question

physical activity has benefits to which dimensions of health (3)

answer

-physical, social, and mental health

question

the physiological body changes that result from regular activity reduces the likelihood of _(what diseases)

answer

-coronary artery disease -high blood pressure -type 2 diabetes -obesity -other chronic diseases

question

engaging in regular physical activity helps _(benefits) (3)

answer

-control stress -increase self-esteem -contribute to that "feel-good" feeling

question

_% of American adults do not engage in any leisure-time physical activity or activity done during one's "down" time

answer

25.4%

question

the growing percentages (%) of Americans who live physically inactive lives has been linked to the current high incidences of_(what disease)(3)

answer

-obesity -type 2 diabetes -and other chronic and mental health diseases

question

what group in general are more physically active? however, what survey indicates about the percentages of men vs women that meet recommended guidelines?

answer

-college students are more physically active than are older adults -54% of college women and 48% of college men do not meet recommended guidelines for engaging in moderate or vigorous physical activities

question

College is a great time to develop positive attitudes and behaviors that can increase_

answer

quality and quantity of your life

question

physical activity

answer

-refers to all body movements produced by skeletal muscles resulting in substantial increases in energy expenditure -any body movement that works your muscles, uses more energy than when resting, and enhances health

question

examples of physical activities

answer

-walking -swimming -strength training -dancing -yoga

question

physical activities are categorized as_(3) (by intensity classification)

answer

-vary by intensity: 1. light 2. moderate 3. vigorous

question

3 general categories of physical activity defined by the purpose for which they are done:

answer

-physical activity for health -physical activity for physical fitness -physical activity for performance

question

_refers to particular kind of physical activity

answer

-exercise

question

exercise

answer

-planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness

question

what is the relation between exercise and physical activity?

answer

although all exercise is physical activity, not all physical activity would be considered exercise ex: walk form car to class is physical activity, whereas going for a brisk 30-minute walk is considered exercise

question

what components of physical fitness can be maintained or improved by exercise? (3)

answer

-cardiorespiratory endurance -muscular strength or endurance -flexibility

question

physical activity for health focuses on what question

answer

what are the health benefits of regular physical activity?

question

how physical activity can improve health (benefit) related to diseases? (how? examples (7))

answer

-there is irrefutable evidence of the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases. ex: cardiovascular diseases, diabetes, cancer, hypertension, obesity, depression, and osteoporosis

question

Use fractions for answers: In fact, if all Americans followed the _(name of guideline), it is estimated that about _ of deaths related to coronary heart disease; _ of deaths related to stroke and osteoporosis; _ of deaths related to colon cancer, high blood pressure, and type 2 diabetes; and _ of deaths related to breast cancer could be prevented

answer

In fact, if all Americans followed the 2008 Physical Activity Guidelines, it is estimated that about 1/3 of deaths related to coronary heart disease; 1/4 of deaths related to stroke and osteoporosis; 1/5 of deaths related to colon cancer, high blood pressure, and type 2 diabetes; and 1/7 of deaths related to breast cancer could be prevented *physical activity guidelines for Americans is in table 9.1 of page 283*

question

health benefits of regular exercise in the body are divided in the following main sections (10)

answer

-brain -breasts -heart -lungs -bones -joints -liver and pancreas -colon -muscles -blood vessels

question

explain the health benefits of regular exercise in the body: brain (5)

answer

-reduces stress and improves mood -decreases risk of depression -decreases anxiety -improves concentration -increases oxygen and nutrients to the brain

question

explain the health benefits of regular exercise in the body: lungs (2)

answer

-improves respiratory capacity -improves ability to extract oxygen from the air

question

explain the health benefits of regular exercise in the body: liver and pancreas (2)

answer

-increase rate of metabolism -reduces risk of type 2 diabetes

question

explain the health benefits of regular exercise in the body: colon (1)

answer

-decrease risk of colon cancer

question

explain the health benefits of regular exercise in the body: breasts (1)

answer

-decreases risk of breast cancer in women

question

explain the health benefits of regular exercise in the body: blood vessels (4)

answer

-increases levels of good cholesterol (HDL) -lowers resting blood pressure -decreases risk of atherosclerosis -improves circulation

question

explain the health benefits of regular exercise in the body: heart (3)

answer

-decreases risk of heart disease -strengthens the heart -increases volume of blood pumped to the body

question

explain the health benefits of regular exercise in the body: bones (3)

answer

-increase bone density -strengthens bones -decreases risk of osteoporosis

question

explain the health benefits of regular exercise in the body: joints (2)

answer

-increases range of motion -reduces the pain and swelling of arthritis

question

explain the health benefits of regular exercise in the body: muscles (2)

answer

-increases muscle strength and tone -improves muscle endurance and coordination

question

list the diseases that physical activity can reduce risk (4) (health benefits)

answer

-reduced risk of cardiovascular diseases -reduced risk of type 2 diabetes -reduced risk of metabolic syndrome -reduce cancer risk

question

_exercise is good for heart and lungs and reduces the risk for _diseases. what does for body?

