Test 2 - Chapter 10: Personal Fitness - Improving Health Through Exercise

General Education Ghth 100 with Rohrbaugh at James Madison University

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By: Ryan Crowther
Created: 2010-10-17
Size: 27 flashcards
Views: 21

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Physical Activity

Any bodily movement that is produced by the contraction of skeletal muscles and that substantially increase energy expenditure

Exercise

Planned, structured, and repetitive movement done to improve or maintain one or more components of fitness

Physical Fitness

Ability to perform moderate to vigorous levels of physical activity on a regular basis without excess fatigue

Components of Fitness

Cardiorespiratory Endurance
Muscular Endurance
Muscular Strength (1-rep max)
Flexibility
Body Composition

Aerobic (Cardiorespiratory Fitness)

Exercise that increases the heart rate

Aerobic capacity

(V0₂ Max)
Max. volume of oxygen consumed by the muscles during exercise

Graded Exercise Test

Measures aerobic capacity by increasing the pace on a treadmill or bike

Target Heart Rate Zones

Max heart rate = 220 - age
Target rate during exercise:

50-70% of MAX

Rating of Perceived Exertion (RPE) Scale

Ranges from 6-20
(12-16) = Target Heart Rate for most people

FITT Principle

Frequency
Intensity
Time
Type
Applied to Cardiorespiratory, Strength, and Flexibility

Principles of Strength Development

Overload = Challenging muscles
Specificity = Isolate certain muscles
Variation = Differ
Reversibility = 4 days and start losing muscle strength

Types of Muscle Activity

Isometric = not moving at the joint (wall sits; muscles still contracting)
Concentric = muscle shorting
Eccentric = lengthening of muscle

Methods of Providing Resistance

Body - weight resistance (calisthenics)
Fixed Resistance - Constant amount of resist; free weights
Variable Resistance - More controlled motion
Accommodating Resistance - Devices (rehab facilities)

Maintain a constant speed through full range of motion

Hypertrophy

Gaining muscle mass

Atrophy

Losing muscle mass

Static Stretching

BEST CHOICE
Slow or gradual (quads)

Dynamic Stretching

Moving while stretching
Gradual but controlled

Ballistic Stretching

Bouncing

Flexibility Facts

Tension in a muscle declines with stretching
Muscle tension is reduced with subsequent stretches
Hold stretch for 15-30 seconds and multiple sets

Yoga

(Holding)
Balance
Coordination
Flexibility
Mental focus

Tai Chi

(Moving)
Increases range of motion
Reduces muscle tension

Pilates

(Balls used)
Flexibility
Coordination
Strength
Tone

Primary cause for missed work?

Low back pain

Overuse Injuries

Continuous stress on tendons, bones, and ligaments

Traumatic Injuries

Sudden and violent (Concussion or broken bone)

Ways to prevent injuries

Appropriate Footwear

Fit
Function

Heat Stress

PREVENTION: Drink plenty of fluids
Heat Cramps

Heat related muscle cramps

Heat Exhaustion

Excessive water loss = nausea, headache, fatigue, dizziness, faintness, chills

Heat Stroke

"Sunstroke" heat production exceeds body's ability to cool (105-110 degrees)

About this deck

By: Ryan Crowther
Created: 2010-10-17
Size: 27 flashcards
Views: 21

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