Shared Flashcard Set

Details

Individual Fitness Final
Fitness
52
Games
Undergraduate 4
05/15/2011

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Cards

Term
Muscular Strength
Definition

The ability to generate force against resistance

Health related AND skill related

Term
Relationship between Muscular strength and Endurance
Definition

Power-in Sport

Strength and endurance usually compliment each other, as strength increases so does muscular endurance 

Term
Skeletal Muscle Contraction-3 types
Definition

Isometric-muscle contracts but does not shorten (push against wall)

Concentric/Positives-muscle contracts and shortens (curls)

Eccentric/Negatives-Lengthening (releasing curl)

Term
Fast twitch and slow twitch fibers
Definition

Both exist in any muscle

Determined by genetics

Change with training? Maybe hone them more?

Term

What determines size of Muscle

-increase-hypertrophy (huge muscles) /atrophy (muscle shrinkage)

Definition

Strength, number of fibers, genetics

Doesn't increase in number of fibers, just in size

Term
Nerumuscular efficiency
Definition

Hypertrophy-Neural adapt-function of motor unit

each fiber innervated by motor unit

Term
Muscle/Fat ratios by age and gender, peak health
Definition

20-25 years old peak

1% decline per year

women have higher body fat

Term
Reversibility
Definition

Lose it fairly quickly-one month to gain, one week to lose

Physiological changes-increase in size and number of myofilaments

Cause of hyper trophy-increase in size and number of myofilaments

Term
Overload
Definition
Gradually, helps to improve strength
Term
Progressive Resistance
Definition

Dumb bells

Isotonic-full range of motion

Free weights vs. Machine-work the same, sometimes more benefits to free weights

Use Eccentric and concentric excercises-2:1 eccentric is best

Term

Starting weight-pick one

Strength vs. endurance

Definition

Bench press, three sets, 6-8 reps

squats

endurance 10-15 reps-lower weight more reps

Term
Overtraining
Definition
Stress fractures, hurt shoulders, resting HR goes up
Term
Isometric excercise
Definition

muscle contracts-length changes

problems

breathing

Term
Isokinetic Exercise
Definition

muscle contracts-length changes-constant speed

Nautilus-type of machine

Term
Circuit Training
Definition
Series of stations with cardio between
Term
Functional strength-not single plane
Definition
Stability ball, rocker board-engages groups of muscle instead of singular, helps train balance
Term
plyometrics
Definition

Rapid Concentric/eccentric movements

box jumps, line jumps, 

trains fast twitch muscles-not as important for general health

Term
Calisthenics and core
Definition

Crunches, push ups-body movements , core work

 

good while abroad

Term
Body Fat-Concern
Definition

Many are concerned with it, why?

Apppearance, health, obesity big issue

multi bilion dollar industry, pre-packaged meals

Term
Modern Lifestyle and body fat
Definition
Labor saving activities, machines do our work, jobs are less physical, more conciously exercising
Term
BMI
Definition

Body mass index

18.5-25 healthy

25-30 Overweight

30+=obese

64% US adults over 25 bmi

Term
How to change body mass index
Definition
Change your lifestyle!...Hard to do
Term
Fat storage
Definition

Some fat needed-essential-cusion organs, regulating temp, storing energy

 

non-essential-intake exceeds energy demands

 

Adipose cell (fat cells)-stores triglycerides (liquid fat) After a certain age you don't get more they just get bigger

 

1/2 fat located subcutaneous (Under skin)

men (abdominal) vs. women (hips and thighs)

Term
Cellulite
Definition

Non medical term

lose fat lose cellulite

Term
What determines amount of fat you have
Definition

1-number of adipose cells

2-size of adipose cells

kids obsese=increase number

adult obese=increase size

Term

Body Composition-

Lean-

Definition

Body composition-fat and non-fat bone, tissue

 

Lean-all that is not fat-scale (weight) vs. body comp

Term
Body composition men vs women
Definition

Women-20-25%

Men-15-20%

Danger men below 5 and women below 12

Term
How to measure body comp
Definition

Hydrostatic-water displacement

Electrical Impedance-shoot electricity through you

Skin folds-pinch subcutanous skin with caliper

Term

Caloric Balance

Carbs

Protein

Fat

 