answer

-aerobic -heart-related diseases (cardiovascular disease) -it improves blood flow and eases the performance of everyday tasks

question

list the benefits that physical activity will improve (health benefits) (5)

answer

-improved bone mass -improved weight control -improved immunity -improved mental health and stress management -longer life span

question

how reduce risk of cardiovascular diseases with regular exercise? (what two systems are enhanced and how? (3))

answer

-regular exercise makes the cardiovascular and respiratory systems more efficient by strengthening the heart muscle, thus enabling more blood to be pumped with each stroke -the number of capillaries (small blood vessels that allow gas exchange between blood and surrounding tissues) in trained skeletal muscles is greater, which allows for enhanced blood flow to working muscles -exercise improves respiratory system by increasing the amount of oxygen that is inhaled and distributed to body tissues

question

regular physical activity can reduce _, or _, a form of cardiovascular disease and a significant risk factor for _disease and _

answer

-hypertension, or chronic high blood pressure -coronary heart disease -stroke

question

regular aerobic exercise also reduces _,(3) thus reducing _in the arteries, while increasing _, which are associated with lower risk for _disease (think about chapter 7 one of the macronutritients)

answer

-low-density lipoproteins (LDLs, or bad cholesterol), total cholesterol, and triglycerides -plaque build up in the arteries -increasing high-density lipoproteins (HDLs or good cholesterol) -lower risk of coronary artery disease

question

metabolic syndrome

answer

a combination of heart disease and diabetes risk factors that produce a synergisitc increase in risks

question

metabolic syndrome includes (5)

answer

-high blood pressure -abdominal obesity -low levels of HDLs -high levels of triglycerides -impaired glucose tolerance

question

regular participation in _(type )physical activities _(what does) thus reduces risk for each metabolic syndrome factor individually and collectively

answer

-moderate-intensity physical activities -increases fitness, reduces obesity, and thus reduces the risk for each metabolic syndrome

question

research indicates that a _(2)could prevent many of current cases of type 2 diabetes

answer

-healthy dietary intake combined with sufficient physical activity

question

most cancer epidemiologists believe that the majority of cancers are preventable and can be avoided by _(2)

answer

-healthier lifestyles -environmental choices

question

a report by the World Cancer Research Fund, in conjunction with the American Institute for Cancer Research, stated that _(fraction) of all cancers could could be prevented based on lifestyle changes. more specifically, _(fraction) of cancers could be prevented by being physically active and eating well

answer

-2/3 -1/3

question

regular exercise and physical activity is associated with reduce risk of what specific cancers? (3)

answer

-breast cancer -colon and rectal cancers

question

improved bone mass by physical activity prevents what disease?

answer

osteoporosis

question

osteoporosis

answer

a disease characterized by low bone mass, deterioration of bone tissue, and increased fracture risk

question

osteoporosis is becoming frequent among _(age) populations

answer

older populations

question

_(2)physical activities are recommended to maintain bone health and prevent osteoporotic fractures

answer

-regular weight-bearing -strength-building

question

osteoporosis is more common in what sex?

answer

women

question

bone mass levels are significantly higher among _

answer

active individuals than among sedentary persons

question

full bone-related benefits of physical activity can only be achieved with _(include specific sex)levels and adequate _(3)intakes

answer

-sufficient hormone levels -estrogen in women and testosterone in men -calcium, vitamin D, and total caloric intake

question

for many people, what is the main reason for their physical activity?

answer

the desire to lose weight

question

why physical activity results in weight loss?

answer

-physical activity requires your body to generate energy through calorie expenditure; if calories expended exceed calories consumed over a span of time, the net result will be weight loss

question

what physical activities result in more calories used? (for weight loss)

answer

-some activities are more intense or vigorous than others and result in more calories used -the harder you exercise, the more energy you expend *see page 284 figure 9.2 to see specific amounts of calories expended for activities when done for 30 minutes*

question

in addition to the calories expended during physical activity, physical activity has a direct positive effect _(result in weight loss)

answer

-metabolic rate, keeping it elevated for several hours following vigorous physical activities

question

increased metabolic rate results: (2)

answer

-this increased metabolic rate can reduce body fat and lead to body composition changes that favor weight management

question

in summary, how physical activity improves weight control? (3)

answer

-physical activity requires body to expend more calories to get energy -keeps metabolic rate elevated after physical activities -in addition of helping you to lose weight, increased physical activity also improves your chances of maintaining the weight loss

question

research shows that regular moderate-intensity physical activity reduces individual _

answer

-susceptibility to disease (improved immunity)

question

what kind of physical activity improves immunity?

answer

-moderate-intensity physical activity

question

moderate-intensity physical activity temporarily _(how improves immunity)

answer

-increases the number of white blood cells (WBCs), which are responsible for fighting infection

question

often the relationship between physical activity to immunity, or more specifically to disease susceptibility, is described as_curve

answer

-j-shaped curve

question

why relation between physical activity to immunity, or more specifically to disease susceptibility, is described as J-shaped curve ?

answer

susceptibility to disease decreases with moderate activity, but then increases as you move to extreme levels of physical activity or exercise or if you continue to exercise without adequate recovery time and/or dietary intake -ex: athletes engaging in marathon-type events or very intense physical training programs have been shown to be at greater risk for upper respiratory tract infections (cold and flu), particularly in the 8 hours immediately after an intense exercise session

question

explain how physical activity improves mental health (5)

answer

-feeling better about themselves and overall sense of well-being -learning new skills, developing increased ability and capacity in recreational activities, and sticking with a physical activity plan all improve an individual's self-esteem -regular physical activity can improve a person's physical appearance, thus increase self-esteem as a result

question

explain how physical activity (and what intensity) improves stress management (3)

answer

-regular vigorous exercise has been shown to burn off the chemical by-products of the stress response and increase endorphins, giving your mood a natural boost -elimination of stress hormones reduces the stress response by accelerating the neurological system's return to a balanced state -for these reasons, regular physical activity of moderate to vigorous intensity should be an integral component of your mental health and stress management plan

question

relationship between physical activity and longevity

answer

-several studies indicate decrease in long-term health risk and increases in years lived, particularly among those who have several risks factors and who use physical activity as a means of risk reduction

