Exercise Science Exam 2

flexibility

the ability of a joint to move through their full range of motion

what is flexibility affected by

body specifics, age, gender, physical activity level, muscle temperature

immediate benefits of flexibility

warm muscles, increased blood supply, reduced risk of injury

what is the fitt-vp principle

frequency, intensity, type (dynamic and static), volume and pattern

targets all muscle groups before and after training session

static stretching

holding a muscle in a stretched position (10-60 seconds). improves flexibility, good during cool down, relaxation

active stretch

type of static stretch when you hold the stretch with your muscles

passive stretch

type of static stretch when someone or something (partner, strap, gravity) assists

dynamic stretching

controlled, smooth, repetitive movements throughout range of motion. walking lunges, leg swings. good for warmups, preparing joints and muscles

ballistic stretching

quick bouncing movements that push muscles beyond normal range of motion. don’t do unless with a trained professional. bad stretching. high injury risk. bouncing toe touches

pnf stretching

uses a combination of stretching and contracting the target muscle group. good stretching. hold, relax, relaxes into deeper stretch. contract, relax, against resistance. good for fast flexibility gains, physical therapy, athletic training

what percent of US youth meets recommended guidelines for physical activity

25%

what happens to fat cells during childhood and adolescence

hyperplasia (increase in number) and hypertrophy (increase in size)

what happens to fat cells during adulthood

increase in size but the total number stays the same

what happens to fat cells when you lose weight later in life

fat cells shrink but the total number stays high

what is calcium and vitamin d good for

bone growth and bone strength

what is protein good for

muscle development, growth, and repair

what is fiber good for

prevents constipation

what is iron good for

prevents anemia (especially important for girls after menstruation begins)

what are omega-3 fatty acids good for

brain growth and brain health

when is peak bone mass built

during adolescence

what are SoFas

make up 40% of all calories for adolescents, solid fats and added sugars

why are family meals important

strengthens family bonds, precipitate better academic outcomes, can help develop good manners

obesity statistics

1 in 3 children in the US are overweight

1 in 6 children in the US are obese

what populations are most at risk for obesity

hispanic and non-hispanic black children, children in families with lower incomes

how long should toddlers (1-3) be active for

structured physical activity for 30 min, unstructured physical activity for 60 min to several hours, should not be sedentary for more than 60 minutes

proprioception definition

your body’s GPS telling you where you are and where you are going

what is the relationship between intensity and duration

inverse, the greater the intensity the shorter the duration of the workout

ACSM exertion scale

0- sitting at rest

5-6- moderate intensity, difficulty talking and breathing heavy

10- maximal exertion

what is the most important training for older adultss

neuromuscular fitness

examples of neuromuscular fitness

single leg balance, tandem walk, step ups, ladder drills, box jumps, single leg squats, medicine ball throws