Definition

Carbs-4cal per gram

Protein-4cal per gram

Fat-9cal per gram

2.5% decrease of input after age 25

Term
Basal Metabolic Rate-caloric expenditures
Definition

BMR-# of calories you burn if you sit still all day

Decreases with age

Term
Set Point Theory
Definition
Tries to explain why people gravitate to a certain weight-body has an internal drive towards a set point- you can change it but your body always works back
Term
How to lose body fat-3 ways
Definition

1 Lower caloric intake

Diet

Caloric restriction

men-1200 to 1500

women-1000-12000

 

2-increase activity

FrequencyIntesityTypeTime-Emphasis on aerobic

staying in range helps-60-70% (heart rate range)

 

3-combination of 1 and 2

Combination-most effective way

Term
Spot reducing-
Definition

is OK for toning but you lose fat all over

weight loss-1-2 lbs per week

3500 Calories-1lb

Term
Eating Disorders
Definition

Bulemia Nervosa-binge purge

Anorexia Nervosa-distorted body image

Triad Syndrome-one of the above + osteoporosis

Term
Flexibility
Definition

The range of motion possible of a joint or series of joints.

it's joint specific

health related not skill

Term
Increased Flexibility
Definition
Lessens chance of injury, lack of flex can cause lower back pain, awkwardness, 
Term
Increased Flexibility
Definition

Lessens chance of injury, better performance

Stretch before and after-BOTH

Term
Anatomical Structures
Definition

Bone, fat, skin, scar tissue, tendons

Mainly

Slack ligament-if you can bend your arms or hands in crazy ways-genetic only?

Term
Range of Motion-Active and Passive
Definition

Active-muscle contraction

passive-begins at end of active

Term
Agonist and Antagonist Muscles
Definition
Examples-bi/tri, quad/ham, shin and calf, back and abs
Term
Dynamic and Static
Definition

Dynamic-grapevines and high knees,

Static-sit and reach

Proprioceptive Neuromuscular-push and hold, relax, push and hold further

Term
3 types of stretching
Definition

Ballistic-grapevine

Static-sit and reach

Propriocpetive neuromuscular Facilitation (PNF)-push and hold, relax, push and hold

Term
3 types of stretching
Definition

Ballistic-More athletic

Static-Most widely used

Propriocpetive neuromuscular Facilitation (PNF)-most likely capable of the greatest increase in range of motion

Term
Alternative stretching
Definition

Pilates-Mr.Pilates

Yoga-6000 years of practice, posture and breathing emphasis

Term
Isotonic Exercise
Definition

For max progress need both

problems-need a spotter

Term
Overweight
Definition
Excess body fat relative to bone structure and height
Term
Strength and flexibility relationship
Definition
Work together as long as you are doing the strength portion correctly
Term
Injury prevention
Definition

Need program baed on overload, progression, consistency, individual need, safety-the rest of your life and no pain no gain (bad mindset, never train when you are hurt)

Mistake-start at too advanced a level

 

Term
Type of injury
Definition

Fracture-bone crack,

contusion-muscle bruise,

Sprain-Ligaments connecting bones,

Strain-slight tearing in muscle fibers,

Muscle soreness-overworked, microtears, Tendonitis-inflammation of tendon from repetitive activity

Bursitis-Protective shield between ligament and bone, bursa sack, is inflamed and joint is frozen

 

Sprain vs strain-ligament bone to bone/tendon muscle to bone

 

Term
Lower back-why weak abs
Definition

CORE idea

spinal muscles tight, hamstrings tight

Term
RICE principle
Definition
Rest, ice, compression, elevation
Term
Hot and Cold environments
Definition

Heat-cramps, exhaustion, heat stroke (lose ability to sweat), dry skin (hospitilized immediately!)

 

Acclimitization-fluids, clothing, common sense

 

Hypothermia-Temperature and wind, hat, layers, feet, hands, Start towards the wind

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