question

the greatest benefits form physical activity occurred in _individuals who added a little physical activity to their lives, with additional benefits added as physical activity levels were increased

answer

-sedentary individuals

question

physical fitness refers to a balance of physical attributes that are either _related (2)

answer

-health-related -performance-realted

question

physical fitness (health-related attributes perspective)

answer

-a balance of health-related attributes that allow you to perform moderate to vigorous physical activities on a regular basis and complete daily physical tasks without unique fatigue

question

health-related attributes of physical fitness include_(5)

answer

-cardiorespiratory fitness -muscular strength -muscular endurance -flexibility -body composition

question

the health-related attributes of physical fitness allow you to _(do what)

answer

-perform moderate to vigorous intensity physical activities on a regular basis without getting too tired and with energy left over to handle physical or mental emergencies

question

cardiorespiratory fitness (as a health-related component of physical fitness)

answer

-ability to sustain aerobic whole-body activity for a prolonged period of time

question

muscular strength(as a health-related component of physical fitness, also biological definition)

answer

-maximum force able to be exerted by single contraction of a muscle or muscle group -the amount of force that a muscle is capable of exerting in one contraction

question

muscular endurance (as a health-related component of physical fitness and biological definition)

answer

-ability to perform muscle contractions repeatedly without fatigue -a muscle's ability to exert force repeatedly without fatigue or the ability to sustain a muscular contraction for a length of time

question

flexibility (as a health-related component of physical fitness and biological definition)

answer

-ability to move joints freely through their full range of motion -the range of motion, or the amount of movement possible, at a particular joint or series of joints

question

body composition (as a health-related component of physical fitness)

answer

-the relative proportions of fat mass and fat-free mass in the body -describe the relative proportions of fat and lean (muscle, bone, water, organs) tissues in the body

question

cardiorespiratory fitness (body definition)

answer

-the ability of the heart, lungs, and blood vessels, to supply oxygen to skeletal muscle during sustained physical activity

question

the primary category of physical activity known to improve respiratory fitness is _

answer

-aerobic exercise

question

aerobic exercise

answer

-any type of exercise that increases heart rate (aerobic means with oxygen)

question

list the best aerobic activities or exercises for improving or maintaining cardiorespiratory fitness (3)

answer

-swimming -cycling -jogging

question

cardiorespiratory fitness is measured by determine_

answer

aerobic capacity (or power)

question

aerobic capacity (or power) (what system, refers to what?)

answer

-the functional status of the cardiorespiratory system -refers specifically to the volume of oxygen the muscles consume during exercise

question

Maximal aerobic power (include symbol)

answer

-VO2max -defined as the volume of oxygen that muscles consume per minute during maximal exercise

question

what is the common technique to measure maximal aerobic capacity?

answer

a walk or run test on a treadmill -for greatest accuracy, this is done in a lab with specialized equipment and technicians to measure the precise amount of oxygen entering and exiting the body during exercise session

question

how to measure muscular strength?

answer

-the most common way to assess the strength of a particular muscle group is to measure the maximum amount of weight you can move one time (and no more) , or your one repition maximum (1 RM)

question

can physical activity really reduce stress?

answer

You bet it can! physical activity stimulates the stress response, but a physical fit body adapts efficiently to the eustress of exercise and as a result is better able to tolerate and effectively manage distress of all kinds. in fact, a more physically fit body has a lower stress response and more effectively clears the chemical by-products associated with the stress response

question

the more_or the _, the greater your muscular endurance

answer

-the more repetitions you can perform successfully (push ups) or the longer you can hold a certain position (wall sit) the greater your muscular endurance

question

general muscular endurance is most often measured from _

answer

the number of curl-ups (abdominales) or push-ups (lagartijas) an individual can do

question

a _means a greater level of flexibility in that particular body area

answer

larger range of motion in a joint

question

what are the various tests that measure the flexibility of the body's joints? (2)

answer

-range-of-motion tests for specific joints -one of the most common measures of general flexibility is the sit-and-reach test

question

physical activity for performance is about_

answer

skill-related components of physical fitness

question

in addition to 5 health-related components of physical fitness, physical fitness for athletes also involves attributes that improve their_. these attributes, called_, can also help recreational athletes and general exercisers increase _

answer

-improve their ability to perform athletic tasks -skill-related components of physical fitness -their ability to perform daily tasks

question

skill-related components of physical fitness (other name) (list them (6))

answer

-other name is sport skills -agility -balance -coordination -power -speed -reaction time

question

how improve skill-related components of physical fitness ?

answer

-athletes undertake specific exercise to increase their sport skills, and regular training results in significant improvements -improving your sport skills can be as easy as participating regularly in any sport or activity -another way to increase sport skills is to perform drills that mimic a sport-specific skill or work specifically on any of the skill-related components of fitness

question

playing football will increase _(2), while dancing will increase_(3)

answer

-reaction time and power -balance, agility, and coordination

question

what if I have been inactive for a while? (what you should do before starting, who you should look for help, how this phase of fitness program is called)

answer

-if you have been physically inactive for the past few months or longer, first make sure that your physician clears you for exercise -consider consulting a personal trainer or fitness instruction to help you get started -this phase is called pre-conditioning

question

pre-conditioning (what it is, intensity?)

answer

-first phase of fitness program -you may begin at levels lower than those recommended for physical fitness

question

why have to begin at lower levels at pre-conditioning phase?

answer

-starting slowly will ease you into a workout regime with a minimum of soreness

question

how can you start your cardiorespiratory program in pre-conditioning phase?

