribute to less injury, and Helps to reduce cardiovascular disease

Define hypertrophy.

A muscle getting bigger; buildup of a muscle.

What are the 2 types of resistance programs?

Appearance-based and Function-based

What are 4 important things about resistance programs?

Set appropriate goals, Explore your equipment options, Understand the different types of workouts/programs, Learn FITT

What are some precautions you can take to avoid injury when you are resistance training?

Follow basic weight guidelines, Be sure to warm-up and cool down your muscles, Know how to train weights safely, Get advice/help from someone who is qualified

Define stretching.

Any exercise that is done to improve our flexibility.

Should stretching be included in any kind of fitness program that is done?

Yes

What are the benefits of stretching?

It improves our mobility, posture, and balance, contributes to healthy joints and pain management, contributes to a reduction for future back pain, and helps with muscle relaxation and stress relief

Define joint.

A point of contact where two or more bones meet.

What individual factors can determine our flexibility?

Genetics, Gender, Age, Body type, Activity level, and Health status

At what age does flexibility peak?

18, but it can always improve

How long do you need to hold a stretch for it to be effective?

At least 10 seconds

Define static stretching.

Slow stretching with a hold. It is the most recommended stretching programs for beginners. It contributes to our overall range of motion and passive flexibility. (ex. hand-to-toe stretching)

Define dynamic stretching.

Done while moving, stretching through a full range of motion/movement. Works our active flexibility, works on overall joint stiffness during movement.

Define ballistic stretching.

Anything you do as a stretch while you're bouncing or using jerking movements.

What do you need to stretch to?

Mild discomfort, but not to pain.

What % do college age people have lower back pain?

18%

What are the causes of back pain?

Muscular weakness and inflexibility, improper posture, risky occupation, and sedentary lifestyle

List some tips to avoid back pain.

Strengthen and stretching, lose the backpack or make it lighter, study standing up, sleep on your side with a pillow in between your legs (it aligns your back perfectly), quit smoking, lose a few pounds, and chillax

What are 4 ways to avoid injury?

Stretch warm muscles, stretch slowly, know the stretches that are more dangerous for you, and be careful of joint laxity (looseness)

Define lean mass.

Fat-free, includes muscle, bone, skin, fluids, and organs

Define fat mass.

Made up of fatty tissue (adipose).

Define essential fat.

It is necessary fat that our body needs to function.

What % of essential fat should males have?

3-5%

What % of essential fat should females have?

12%

Define stored fat.

It provides energy, insulation, and padding.

Define subcutaneous fat.

Fat that is right under the surface of our skin.

Define visceral fat.

The most dangerous kind of fat, fat that is stored around our organs and abdomen.

Why does body composition matter?

It helps you to assess health risks and can help motivate you to make healthy behavior changes.

What are 3 ways to evaluate your body shape and size?

Calculate your BMI using a height and weight chart, Measure your body circumference, and Identify your body shape.

What is the limit for males' waist to hip ratio?

0.94

Define the android/apple body shape.

Where you tend to carry your weight more towards the middle.

What are the risks of having an android/apple body shape?

It is the most dangerous because that is where the organs are, and you have a higher risk of getting chronic diseases.

Is the gynoid/pear body shape healthier compared to the android/apple shape?

Yes

Define the skin fold measurement method.

Uses a caliper to do a skin fold measurement. It measures subcutaneous fat by clamping the skin and measuring it.

What locations are skin fold measurements done on men?

Chest, Abdomen, and Front of Thigh

What locations are skin fold measurements done on women?

Thigh, Tricep, and Suprailiac

Define bioelectrical impedance analysis (BIA).

An accurate form of measuring body composition, measures resistance of tissue to electrical current.

Define DXA.

A piece of equipment that determines your bone density and fat percentage.

Define air displacement/bod pod.

It calculates your bone density inside the pod.

Define hydrostatic weighing.

Underwater weighing

What are some ways to change body composition?

Determine if your percentage if healthy, Set a goal/measurement, Follow the program, and Monitor your progress

Define physical fitness.

The ability to perform moderate to vigorous levels of physical activity or exercise without undue fatigue.

Define physical activity.

Any bodily movement produced by skeletal muscles that results in an expenditure of energy.

What are the health-related components of physical fitness?

Cardiorespiratory endurance, Muscular strength, Muscular endurance, Flexibility, and Body composition.

Define cardiorespiratory endurance.

The ability of the cardiovascular and respiratory systems to provide enough oxygen to working muscles to sustain energy.

Define muscular strength.

The ability to use your muscles to exert force.

Define muscular endurance.

The ability of the muscles to contract repeatedly over a period of time.

Define flexibility.

The ability to move your joints in a free range of motion.

Define body composition.

The relative amounts of fat and lean tissue in your body.

What is lean tissue comprised of?

Bones, Organs, Muscles, and Fluids

Define agility.

The ability to rapidly change the position of your body with speed and accuracy.

Define balance.

The maintenance of equilibrium while you are stationary or moving.

Define coordination.

The ability to use both your senses and your body to perform motor skills/tasks smoothly and accurately.

Define power.

The ability to perform work or contract muscles with high force quickly.

Define speed.

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