Term
| 8 health benefits associated with regular participation in physical activity? |
|
Definition
Lower Risk of:
Atherosclerotic cardiovascular heart disease
Stroke
Colon/breat cancer
Coronary Heart Disease
Metabolic Syndrome
Type 2 Diabetes
High blood pressure
|
|
|
Term
| How can interval training improve aerobic performance? |
|
Definition
| Used to maximize aerobic power. When done at higher intensity, to increase aerobic endurance and anaerobic power. |
|
|
Term
| List three physiological adaptations that occur to improve exercise performance? |
|
Definition
Increased maximal blood flow
Increased O2 delivery and CO2 removal
Increased maximal oxygen uptake and aerobic power |
|
|
Term
| How or why does improvement occur when increased maximal blood flow takes place? |
|
Definition
| Aerobic exercize forces the left ventricle to pump more blood, causing it to enlarge. This increase in stroke volume (blood pumped out of heart) helps reduce maximal heart rate. |
|
|
Term
| How or why does improvement occur when using increased O2 delivery and CO2 removal as an adaptation to improve exercise performance? |
|
Definition
Maximal breating rates are 45-55 breaths/minute for athletes allowing more O2 to enter the lungs and more CO2 to be removed. The cardiorespiratory system saturates the blood with O2 in less than 1 second.
|
|
|
Term
| How does maximal oxygen uptake and aerobic power improve exercise performance as a physiological adaptation? |
|
Definition
*Regular aerobic exercise causes an increase in the number of capillaries per muscle fiber.
*highly trained endurance athletes could have up to 30% more capillaries.
*Regular, continuous aerobic training can increase carbs/fats storage in the skeletal muscle, which increases total capacity of the system.
*aeroboic power increases through mitochodrial volume and activity, which mean increase in key enzymes associated with aerobic metabolism. superior maximal O2 uptake in athletes
|
|
|
Term
| Define energy and its food source |
|
Definition
Energy- the ability to do work.
The source of energy for all bodily functions comes from the sun. energy needs to be transformed from light energy into a form of chemical energy that you body can use. |
|
|
Term
|
Definition
| Adenosine Triphosphate- energy must be transformed into this compound before it can be used. one molecule of ATP contains a high amount of energy because of its structure. ADP + P = ATP |
|
|
Term
| Is ATP-CP system/Phosphagen system aerobic or anaerobic? |
|
Definition
|
|
Term
| What is the ATP-CP system (Phosphagen system)? |
|
Definition
| Adenosine Triphosphate- Creatine Phosphate (Phosphocreatine) system. primary system for energy for high-intensity exercises |
|
|
Term
| Simplest of the three systems for energy production? |
|
Definition
| Phosphagen (ATP-CP) system |
|
|
Term
| Fuel source for ATP-CP (phosphagen) system? |
|
Definition
| Entirely chemical source of fuel (Creatine Phosphate/Phosphocreatine) |
|
|
Term
|
Definition
most important system where energy is required immediately. Jumping, Sprinting, throwing, kicking, and lifting heavy weights are exercises that require this system.
Olympic power lifter-50 yds dash
it is the primary source of energy for activities that can't be sustained for more than 15-20 seconds.
|
|
|
Term
|
Definition
15-20 seconds
1-5 sec activites that require even more energy also rely on this system.
Longer than 30sec of activity relies on phosphagen metabolism |
|
|
Term
| 3 examples of activities that use the ATP-CP (phosphagen) system? |
|
Definition
Olympic weight lifting
50-yard dash
Sprinting, kicking, throwing, jumping. |
|
|
Term
| Is the Lactic Acid system aerobic or anaerobic? |
|
Definition
|
|
Term
| Which system produces more ATP: Lactic Acid or ATP-CP (phaphagen) system? |
|
Definition
| Lactic acid system produces more energy than the Phosphagen system. |
|
|
Term
| Main purpose for the lactic acid system? |
|
Definition
| The primary source of energy for sustained high-intensity exercise lasting no longer than a few minutes. |
|
|
Term
| Fuel source for Lactic acid system? |
|
Definition
| Glucose- the usable form of carbohydrate in the body |
|
|
Term
| Lactic Acid system intensity? |
|
Definition
| Provides the primary supply of energy for sustained high physical activity that results in fatigue in 45-90 secons. |
|
|
Term
| 3 examples of activities that use the Lactic Acid system? |
|
Definition
*Prolonged sprints (400-800 meters running, 100-200 meters swimming or 1000-2000 meters cycling)
*High-intensity rallies in soccer, field/ice hockey, laccrosse, bball,volleyball, etc.