answer

-by simply getting moving each day -take stairs instead of elevator -walk farther from your car to store -plan for organized movement each day, such as 10 to 15 minute walk

question

how can you start your muscle fitness program in pre-conditioning phase?

answer

start with simple body weight exercises, emphasizing proper technique and body alignment before adding any resistance

question

why many people do not start physical activity?

answer

-obstacles -they make excuses to explain why they do not exercise ranging from personal (I do not have time) to environmental (I do not have a safe place to be active) -some people may be embarrassed to work out with their more fit friends or feel they lack the knowledge and skills required

question

to determine what keeps you from being more physically active, what you should do?

answer

-think about your obstacles and write them down -once you honestly evaluate why you are not as physically active as you want to be, review *table 9.2 page 287* for suggestions on overcoming your hurdles

question

common obstacles to physical activity (4)

answer

-lack of time -social influence -lack of motivation, willpower, or energy -lack of resources *for specific solutions of each see page 287 table 9.2*

question

active transportation

answer

-means getting out of your car and using your own power to get from place to place--whether walking, riding a bike, skateboarding, or roller skating *benefits see them in page 288*

question

when designing your fitness program, to achieve your goal you must_

answer

incorporate fitness into your life

question

when designing your fitness program, there are several factors to consider in order to boost your chances of achieving your goals (list them) (3)

answer

1. choose activities that are appropriate for you (like doing and are convenient) ex: like jogging and have nice trails nearby vs do not like swimming and hard to get to pool 2. choose activities that are suitable for your current level of fitness: start slow, plan fun activities, and progress to more challenging physical activities as your physical fitness improves 3. try to make exercise a part of your routine by incorporating it into something you already have to do (such as getting to class or work)

question

how can I motivate myself to get moving?

answer

-one great way to motivate yourself to get moving is to sign up for an exercise class. find something that interests you: dance, yoga, aerobics, martial arts, acrobatics, and get involve. -the structure, schedule, social interaction, and challenge of learning a new skill can be terrific motivators that make exercising and being physically active exiting and fun

question

list popular fitness equipment (11)

answer

-heart rate monitor -pedometer -stability ball -balance board -resistance band -medicine ball -kettlebell -free weights -elliptical trainer -stationary bike -treadmill *for explanation of each see page 289 table 9.3*

question

what is the first step of creating a personal physical fitness program?

answer

-identifying your goals

question

how your physical fitness goals and objectives must be? (2) why?

answer

-should be both achievable for you and in line with what you truly want -achievable, truly desired goals increase motivation, and this, in turn, leads to better chance of success

question

to get successful goals, try using the _system(think about chapter 1) (what each letter mean)

answer

-SMART system -SMART goals are Specific, Measurable, Action-oriented, Realistic, Time-oriented *examples of each are in page 290*

question

now that you have set goals and are motivated to improve your physical fitness, what is the next step?

answer

-learn about the fitness recommendations and principles involved so that you can devise your own workout plan

question

if your intention is to improve your_(2) physical fitness, the _principle should be used to define your exercise program

answer

-health-related physical fitness or performance -related physical fitness -FITT principle

question

what FITT principle stands for?

answer

-Frequency -Intensity -Time -Type

question

FITT (what means, what it is)

answer

-Acronym for Frequency, Intensity, Time, and Type -the terms that describe the recommended levels of exercise to improve a health-related (or performance-related) component of physical fitness

question

frequency

answer

-as part of the FITT prescription, refers to how many days per week a person should exercise to achieve the desired level of physical fitness in a particular component

question

intensity

answer

-as part of the FITT prescription, refers to how hard or how much effort is needed when a person exercises to achieve the desired level of physical fitness

question

time (other name and what it is)

answer

-other name duration -as part of the FITT prescription, refers to how long a person needs to exercise each time -how many minutes or repetitions of an exercise are required at a specific intensity during any one session

question

Type

answer

-as part of the FITT prescription, refers to what kind of exercises a person should do to improve the various components of physical fitness

question

FITT Principle of cardiorespiratiory fitness (most effective exercises)

answer

the most effective aerobic exercises for building cardiorespiratory fitness are total body activities involving the large muscle groups of your body

question

Summary: The FITT prescription for cardiorespiratory fitness include_(frequency, intensity, type, time)

answer

-3 to 5 days per week of vigorous, rhythmic, continuous activity (aerobic exercises of large muscle group activities), at 64 to 95% of your estimated maximal heart rate, for 20 to 60 minutes *see page 291*

question

explain "Frequency"of The FITT prescription for cardiorespiratory fitness (how many days per week, at least how many, level, if you are a newcomer to exercise what you can do)

answer

3-5 days per week -exercise at least 3 days a week at a moderate to vigorous level -if you are a newcomer to exercise, you can still improve by doing less intense exercise (light to moderate level) but doing it more days during a week. in this case, follow the recommendations from the Centers for Disease Control and Prevention (CDC) for moderate physical activity *see table 9.1 of page 283*

question

explain "Itensity"of The FITT prescription for cardiorespiratory fitness

answer

64%-95% of maximum heart rate

question

in The FITT prescription for cardiorespiratory fitness, the most common methods used to determine the intensity of cardiorespiratory endurance exercises are: (3)

answer

-target heart rate -rating of perceived exertion -the talk test

question

the exercise intensity required to improve cardiorespiratory endurance is a heart rate between_of your maximum heart rate

answer

-64% and 95% of maximum heart rate

question

target heart rate

answer

the heart rate range of aerobic exercise that leads to improved cardiorespiratory fitness (ex: 64% to 95% of maximal heart rate)

question

explain how to calculate target heart rate

answer

-start by subtracting your age from 220 to get your predicted maximum heart rate -your target heart rate would be 64% to 96% of that predicted maximum heart rate (beats per minute)

question

individuals with low fitness levels should start where in the target heart rate ranges?

