| A | B |
|---|
| Physical activity | any body movement produced by muscles that result in energy expenditure |
| Exercise | • 1. Structured • 2. Planned • 3. Repetitive • 4. Has goal • done to improve or maintain one or more components of physical fitness |
| skill related components of physical fitness | • agility • balance • coordination • speed • power • reaction time |
| health related components of physical fitness | • cardiorespiratory fitness • muscular strength • muscular endurance • flexibility • body composition |
| FITT principle | • a. frequency-how often per week • b. intensity-how much effort • c. time-how much duration of effort • d. type-what activity are you doing |
| warm up description and example | • a preparation to go from rest to exercise • 1. 5-10 minutes of low rate of effort • 2. Increase HR, blood flow, deep muscle temps, respiration rates, perspiration, viscosity of joint fluid • 3. 2-3 minutes of specific type |
| cool-down example and description | • a decrease in effort post main activity • 1. 5-10 minutes of lower effort • 2. Not allowing blood to pool in lower extremities |
| Overload principle | • exercising at an intensity above normal will induce highly specific adaptations enabling the body to function more efficiently |
| The Progressive Overload Principle | • to encourage improvements the system needs to have increased demands placed on it |
| The Specificity Principle | • specific exercise elicits specific adaptations creating specific training effects |
| The Reversibility Principle | • a reduction in effort causes a decrease in metabolic and exercise capacities |
| Cardio Respiratory Fitness (Both Short Term and Long Term Benefits); | • short term benefits o 1. More O2 available to muscles o 2. Hart pumps more blood/beat o 3. Body recovers faster from exercise o 4. Decrease resting heart rate o 5. Decrease Hr at any moment o 6. Decrease resting BP • long term o 1. Decrease risk of heart disease o 2. Prevention of hypertension o 3. Improved blood lipids, GLU mgt o 4. Overall health improved o 5. Easier everyday functionally o sum=better quality of life? |
| Muscular Strength and Endurance; benefits | • 1. Enhance sport performance • 2. Improved functional fitness • 3. Maintenance of skeletal integrity |
| flexibility benefits for PA | • 1. Improved physical performance and decreased risk of injury; • 2. Reduced muscle soreness and improved posture; • 3. Reduced risk of low back pain; • 4. Increased blood and nutrients to tissues; • 5. Improved muscle coordination; • 6. Enhanced enjoyment of physical activities. |
| body composition benefits of PA | • the ratio of adipose tissue to fat-free mass (muscle, bone and water) • the increase the ratio of fat-free mass to fat, the decrease of weight related health problems |
| benefits of PA for ppl with disabilites | exercise for ppl with disabilities • 1. Is recommended o a. to counteract bed rest and inactivity • b. maintains optimal functioning of body parts and organs |
| benefits of PA for older adults | exercise for older adults • 1. Is recommended o a. enhancing functional capacity o b. decreasing the effects of aging o c. emphasis on resistance training o d. be monitored with starting |
| • maximum heart rate reserve or Karvonen method (HHR) | 1. Subtract age from 220 2. difference is theoretical max HR 3. Theoretical max HR-resting HR 4. This is heart rate reserve 5. Heart rate reserve x wanted level of intensity (e.g. 65X) 6. Add this sum to your resting heart rate and you have calculated the training level you need to achieve health benefits |
| Describe Training Guidelines for Resistance Training for Children | • 1. Needs to be supervised • 2. Focus on correct form and breathing • 3. Insure full rom • 4. Not focused on excessive amount of weight (i.e disrupts control) • 5. Amount of resistance determined by amount lifted at fatigue at the 10th rep • 6. A typical workout o a. 15 reps per set o b. 1-3 sets o c. 2-3 nonconsecutive days o d. increase made by 2x2 rule • 7. Reference Faigenbaum: a strength training for children and adolescents |
| heat cramp symptoms and treatment | s: muscle cramps, t:Rest in cool spot, drink fluids, avoid salty foods |
| Heat exhaustion symptoms and treatments | s:Sweating, dizziness, nausea, fatigue, high temps, pale skin; T:Rest in cool spot, cool body, cool fluids, call EMT |
| heatstroke symptoms and treatment | s: Dry or sweaty hot, flushed skin, headache, vomiting, altered state and seizures; T:Cool body, sip cool fluids, call EMT |
| Frostbite symptoms and treatments | s:White or grayish yellow skin area, skin that feels unusually firm or waxy, numbness; T:Warm place, area with arm water or body heat-no extreme heat. Do not rub |
| hypothermia symptoms and treatments | s: Shivering, exhaustion, confusion, fumbling hands, slurred speech, memory loss, drowsiness; T:Take temp, warm room, remove wt clothing, warm body core, warm fluids-not alcohol, keep dry and warm, call EMT |