* Gymnastics floor routine
---Sustained , high-inteisity effort lasting 1-2 minutes--- |
|
|
Term
Aerobic system
Oxidative metabolism
definition |
|
Definition
| Uses carbohydrates, fats, and protein as source of fuel and produces only CO2 and H20 as by-products |
|
|
Term
| Fuel source for oxidative metabolism (aerobic system)? |
|
Definition
| Uses carbs, fats, and protein to create unlimited capacity for ATP. Requires a constant amount of O2 |
|
|
Term
| Aerobic system (Oxidative metabolism) intensity? |
|
Definition
| Low to moderate-intensity exercises and it supplies most of the energy for slightly higher intensity acitivity (walking, shopping, office work, etc). |
|
|
Term
| Three examples of activities that use aerobic system? |
|
Definition
*Sleeping, sitting, watching TV, studying, surfing the web.
*jogging, cross-country skiing, aerobics, distance running, distance cycling, triathlon. |
|
|
Term
|
Definition
| As long as the intensity of the workout is low-moderate, there is an endless supply of energy in form of ATP. |
|
|
Term
| Low Intensity workout- % of HRmax? |
|
Definition
|
|
Term
| Moderate intensity- %HRmax |
|
Definition
|
|
Term
| high intensity- % of HRmax |
|
Definition
|
|
Term
| very high intensity- % HRmax |
|
Definition
|
|
Term
Fuel source for:
phosphagen system
lactic acid system
aerobic system
|
|
Definition
Phosphagen- Chemical (creatine phosphate)
Lactic Acid- Carbohydrates only
Aerobic- Carbs, fats, proteins |
|
|
Term
fatigue when using the phosphagen system is due to depletion of what?
|
|
Definition
|
|
Term
| fatigue when using the lactic acid system is due to what? |
|
Definition
|
|
Term
| fatigue when using the aerobic system is due to depletion of what? |
|
Definition
|
|
Term
|
Definition
| literally, with oxygen, or in the presence of oxygen |
|
|
Term
|
Definition
| requiring no oxygen; usually short-spurt, high-energy activities |
|
|
Term
|
Definition
| After the first 3-4 minutes of exercise, oxygen uptake has reached an adequate level to meet the oxygen demand of the tissues; heart rate, cardiac output, and pulmonary ventilation have attained failry constant levels. |
|
|
Term
| Excess Post-Pxygen Consumption (EPOC) |
|
Definition
| known as oxygen debt, refers to the oxygen uptake remainding elevated above resting levels for several minutes during exercise recovery |
|
|
Term
|
Definition
| A period in which the level of Oxygen consumption is below what is necessary to supply appropriate ATP production required of any exercise |
|
|
Term
|
Definition
| The point at which the body can no longer meet its demand for Oxygen and anaerobic metabolism is accelerated |
|
|
Term
|
Definition
| The ability of the body to remove Oxygen from the air and transfer it through the lungs and blood to the working muscles; related to cardiorespiratory endurance |
|
|
Term
|
Definition
| The by-product of anaerobic metabolism of glucose or glycogen in muscle |
|
|
Term
| Aerobic vs. Anaerobic difference in the breakdown of glucose? |
|
Definition
*Aerobic- complete breakdown of glucose
*Anaerobic- partial breakdown of glucose |
|
|
Term
| Aerobic vs. Anaerobic difference in source of fuel |
|
Definition
*Aerobic- can use carbs, proteins, and fats as source of fuel
*Anaerobic- can only use carbs |
|
|
Term
| Aerobic vs. Anaerobic difference in duration of activities |
|
Definition
*Aerobic- Long-duration
*Anaerobic- short-duration |
|
|
Term
| Aerobic vs. Anaerobic difference with EPOC |
|
Definition
*Aerobic- smaller EPOC
*Anaerobic- Larger EPOC |
|
|
Term
| Aerobic vs. Anaerobic difference in instensity |
|
Definition
*Aerobic- submaxinal work (moderate intensity)
*Anaerobic- maximal output (high intensity) |
|
|
Term
| Aerobic vs. Anaerobic difference in by-products |
|
Definition
*Aerobic- CO2 and H2O are end products
*Anaerobic- Lactic acid is the by-product
|
|
|
Term
| Aerobic vs. Anaerobic difference in usage of Oxygen for chemical breakdown |
|
Definition
*Aerobic- uses O2 for chemical breakdown
*Anaerobic- doesn't need O2 for chemical breakdown |
|
|
Term
|
Definition
| The volume of blood ejected by each ventricle of the heart during a single systole |
|
|
Term
|
Definition
| The volume of blood pumped by each ventricle in 1 minute |
|
|
Term
|
Definition
| The "pumping action" of the msucles in the extremities and respiratory system along with venoconstriction to move oxygen-poor blood back to the heart. |
|
|
Term
|
Definition
| A condition caused by ceasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain. |
|
|
Term
|
Definition
| The greatest volume of air that can be forcibly exhaled after the deepestest inspiration. |