answer

should start below or at the low end of these ranges

question

how you determine how close you are to your target heart rate?

answer

take your pulse

question

how to take your pulse?

answer

-lightly place your index and middle fingers (not your thumb) over one of the major arteries in your neck (carotid pulse) or on the artery on the inside of your wrist (radial pulse) -count your pulse while exercising, if possible, or start counting your pulse immediately after you stop exercising, as your heart rate decreases rapidly when you stop -using a watch or a clock, take your pulse for 10 seconds (the first pulse is "0") and multiply this number by 6 to get the number of beats per minute

question

another way to determine the intensity of cardiorespiratory exercise intensity is to use _rating of perceived exertion (RPE) scale

answer

-Borg's rating or perceived exertion (RPE) scale

question

what is perceived exertion? (4)

answer

refers to how hard you feel you are working, which you might base on your heart rate, breathing rate, sweating, and level of fatigue

question

the Borg's rating or perceived exertion (RPE) scale ranges

answer

-this scale uses a rating from 6 (no exertion at all) to 20 (maximal exertion)

question

what is a recommended range in the Borg's rating or perceived exertion (RPE) scale ranges for training the cardiorespiratory system?

answer

-An RPE of 12 to 16 is generally recommended for training the cardiorespiratory system

question

the easiest but least scientific method of measuring cardiorespiratory exercise intensity is _

answer

the talk test

question

explain how the talk test works (intensity of cardiorespiratory exercise )

answer

-a moderate level of exercise (hear rate at 64 to 76% or maximum) is a conversational level of exercise. at this level you are able to talk with a partner while exercising. -if you can talk but prefer brief statements, you may be at "vigorous" level of exercise (heart rate at 77 to 95% of maximum) -if you are breathing so hard that speaking at all is difficult, the intensity of your exercise may be too high -if you are able to sing or laugh heartily while exercising, the intensity of exercise is light and may be insufficient for maintaining or improving cardiorespiratory fitness

question

explain "time"of The FITT prescription for cardiorespiratory fitness

answer

20-60 minutes -vigorous activities be performed for at least 20 min at a time, and moderate activities for at least 30 minutes

question

for modifications to the FITT see page 293 (cardiorespiratory)

answer

includes: asthma obesity coronary heart disease -hypertension -diabetes

question

explain "type"of The FITT prescription for cardiorespiratory fitness (include examples)

answer

any rhythmic, continuous, large muscle group activity -any sort of rhythmic, continuous, and vigorous physical activity that can be done for 20 or more minutes will improve cardiorespiratory fitness ex: walking, briskly, cycling, jogging, fitness classes, and swimming

question

Summary: explain The FITT prescription for card muscular and strenght and endurance

answer

-includes 2 to 3 days per week of exercises that train the major muscle groups, using enough sets and repetitions and enough resistance to maintain or improve muscular strength and endurance

question

explain "Frequency" of the FITT prescription for card muscular and strenght and endurance

answer

2-3 days per week -performing 8 to 10 exercises that train the major muscle groups 2 to 3 days a week is recommended

question

why muscle's size and capacity increase with muscular and strength and endurance programs? consequence about rest?

answer

-overloading the muscles, part of resistance training, causes microscopic tears in muscle fibers, and the rebuilding process that increases the muscle's size and capacity take about 24 to 48 hours -Thus, resistance-training exercise programs should include at least one day of rest between workouts before the same muscles are overloaded again

question

why you should not wait for too long between workouts for muscular and strength and endurance? (resistance programs)

answer

-one of the important principles of strength training is the idea of "reversibility"

question

reversibility

answer

means that if you stop exercising, the body responds by deconditioning ex: even after as little as 4 days without training, muscles begin to revert to their untrained state

question

Explain "intensity" of the FITT prescription for card muscular and strenght and endurance

answer

60%-80% of 1 RM -to determine the intensity of exercise needed to improve muscular strength and endurance, you need to know the maximum amount of weight you can lift (or move) in one contraction. This value is called your one repetition maximum (1RM) -once you 1RM is determined, it is used as the basis for intensity recommendations for improving muscular strength and endurance

question

one repetition maximum (1 RM)

answer

-the amount of weight or resistance that can be lifted or move only once

question

how one repetition maximum 1 RM can be determined?

answer

-can be individually determined or predicted from a 10 RM test

question

muscular strength is improved when resistance loads are_. (intensity of FITT prescription for card muscular and strength and endurance), whereas muscular endurance is improved using loads_

answer

greater than 60% of your 1 RM, whereas muscular endurance is improved using loads less than 50% of your 1 RM

question

how everyone starts at FITT prescription for card muscular and strenght and endurance?

answer

everyone begins a resistance-training program at an initial level of strength

question

to become stronger, what you must do? why? how muscles change? (overload principle)

answer

overload principle: to become stronger, you must "overload" your muscles, that is, regularly create a degree of tension in your muscles that is greater than what they are accustomed to -overloading them forces your muscles to adapt by getting larger, stronger, and capable of producing more tension

question

if you"_" your muscles, you will not increase strength

answer

underload

question

what happens if you create too great an overload?

answer

you may experience muscle injury, muscle fatigue, and potentially a loss in strength

question

what you should do once your strength goal is reached?

