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Muscular Strength

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Amount of force a muscle can produce with a single maximum effort -assessed by measuring the maximum amount of weight a person can lift one time. -Repetition Maximum(RM)

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Muscular Endurance

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Ability to hold or repeat a muscular contraction for a long time. -assessed by counting the maximum number of repetitions a person can perform to fatigue. -test by taking curl-up test, squat test, or push-up test

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Muscles make up what percent of body mass?

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40%

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Well developed muscles assist with?

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-daily activities -protection from injury -enhancement of overall well being

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Muscle Fibers

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-individual muscle cells -connected in bundles -surrounded by layers of connective tissue -made up of myofibrils

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Myofibrils

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-small protein structures that make up myofibrils -made up of sacromers -these sacromers are actin and myosin molecules

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Hypertrophy

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-development of large muscle fibers -proper strength training which increases the size and number of myofibrils

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Atrophy

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-inactivity reverses process of hypertrophy(increased myofi7hn brils)

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Strength Training

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-can boost resting metabolic rate by up to 15% -helps maintain motor nerve connections and the quickness of muscles -helps prevent and manage both CVD and diabetes

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Sarcopenia

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In the general population, people begin to lose muscle mass after age 30

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Osteoporosis

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-bone loss -common in people over age 55 -strength training can lessen bone loss even if it is taken up later in life

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Hyperplasia

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-increase only in number of muscle fibers -no significant role in muscle size

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Motor Unit

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-made up of a nerve connected to a number of muscle fibers -small motor units contain slow-twitch fibers -large motor units contain fast-twitch fibers -happens when strength is required -number and type are dependent upon amount of strength required

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Muscle Learning

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ability to improve the body's ability to recruit motor units

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Repetition Maximum (RM)

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-muscular strength is assessed by measuring the maximum amount of weight a person can lift one time. (1RM) -need to train for several weeks before testing -can retest after 6-12 weeks

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Static Exercise or Isometric exercise

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-muscle contraction without a change in the length of the muscle or joint angle -usually held for 6 seconds; 5-10 repetitions -muscle contracts but there is no movement -requires no equipment -ex. tightening ab muscles while sitting at desk -strengthen muscles after injury or surgery

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Dynamic Exercise or Isotonic Exercise

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-muscle contraction with a change in the length of the muscle -most popular type of exercise for increasing muscle strenght -performed with weight machines, free weights, or a person's own body weight 2 kinds of contractions: 1. concentric muscle contraction 2. eccentric muscle contraction

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Concentric muscle contraction

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-occurs when the muscle applies enough force to overcome resistance and shortens as it contracts -ex. when you pull up in arm curl toward the shoulder

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Eccentric muscle contraction or pliometric

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-occurs when the resistance is greater than the force applied by the muscle and the muscle lengthens as it contracts -ex. when weight is lowered in an arm curl

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Slow-twitch fibers

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muscle fibers that: -are fatigue resistant -don't contract rapidly or strongly -aerobic -reddish in color

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Fast-twitch fibers

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muscle fibers that: -fatigue quickly -contract rapidly and forcefully -anaerobic -whitish in color

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muscle learning

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the improvement in the body's ability to recruit motor units, by strength training

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motor unit

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a motor nerve connected to one or more muscle fibers -nerve initiates movement

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Constant resistance exercise

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a constant load throughout a joint's full range of motion. -common dynamic exercise technique -ex. training with free weights -the amount of weight a person can lift is limited by the weakest point in the range

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variable resistance exercise

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maximum load throughout entire range of motion -machines that place more stress on muscles

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Eccentric (pliometric) loading

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placing a load on a muscle as it lengthens -ex. as you lower the weight to your chest during a bench press in prep. for the active movement -sometimes called negatives

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plyometrics

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muscle is exerting force while it lengthens -jumping from a bench to the ground and then jumping back onto the bench

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Speed Loading

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moving a weight as rapidly as possible -ex. Kettelbells

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Isokinetic

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application of force at a constant speed against an equal force

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R.I.C.E.

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R: rest I: ice C: compression E: elevation

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Health

answer

overall condition of body or mind and the presence or absence of illness or injury -can be determined or influenced by factors beyond your control such as your genes, age, and family history

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Wellness

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optimal health and vitality encompassing the six dimensions of well-being -physical -emotional -intellectual -interpersonal -spiritual -environmental

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Physical wellness

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-body's overall condition -fitness level -ability to care for yourself

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Emotional wellness

answer

-ability to understand and deal with your feelings -monitoring your reactions -identifying obstacles to emotional stability

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Intellectual wellness

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-constantly challenge your mind -active mind detects problems, finds solutions, and directs behavior

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Interpersonal (social) wellness

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-ability to develop and maintain satisfying and supportive relationships -participating to your community, country, and world