|
|
Term
|
Definition
| A dangerous condition that can occur if an individual holds his or her breath, causing the glottis to close and stomach muscles to contract, forming an unequal pressure in the chest cavity, reduced blood flow to the heart, and insufficient oxygen supply to the brain. Dizziness, temporary loss of consciousness may occur |
|
|
Term
|
Definition
| The pressure of blood in the arteries |
|
|
Term
| What is the average resting blood pressure of a healthy person? |
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
| What two muscles are considered the hip flexor and the Lateral Spinal Flexor? |
|
Definition
Lateral Spinal Flexor- Quadratus Lumborum
Hip Flexor- Iliopsoas |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
| The point at which two or more bones meet or articulate and where movement occurs |
|
|
Term
|
Definition
| bands or sheet-like fibrous tissues that connect bone to bone and reinforce joints from dislocation; they are nonelastic and have limited range of motion |
|
|
Term
|
Definition
| Band of dense fibrous tissue forming the termination of a muscle and attaching muscle to bone with a minimum of elasticity |
|
|
Term
|
Definition
| White, semi-opaque fibrous connective tissue; cushions and prevents wear on articular surfaces |
|
|
Term
| Anterior/Posterior anatomical term |
|
Definition
| Front/back side of organ or body part |
|
|
Term
|
Definition
| toward/away from the middle |
|
|
Term
|
Definition
|
|
Term
| A trainign variable that should be considered when designing an exercise program is |
|
Definition
|
|
Term
| which activity utilizes the aerobic energy system? |
|
Definition
|
|
Term
| The Karvonen formula incorporates the ______ in determining the training heart rate range (THRR) |
|
Definition
|
|
Term
| a warm-up is the _____ period for a specific workout |
|
Definition
|
|
Term
| to promote an maintain healht, an individual should perfor ____ minutes of moderate intensity physical activity ____ days per week |
|
Definition
|
|
Term
| one way to determine an individual's estimated heart rate is by |
|
Definition
| subtracting his/her age from 220 |
|
|
Term
| two atherosclerotic cardiovascular disease risk factors improved by regular participation in physical activity are ________ and: |
|
Definition
| blood pressure; total serum cholesterol |
|
|
Term
| the system that allows the blood to flow through the heart, lungs, and body is called the _________system |
|
Definition
|
|
Term
| a basic function of the bone that makes up the skeletal system is |
|
Definition
| provide a site for the production of red blood cells |
|
|
Term
| The ______ method is known as variable intenstity or spontaneous training |
|
Definition
|
|
Term
| the primary muscles performing work are called ________, and may be identified by a specific: |
|
Definition
|
|
Term
| movements of the hip include ____ and ____ joint actions |
|
Definition
|
|
Term
| the definition of ____ is when oxygen uptake has reached an adequate level to meet the oxygen demand of the body |
|
Definition
|
|
Term
| a skill-related component of physical fitness: |
|
Definition
|
|
Term
| in order to safely perform full range of motion during a cardio hi/low impact class, the beats per minute (BPM) should range between ___ and: |
|
Definition
|
|
Term
| in a push-up, the ____ muscles extend the elbow and the ____ adducts the humerus to lift the body up against gravity |
|
Definition
| triceps; pectoralis major |
|
|
Term
| which type of muscle contraction (also referred to as muscle action) does not require the muscle to change length when exerted against a fixed resistance? |
|
Definition
|
|
Term
| a multi-joint exercise that utilizes the gluteus maximus and hamstrings is |
|
Definition
|
|
Term
| which type of connective tissue connects bone to bone? |
|
Definition
|
|
Term
| the function of _____ is to senmse the degree of tension and the length of the muscle |
|
Definition
|
|
Term
| to enhance flexibility during the end-of-class-cool-down segment, the AFAA recommends performing ___ stretches for ____ seconds |
|
Definition
|
|
Term
| besides heart rate monitoring, another method of measuring exercise intensity is |
|
Definition
|
|
Term
| in order to teach a quality group exercise class, an instructor should be able to |
|
Definition
| apply the 5 AFAA questions |
|
|
Term
| a variable that acts as a determinant of exercise behavior is |
|
Definition
|
|
Term
| to maintain proper alignment, particular attention should be given to ____ in the standing position |
|
Definition
| holding neutral pelvic alignment |