answer

-once your strength goal is reached, no further overload is necessary -your challenge at that point is to maintain your level of strength by engaging in a regular (once or twice a week) total-body resistance exercise program

question

Explain "time" of the FITT prescription for card muscular and strenght and endurance

answer

8-10 exercises, 2-4 sets, 8-12 reps -the time recommended for muscular strength and endurance exercises is measured not in minutes of exercise, but rather in repetitions and sets -varying the amount of rest periods between exercises is another way to adjust intensity of your resistance training workout

question

to increase muscular strength, what you need? (in terms of repetitions and sets and % 1RM)

answer

-you need higher intensity and fewer repetitions and sets -use a resistance of at least 60% of your 1 RM (or at least 40% if you are new to resistance training), performing 8 to 12 repetitions per set, with 2 to 4 sets performed overall

question

what you must do if improving muscular endurance is your goal? (in terms of repetitions and sets and % 1RM)

answer

-use less resistance and more repetitions -the recommendations for improving muscular endurance are to perform 1 to 2 sets of 15 to 25 repetitions using a resistance that is less than 50% of your 1 RM

question

why is important to have resting periods between muscle endurance or strength increase? what is a recommended rest period? how take advantage of this rest period?

answer

-resting between exercises is crucial to reduce fatigue and help with performance and safety in subsequent sets -a rest period of 2 to 3 minutes is recommended regarding specific muscle group -you can alternate muscle groups to take advantage of time available to train. ex: alternate set of push-ups with curl-ups, as the muscle group worked in one set can rest while you are working the other muscle groups

question

Explain "type" of the FITT prescription for card muscular and strenght and endurance

answer

Resistance training (with body weight and/or external resistance) for all major muscle groups -to improve muscular strength or endurance, it is most often recommended the resistance training use either the body's weight or devices that provide a fixed or variable resistance

question

3 methods of providing muscular resistance

answer

-calisthenics ( body weight resistance) -free weights (fixed resistance) -weight machines (variable resistance)

question

explain calisthenics (body weight resistance) (uses what, improves what (2), ex)

answer

-uses your own body weight to develop muscular strength and endurance -improves overall muscular fitness, in particular core body strength and overall muscle tone ex: push-ups, pull-ups, curl-ups, dips, leg raises, chair sits, etc. For extra challenge, you can do these exercises on a stability ball or balance board

question

free weights (fixed resistance) (why fixed resistance, requires what (2), promotes development of what? examples)

answer

-provides a constant resistance throughout the full range of movement -requires a balance and coordination; promotes development of core body strength ex: barbells, dumbbells, medicine balls, and kettlebells. resistance bands can be used for resistance instead of weights

question

Weight machines (variable resistance) (why variable resistance? provides what, examples)

answer

-resistance altered so that the muscle's effort is consistent throughout the full range motion -provides more controlled motion and isolates certain muscle groups ex: weight machines in gyms, home (nautilus or bowdlex), and rehabilitation centers

question

in type of FITT of muscle strength and endurance, when selecting type of strength training exercises to do, there are 3 important principles to bear in mind:

answer

1. specificity 2. exercise selection 3.exercise order

question

explain specificity principle

answer

-according to the specificity principle, the effects of resistance-exercise training are specific to the muscle exercised; thus improved total body strength, includes exercises for all the major muscle groups

question

explain exercise selection principle

answer

-exercises that work a single joint (ex: biceps curls) are effective for building muscle-specific strength, while multiple-joint exercises (ex: squat couple with an overheat press) are effective for increasing overall muscle strength -while both types can be included in resistance training program, an emphasis should be placed upon multiple-joint exercises for opposing muscle groups in the lower and upper body and the trunk

question

explain exercise order principle (3)

answer

-for optimal training effects, pay attention to exercise order. -when training all major muscle groups in a single workout, complete large muscles group exercises before small muscle group exercises, multiple-joint exercises before single-joint exercises, and high-intensity exercises before lower-intensity exercises

question

_minutes of physical activity a day provide major health benefits

answer

30 minutes

question

why is important to improve flexibility? (benefits) (4)

answer

-improving flexibility not only enhances the efficiency of your movements, if can enhance your sense of well being, help you manage your stress effectively, and prevent or reduce pain in your joints as well

question

problem of inflexible muscles?

answer

-are susceptible to injury

question

flexibility training reduces the incidence and severity of_(diseases)

answer

-incidence and severity of lower back problems and muscle or tendon injuries that can occur during sports and everyday physical activities

question

improved flexibility also means _(related to joints)

answer

-less tension and pressure on joints, resulting in less joint pain and joint deterioration

question

remaining flexible can help prevent the decreased physical function that often occurs with_

answer

aging

question

summary: The FITT prescription for flexibility

answer

-frequency: minimally 2-3 days per week -Intensity: to the point of mild tension -Time: 10-30 seconds per stretch, 2-4 reps -Type: stretching, dance, or yoga exercises for all major muscle groups

question

Explain "frequency" of the FITT prescription for flexibility

answer

-the FITT principle calls for a minimum of 2 to 3 days per week for flexibility

question

Explain "Intensity" of the FITT prescription for flexibility

answer

-flexibility has the least formal method for identifying required for improvement. -specifically, the recommendations are that you perform or hold stretching positions at the "point of mild tension." This "point of mild tension" is individually determined -you should be able to feel tension or mild discomfort in the muscle(s) you are stretching, but the stretch should not hurt

question

Explain "time" of the FITT prescription for flexibility

answer

-the time recommended to improve flexibility is based upon time per stretch -once you are in a stretching position, you should hold at the "point of tension" for 10 to 30 seconds for each stretch and repeat 2 to 4 times in close succession

question

Explain "type" of the FITT prescription for flexibility (when best to do stretching? (think about another FITT programs, and the safest exercises)

answer

-the most effective exercises for increasing flexibility involve stretching major muscle groups when the body is already warm, such as after your cardiorespiratory workout -the safest exercises for improving flexibility involve static stretching

question

static stretching

answer

-stretching technique that slowly and gradually lengthen a muscle or group of muscles and their tendons

question

what is the primary strategy behind static stretching?

