Fitness Theory Test Uno!!!

Health And Human Peformance 1134 with Mark at Baylor University

About this deck

By: Stacie Dykes
Created: 2010-10-12
Size: 31 flashcards
Views: 36

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What are the 7 dimensions of health?

Physical- condition of the body
Intellectual- mental capability
Emotional- express ones feelings appropriately
Social- interaction with others
Spiritual- soul/spirit-
Career/occupational-chosen vocation
Environmental- everything around us

Factors for Premature death/Longevity

Order in greatest to smallest
Lifestyle
Environment
Heredity
Medical Care

Why do we live sedentary lifestyles?

An increases in technology, such as cars for transportation, devices for the home, TV, computer. There are also many low activity occupations and then many have fears of working out.

Consequences of Physical Inactivity

Can lead to chronic diseases such as heart disease, cancer, diabetes/

How long will fitness last once achieved?

it begins to diminish after 2 weeks

How many days should you exercise per week?

Moderate physical activity for at least 5+ days a week for 30+min
or
Vigorous intensity physical activity 3+ days a week for 20+min

What are the optimal health benefits concerning activity status

Sedentary- receive the least benefits
Moderately active- when making the jump from sedentary to moderate one achieves the greatest improvement in health benefits
Vigorously Active-highest health benefits

Components of health related fitness

Cardio respiratory endurance
Muscular Strength
Flexibility
Muscular Endurance
Body Composition

What is the number one barrier for physical activity?

A belief in lack of time

Risk Factors for heart Disease

Age,Fmaily history, Gender
Hypertension,High blood Cholesterol,cigarette Smoking

Last 3 can be reduced by physical activity

Activities best for Bone health

Weight bearing activities-such as walking
Resistance exercises like weight lifting

Three Levels of Prevention

Primary- eliminates the cause of disease
Secondary- early detection of disease through preventive screening
Tertiary- Treatment after a person is already ill

Stages of Behavior Changes

Pre contemplation-no change in near future
Contemplation-begins thinking about change seriously
Preparation make action in the immediate future
Action desire of level of new activity is reached
Maintenance-Behavioral practice that is becoming a habit

Heart Rate as Fitness level Increases

As your fitness level increases the heart rate will be lower than any unfit persons at any workload.

An unfit person will fatigue faster

Know different aerobic activities

null

Intensity

Higher intensity-shorter period of time
Lower intensity-more time

Beginning Intensity Level

Lower intensity, shorter duration

surgeon general report for physical activity

one hour of daily physical activity

Muscular Definitions

Strength- ability to generate max force
Endurance-force over period of time
Flexibility- Range of motion
Power-Greater speed

Aerobic Capacity with Resistance Training

Capacity increases because the strength of muscles is increased when doing resistance training

Muscle Action

Static contraction- muscle develops tension but do not move
Concentric- muscle shortens under pressure
Eccentric- muscle lengthens under pressure

Hypertrophy and Atrophy

Hypertrophy- increase in cell size (muscles)
Atrophy- decrease in cell size

Principles of Training

Overload- must work body more than what it is use to
Progression- overload must be used logically &not injure
Specificity-particular activities
Reversibility- gains can disappear if we do not continue activity
individuality- specific to that person

What muscle groups do you work out first?

Start with larger groups, then move to smaller muscles towards end of workout
(multi-joint, then single joint)

Elasticity of Muscles

degree to which a material resists deformation and quickly returns to its normal shape

When is the best time to stretch?

After a workout, or when muscles are warm and have blood flowing through them

How long should you hold a static stretch?

10-30 seconds without moving

What percent of the adult population endures lower back pain?

80%

Lower Back Pain!

Abdominals,Hamstrings, hip flexors, and back extensors are involved in low back pain. Pain can happen when these muscles are not flexible enough

Abs are usually too weak

How many times should you stretch a week?

Stretches should be performed at a minimum of 2-3 days a week but ideally 5-7

Static Stretching

muscle is in position stretched slightly beyond normal range of motion. Feel a slight discomfort but no pain. do not move while doing this and it is the safest of stretching techniques

About this deck

By: Stacie Dykes
Created: 2010-10-12
Size: 31 flashcards
Views: 36

About StudyBlue

“Simply amazing. The flash cards are smooth, there are many different types of studying tools, and there is a great search engine. I praise you on the awesomeness.”
Dennis