|
|
Term
| Lordosis is associated with an anterior tilt of the pelvis and may be a result of |
|
Definition
|
|
Term
| kyphosis, or excessive curvatrure of the thoracic spine, may be a result of |
|
Definition
|
|
Term
| A movement that performs shoulder horizontal abduction is |
|
Definition
|
|
Term
| Advanced stages of heat exhaustion may lead to |
|
Definition
|
|
Term
| in order to avoid dehydration during exercise and prevent heat exhaustion, an individual should |
|
Definition
|
|
Term
| a motivational technique called ____ is used to sustain a type B participant for lifelong exercise adherence |
|
Definition
|
|
Term
| one purpose of the final cool-down phse of an aerobic exercise session is to: |
|
Definition
|
|
Term
| which condition is referred to as an overuse injury? |
|
Definition
|
|
Term
| the 1996 US Surgeon General's report on Physical Activity and Health was a call to |
|
Definition
| encourage more Americans to become active |
|
|
Term
| The AFAA recommends checking the pulse at the ____artery |
|
Definition
|
|
Term
| one way to increase exercise intensity is to |
|
Definition
|
|
Term
| AFAA recommends that a recovery heart rate be taken ____of aerobic work |
|
Definition
| 3-5 minutes upon conclusion |
|
|
Term
| a food such as ____ represents a complete source of protein |
|
Definition
|
|
Term
| if an individual's training workload for muscular strength and/or endurance is discontinued, a reduction in muscle fitness may occur after ___ months |
|
Definition
|
|
Term
| According to AFAA FITT-at-glance, participatns should aim for a cardiorespiratory exercise intensity that bruns a minimum of ____ kilo calories per week |
|
Definition
|
|
Term
| improvement in cardiorespiratory fitness can be attained with a minimum intensity of ___% of heart rate reserve (HRR). |
|
Definition
|
|
Term
| flexibility can be achieved by stretching to the end range of motion for: |
|
Definition
|
|
Term
| when performing a squat, during the concentric contraction, ____ occurs |
|
Definition
|
|
Term
| training in water encourages freedom of movement without the fear of falling due to |
|
Definition
|
|
Term
| because speed is used to increase resistance, water is also an effective modality for _____ training |
|
Definition
|
|
Term
| in Mat Science, the principle of ____refers to the exercise selection |
|
Definition
|
|
Term
| when introducing varying road situations in an indoor cycling class, be sure that there are ____ transitions between movememnts and changing terrain |
|
Definition
|
|
Term
| For individuals to receive an efficient and challenging form fo conditioning that works well for developing muscular strength and endurance, cardiovascular endurance, stability, balance and coordination, they should participate in ____ trainings |
|
Definition
|
|
Term
| the explosive aspect of strength defines muscle |
|
Definition
|
|
Term
| what form of exercise is designed to achieve maximum muscular involvement |
|
Definition
|
|
Term
| a push-up works the pectoral muscles, anterior deltoids, and the |
|
Definition
|
|
Term
| early recognition of a medical emergency can be summarized into the "SAPI" approach. The "S" |
|
Definition
|
|
Term
| response to an acute injury includes |
|
Definition
|
|
Term
| the AFAA 5 questions help instructors |
|
Definition
| evaluate the risk of exercise |
|
|
Term
| the prupose of torse stabilization training is to |
|
Definition
| enhance ability to maintain proper spinal alignment |
|
|
Term
| example of basic exercise position |
|
Definition
|
|
Term
| when considering correct alignment while moving, instructors should make sure participants |
|
Definition
| control the range of motion with movements |
|
|
Term
| an appropriate alignment cue for hands and knees positions |
|
Definition
| "Hands directly under the shoulders" |
|
|
Term
| the AFAA recommends that ____ be incorporated within the warm-up postion of the class |
|
Definition
|
|
Term
| a danger sign of exercise is |
|
Definition
|
|
Term
| correct standing alignment includes the pelvis in a/an |
|
Definition
|
|
Term
| timed bouts of increased intensity work followed by lower intesnity recovery is known as _______training |
|
Definition
|
|
Term
| a method for improving muscular strength and endurance would be ____ trianing |
|
Definition
|
|
Term
| instructors should make sure that particpants keep hands relaxed when gripping weights in order to |
|
Definition
| avoid performing the valsalva maneuver |
|
|
Term
| when working with participants diagnosed with asthma, instructors should allow for ____ and: |
|
Definition