answer

-the primary strategy is to decrease the resistance to stretch (tension) within a tight muscle targeted for increased range of motion

question

how you do static stretch? what is the result with time?

answer

-you repeatedly stretch the muscle and its two tendons of attachment to elongate them -with each repetition of a static stretch, your range of motion improves temporarily due to the slightly lessened sensitivity of tension receptors in the stretched muscles, and when done regularly, range of motion increases

question

steps to follow when implementing your fitness program? (2 general steps)

answer

1. develop a progressive plan 2. design your exercise sessions

question

how you should change the physical fitness program as your physical fitness improves?

answer

-you will need to adjust the frequency, intensity, time, and type of your exercise to maintain or continue to improve your level of physical fitness -it is recommended that you begin an exercise regimen by picking an exercise and gradually increasing the frequency of your workouts (start working out 3 days per week and increase gradually to 5) -Once you are working 5 or more days per week and that seems comfortable, then you increase the length of each workout (time). (for safety and proper progression, increase your exercise time by no more than 10% each week) -once you have adjusted to these time changes and are working out 5 days per week, then you increase intensity of your workout (gradually,using a 10% increase per week as your guidelines)

question

when developing a progressive plan, what type of exercises use? benefit of this?

answer

-For type of exercise, focus on a variety, a fundamental principle in strength training that is also relevant to cardiorespiratory fitness and flexibility training -this principle identifies the need for changes in one or more parts of your workout on a regular basis, not only produce a higher level of physical fitness, but also to keep you motivated and interested enough to continue training regularly

question

when developing a progressive plan, reevaluate your physical fitness goals and action plan _(how many times) to ensure that the plan is still working for you. what is a major mistake that many people make? how you should act?

answer

-monthly - a mistake many people make when they decide to become more physically active is putting so much effort into getting started that they allow their efforts to dwindle once in the action phase -evaluate your progress, make changes if necessary, and continue to reevaluate regularly

question

tips on starting and sticking with an exercise plan

answer

The most successful physical activity program is one that is realistic and appropriate for your skill level and needs -make it enjoyable (pick something you like to do so you will make the effort and find time to do it) -start slowly: by starting slowly, lets your body adapt so that your new physical activity or exercise does not cause excess pain the next day. Do not be discouraged, you will be able to increase activity each week. -Make only one lifestyle change at a time: It is not realistic to change everything at once. Furthermore, success with one behavioral change will increase your confidence and encourage you to make other positive changes -Set reasonable expectations for yourself and your physical fitness program: you will not become fit overnight. it takes time. be patient -choose a time to exercise and stick with it: set priorities and keep to a schedule. Be flexible so if something comes up that you cannot work around, you will find time later that day. Be careful of an all-or-none attitude -Keep a record of your progress (including intensity, time, and type of physical activity, your emotions, and your personal achievements) -Take lapses in stride: if set back, start again and do not despair.

question

a well-designed exercise program should improve or maintain_(4)

answer

-cardiorespiratory fitness -muscular strength and endurance -flexibility -body composition

question

a comprehensive workout would include_(3 parts of workout)

answer

1. warm-up 2. cardiorespiratory and/or resistance training -cool-down to finish the session

question

function of warm-up

answer

the warm-up prepares the body physically and mentally for the cardiorespiratory and/or resistance training that is to follow

question

what a warm-up includes? (activites)

answer

-A warm-up should involve large body movements, generally using light cardiorespiratory activites, followed by a range of motion exercises of the muscle groups to be used during the exercise session

question

a warm-up usually lasts _minutes. when short vs long? what is important when determining this time?

answer

-5 to 15 minutes -shorter when you are geared up and ready to go and longer when you are struggling with your motivation to get moving or your muscles are feeling "cold" or tight -the important thing is to listen to your body and take the time needed to prepare for more intense activity

question

the warm-up provides a transition from rest to physical activity by slowly_(doing what changes to body) why this gradual changes are needed? (at body level)

answer

-increasing heart rate, blood pressure, breathing rate, and body temperature -these gradual changes improve joint lubrication, increase muscle and tendon elasticity, and enhance blood flow throughout the body, facilitating performance during the next stage of the workout

question

immediately following your warm-up, move into next stage of workout, which may involve_(3)

answer

-cardiorespiratory training -resistance training (increase muscular strength and endurance) -little of both

question

the bulk of the workout in the session of cardiorespiratory and/or resistance training can last up to _

answer

20 to 30 minutes or more

question

why is core strength training important? (why important, function of core muscles, weak vs strong core muscles)

answer

-your core muscles are essential for supporting your spine in everything you do -core muscles work together to effectively transmit forces between upper and lower body, allowing you to twist, jump, lift, bend, and change directions -while weak core muscles can lead to back pain, strong core muscles can prevent back pain and improve physical performance in all of your activities

question

just as you ease into a workout with a warm-up, you should slowly transition from activity to_with_

answer

-activity to rest with a cool-down

question

how long a cool-down lasts?

answer

10 to 15 minutes of activity time

question

what are the two parts of cool-down? (how long each lasts?)

answer

-start your cool-down with 5-10 minutes of moderate- to low-intensity activity, and follow it with approximately 10 minutes of stretching

question

why cool-down is excellent time to stretch?