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Spiritual Wellness

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-possess a set of guiding beliefs, principles, or values that give meaning and purpose to your life -spiritually well focuses on positive aspects of life

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Environmental wellness

answer

-the livability of your surroundings -from safety of food supply to degree of violence in society

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What are the top 3 causes of death for americans ages 15-24?

answer

1. accidents 2. homicide 3. suicide

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Healthy People Initiative

answer

Aimed to prevent disease and improve Americans' quality of life. Healthy People 2020: -eliminate preventable disease, disability, injury, and premature death -achieve health equity, eliminate disparities, and improve the health of all groups -create social and physical environments that promote good health for all -promote health development and healthy behaviors across every stage of life

question

Key contributors to death among americans

answer

-tobacco -obesity -alcohol

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Gender wellness issues

answer

Men: -higher rate of death from injuries, suicide, and homicide Women: -greater risk for alzheimer's disease and depression

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Race and ethnicity wellness issues

answer

-diabetes is more prevalent among native american or latino heritage. -african americans have higher rates of hypertension

question

Sedentary

answer

Physically inactive -40% of adult americans get no leisure-time activity at all -if all Americans who are currently sedentary were to increase their lifestyle physical activity to 30 minutes a day there would be an enormous benefit to public health and individual well-being

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Tobacco

answer

-tobacco use is associated with 8 of the top 10 causes of death in the US -lung cancer is the most common cause of cancer death

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Behavior Change

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A lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones. -before you can change an unhealthy behavior you have to know that the behavior is problematic and that you CAN change it. -you must believe that the benefits of change outweigh the costs(pros and cons)

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Target Behavior

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an isolated behavior selected as the object of a behavior change program. -work on changing this ONE problem until you succeed. -make it simple -learn risks and benefits for changing this behavior

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Self-efficacy

answer

refers to your belief in your ability to successfully take action and perform a specific task -MY MAIN FOCUS Strategies: -developing and internal locus of control -using visualization and self-talk -getting encouragement from supportive people

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Locus of control

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the figurative "place" a person designates as the source of responsibility for the events in his or her life.

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Transtheoretical or "stages of change" Model

answer

Approach where you move through distinct stages as you work to change your target behavior. -Precontemplation -contemplation -preparation -action -maintenance -termination Four out of Five people experience some degree of backsliding, therefore people cycle through the stages until they renew their commitment

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Precontemplation Stage

answer

People in this stage do not believe they have a problem and do not intend to change their behavior -believe there are more important reasons not to change than to change

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Contemplation Stage

answer

People in this stage know they have a problem and intend to take action within 6 MONTHS -wonder about possible courses of action but don't know how to proceed

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Preparation Stage

answer

People at this stage plan to take action within A MONTH or may already have begun to make small changes in their behavior -may have created a plan for change but may be worried about failing

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Action Stage

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People outwardly modify their behavior and their environment. -this stage requires the greatest commitment of TIME AND ENERGY -at risk for reverting to old, unhealthy patterns of behavior

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Maintenance Stage

answer

People at this stage have maintained their new, healthier lifestyle for at least 6 MONTHS -lapses may have occurred, but they are successful in quickly reestablishing the desired behavior -can LAST for MONTHS OR YEARS

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Termination Stage

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People at this stage have exited the cycle of change and are no longer tempted to lapse back into their old behavior. -new self-image

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Dealing with Relapse

answer

1. Forgive yourself -not end of world 2. Give yourself credit for the progress you have already made 3. Move ON -learn to deal with potential setbacks in the future

question

Creating a personalized plan of action

answer

1. Monitor your behavior and gather data -record info for at least a week or two 2. Analyze the data and identify patterns -what is it that's stopping you from reaching your goal 3. Be "SMART" about setting goals -don't make too challenging or you will give up 4. Devise a plan of action 5. Make a personal contract -the date you will start -steps to measure your progress -strategies you plan to promote change -date you expect to reach final goal

question

"SMART" about setting goals

answer

Specific Measurable Attainable Realistic Time frame-specific

question

Devise a plan of action

answer

-Get what you need, waiting can delay your progress -Modify your environment -Control related habits -Reward yourself -Involve the people around you -plan for challenges

question

Statistics about the physical activity levels of adult Americans

answer

-31% participate in some leisure-time physical activity -leisure-time physical activity decreased by 6% between 2003 and 2009 -approximately 40% of Americans participate in no leisure-time activity -people with higher levels of education are more active than people with lower educational attainment -54% of college grads exercise regularly compared to 37% of high school drop-outs -12% of Americans report exercising vigorously for more than 20 minutes, 3 times a week -actual number of daily activity is closer to 3%