| an extended warm-up; cool-down |
|
|
Term
| to assist in the management of arthritis, participants should be encouraged to____ daily |
|
Definition
|
|
Term
| a probably cause of common injuries assosicated witha group exercise classes may be: |
|
Definition
|
|
Term
| music is commonly written in standard ____ |
|
Definition
|
|
Term
| if a participant complains about pain that has been persistent over the past few weeks, an instructor should |
|
Definition
| recommend a physician's evaluation |
|
|
Term
| in traditional dance choreography, movements should include ____ as one of its basic elements |
|
Definition
|
|
Term
| based on research _____ components have resulted in improved performance in daily activities for older adults |
|
Definition
|
|
Term
| To ensure proper hydration during an exercise session, participatns should monitor hydration levels and cosume _____ ounces of fluid shortly before exercise |
|
Definition
|
|
Term
| when working with deltoids, which joint action is performed at the shoulder? |
|
Definition
|
|
Term
| when flexing from the hips in a standing position, the back should |
|
Definition
| maintain neutral alignment |
|
|
Term
| What are the AFAA 5 question? |
|
Definition
* what is the purpose of the exercise
* are you doing that effectively?
*does the exercise create any safety concerns?
*can you maintain proper alignment and form for the duration of the exercise?
*for whom is the exercise appropriate or inappropriate?
|
|
|
Term
| What are the considerations for AFAA question "What is the purpose of the exercise"? |
|
Definition
| muscular strength or endurance, cardiorespiratory conditioning, flexibility, warm-up or activity preparation, skill development and stress reduction |
|
|
Term
| what are the considerations for AFAA question "are you doing that effectively"? |
|
Definition
| proper range of motion, speed, or body position against gravity |
|
|
Term
| what are the considerations for AFAA question "does the exercise create any safety concerns"? |
|
Definition
| potential stress areas, environmental concerns, or movement control |
|
|
Term
| what are the considerations for AFAA question "can you maintain proper alignment and form for the duration of the exercise"? |
|
Definition
| form, alignment, or stabilization |
|
|
Term
| what are the considerations for AFAA question "for whom is the exercise appropriate/inappropriate"? |
|
Definition
| risk-to-benefit ratio; whether the exercise is a beginner, intermediate, or advanced level of fitness; and any limitations reported by the participant |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
| movement of head and/or trunk , bending to either side |
|
|
Term
|
Definition
| any side-to-side movement away from the midline of the body |
|
|
Term
|
Definition
| Divides body into upper and lower sections |
|
|
Term
|
Definition
| Divides body into left and right sections |
|
|
Term
|
Definition
| Divides body into front and back sections |
|
|
Term
|
Definition
| Bending of a joint between two bones that decreases the angle between the two bones |
|
|
Term
|
Definition
| A motion of increasing the angle between two bones' straightening of a muscle previously bent in flexion |
|
|
Term
|
Definition
| Movement away from the midline of the body |
|
|
Term
|
Definition
| Movement toward the midline of the body |
|
|
Term
|
Definition
|
|
Term
|
Definition
| Movement in which the extremity performs a 360 degree circle |
|
|
Term
|
Definition
| A muscle that is a prime mover, directly responsible for a particular action |
|
|
Term
|
Definition
| A muscle that acts opposite to the action produced by the primer mover (agonist) |
|
|
Term
|
Definition
| Agonist -> Muscles performing the work |
|
|
Term
|
Definition
| Muscles that help perform the same task |
|
|
Term
|
Definition
| Muscles that help prevent undersired or unnecessary motion |
|
|
Term
|
Definition
Contraction, no joint movement occurs. equal length.
plank is an example |
|
|
Term
|
Definition
Muscle fibers are shortening and positive work is done against gravity or external resistance.
bicep curl |
|
|
Term
|
Definition
| Negative work, occurs when the muscle fibers lengthen and the bone levers mover into the direction of gravity. |
|
|
Term
|
Definition
| Tension remains constant as the muscle shortens or lengthen. equal tension |
|
|
Term
|
Definition
| The muscle shortens at a constant rate, and can't be done without the use of specialized equipment. equal motion. |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
| Anatomical Planes of Motion |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
