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?
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
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
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
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 ¬ 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?
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
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
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