question

Physical Activity

answer

movement carried out by the skeletal muscles that requires energy

question

Exercise

answer

planned, structured, repetitive movement intended specifically to improve or maintain physical fitness -necessary to significantly improve physical fitness -improves cognitive function -promotes creation of new nerve cells -prevents onset of alzheimer's disease

question

Substantial Health benefits

answer

Adults: -at least 150 minutes (2 1/2 hours) a week of moderate-intensity aerobic activity -or 75 minutes a week of vigorous-intensity aerobic activity -muscle-strengthening activities 2 or more days a week

question

Additional or Extensive Health benefits

answer

Adults: -increase aerobic activity to 300 minutes (5 hours) a week of moderate-intensity -or 150 minutes a week of vigorous-intensity

question

Moderate physical activity

answer

Likely to improve health, but not fitness. -brisk walking -dancing -swimming -cycling -yard work

question

Vigorous physical activity

answer

causes rapid breathing and a substantial increase in heart rate -jogging -hiking uphill -competitive sports

question

Prevent weight gain, lose weight, or maintain weight loss:

answer

-150 minutes per week of physical activity is not enough -instead 90 minutes of physical activity PER DAY

question

Fitness

answer

-can give you freedom to move your body the way you want -give you more energy and better body control

question

Health-related fitness

answer

-Cardiorespiratory endurance -muscular strength -muscular endurance -flexibility -body composition

question

Cardiorespiratory Endurance

answer

Ability to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity -lungs delivering oxygen to bloodstream -central component to health-related fitness -best way to increase muscle mass 20 to 60 minutes of cardiorespiratory endurance exercise is recommended

question

Muscular Strength

answer

the amount of force a muscle can produce with a single maximum effort -greater muscle mass means a higher rate of metabolism and faster energy use -cardiorespiratory endurance training is the best way to increase muscle mass

question

Muscular Endurance

answer

the ability to resist fatigue and sustain a given level of muscle tension -important for good posture and injury prevention

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Flexibility

answer

the ability to move the joints through their full range of motion

question

Body Composition

answer

refers to the proportion of fat and fat free mass in the body

question

fat-free mass

answer

muscle, bone and water

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Skill-related fitness

answer

-speed -power -agility:change position of body quickly and accurately -balance -coordination -reaction and movement time

question

Disability

answer

-about 54 million Americans have some type of chronic disability -about 19% of people with disabilities engage in regular moderate activiity

question

Physical training

answer

the performance of different types of activities that cause the body to adapt and improve its level of fitness -specificity -progressive overload -reversibility -individual differences

question

Specificity

answer

the training principle that the body adapts to the particular type and amount of stress placed on it -ex. to improve at tennis, you must practice tennis

question

Progressive overload

answer

the training principle that placing increasing amounts of stress on the body causes adaptations that improve fitness

question

FITT

answer

-frequency -intensity -time high intense exercise 20-30 minutes moderate intensity 45-60 minutes -type

question

Reversibility

answer

Fitness improvements are lost when demands on the body are lowered -when a person stops exercising, up to 50% of fitness improvements are lost within 2 months

question

exercise stress test

answer

used to determine if any heart disease is present and to assess current fitness level

question

graded exercise test

answer

exercise test that starts at an easy intensity and progresses to maximum capacity

question

blood

answer

-during exercise as much as 90% of circulating blood is directed to the muscles and skin -during rest as little as 20%

question

Cycle training or Periodization

answer

don't train at the same intensity for every workout -never increase volume and intensity of program more than 10% per week

question

Heart

answer

-beats about 50-90 beats per minute -take about 12-20 breaths per minutes

question

Stroke volume

answer

the amount of blood the heart pumps with each beat

question

metabolism

answer

the sum of all the chemical processes necessary to maintain the body

question

metabolic rate

answer

the rate at which your body uses energy -if you jog your metabolic rate may increase more than 800% above its resting level.

question

Three energy systems

answer

1. the immediate energy system or (explosive energy system) 2. the nonoxidative energy system (anaerobic) 3. the oxidative energy system (aerobic)

question

Immediate energy system (explosive)

answer

Provides energy rapidly but only for a short period of time. -used to fuel activities that last about 10 OR FEWER SECONDS -ex. weight lifting, shock putting, raise chair above head, carry groceries Components of this system include ATP and Creatine Phosphate (CP). CP levels are depleted rapidly during exercise, so maximum capacity of energy is reached within a few seconds.

question

Nonoxidative energy system (anaerobic)

answer

used at the start of an exercise session and for high-intensity activities lasting for about 10 SECONDS TO 2 MINUTES -ex. 400 meter run -limited system capacity, but can generate a great deal of ATP in a short period of time

question

oxidative energy system

answer

used during any physical activity that lasts longer than about 2 MINUTES ex. distance running, swimming, hiking, standing in line -cannot produce energy as quickly as first two stages, but can supply energy for a longer period of time

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