answer

because of the body's increased temperature, the cool-down is an excellent time to stretch to improve flexibility

question

purpose of cool-down (body level)

answer

-the purpose is to gradually reduce your heart rate, blood pressure, and body temperature to pre-exercise levels

question

cool-down facilitates _

answer

quicker recovery between exercise sessions

question

functional exercises

answer

-some forms of activity have the potential to improve several components of physical fitness and thus improve your everyday functioning

question

examples of functional exercises (3) what improve about yourself? (5) ways/techniques to improve mind-body connections? (2) strongly connected to development of _health

answer

-yoga -tai chi -pilates -they improve flexibility, muscular strength and endurance, balance, coordination, and agility -they also focus on mind-body connections through concentration on breathing and body positions -spiritual health

question

body's core muscles are the foundation _(rol)

answer

for all movements

question

core muscles include_(3)

answer

-muscles of deep back -abdominal -hip muscles that attach to the spine and pelvis

question

contraction of core muscles provide the basis of _(kind of movements)

answer

-the contraction of these muscles provides the basis of support of movements of the upper and lower body and powerful movements of the extremities

question

a weak core results in_(3)

answer

-poor posture -low back pain -muscle injuries

question

a strong core provides a _and as a result_

answer

more stable center of gravity and as a result more stable platform for movements, thus reducing the chance of injury

question

doing what activities can develop core strength?

answer

-calisthenics -yoga -pilates ex: front or reverse plank and holding or doing curl-ups

question

what devices you can use to train the core?

answer

-use instability devices (stability ball, wobble boards etc)

question

where Yoga originated? how long?

answer

-India -5000 years ago

question

Yoga blends the _(2) aspects of exercise, a union of _(2) that participants often find _(2)

answer

-mental and physical aspects -mind and body -relaxing and satisfying

question

if done regularly, yoga improves_(8)

answer

-flexibility -vitality -posture -agility -balance -coordination -muscular strength and endurance -improve sense of well-being

question

what the practice of yoga is about? (how done? how long each posture)

answer

-the practice of yoga focuses attention on controlled breathing and physical exercise, and it incorporates a complex array of static stretching and balance exercises expressed as postures (asanas) -during a session, participants move to different asanas and hold them for 30 seconds or longer

question

some forms of yoga are_(2 extremes) include names of types of yoga

answer

-more meditative in their practice (hatha yoga), whereas other forms, such as Ashtanga and Bikram are more athletic

question

ashtanga yoga (other name and what consists of)

answer

-also called "power yoga" -is an energetic form of yoga that focuses on a series of poses done in a continuous repeated flow, with controlled breathing

question

Bikram yoga (other name, what consists of, why is like this?)

answer

-also known as hot yoga -is unique in that classes are held in rooms heated to 105 degrees F. -The theory behind this practice is that performing yoga in a "hot" environment allows the muscles to easily stretch to their point of tension with a greater potential for increasing flexibility

question

Tai chi (where comes from)

answer

Chinese form of exercise

question

Tai chi combines_(what activities)

answer

-stretching -balance -muscular endurance -coordination -meditation

question

what tai chi improves?

answer

-increases range of motion and flexibility while reducing muscular tension

question

based on _, a Taoist philosophy dedicated to _ (2), tai chi was developed about _(year) by_(who) who wanted to _(function)

answer

-Qi-gong -spiritual growth and good health -AD 1000 -by monks who wanted to defend themselves against bandits and warlords

question

tai chi involves a series of positions called_that are performed_. this is the reason tai chi is described as _because_

answer

-forms -continuously -meditation in motion -it promotes serenity through gentle movements, connecting the mind and body

question

who and in what year Pilates was developed?

answer

developed by Joseph Pilates in 1926

question

pilates (what it is, what combines, use what tools)

answer

exercise style that combines stretching with movements against resistance, frequently aided by devices such as tension springs or heavy rubber bands

question

pilates teaches body_(3) while improving_(4)

answer

-awareness -good posture -easy and graceful body movements -while improving flexibility, coordination, core strength, muscle tone, and economy of motion

question

tai chi, pilates and yoga can reduce_

answer

stress

question

how pilates differ from yoga and tai chi?

answer

-pilates includes a component specifically designed to increase strength

question

the method designed to increase strenght in pilates consists of _(explain how undergone)

answer

-the method consists of a sequence of carefully performed movements -some are carried out on specifically designed equipment, whereas others can be performed on mats -Each exercise stretches and strengthens the muscles involved and has a specific breathing pattern associated with it

question

what is very important while you are in a plan of exercise?

answer

-take proper nutrition for exercise

question

what are the recommendations of MyPlate plan regarding what to eat for your workouts? (3 main sources of energy)

answer

-eat sufficient carbohydrates, the body's main source of fuel -fats are important source of energy, packing more than double the energy per gram compared to carbohydrates -protein plays a role in muscle repair and growth, but is not normally a source of energy

question

how the body processes carbohydrates that you do not need? when uses it?

answer

-your body stores carbohydrates as glycogen primarily in the muscles and liver and then uses this stored glycogen for energy when you are physically active

question

what kind of meals yous should not eat before exercising? what causes in your body and why?

answer

-eating a large meal before exercising can cause upset stomach, cramping, and diarrhea, because your muscles have to compete with your digestive system for energy

question

after a large meal, wait _hours before you begin exercising

answer

3 to 4 hours

question

smaller meals can be eaten about_(time) before activity

answer

-smaller meals (snacks) can be eaten about an hour (1) before activity

question

what can cause not eating at all before a workout?

answer

not eating at all before a workout can cause low blood sugar levels that in turn cause weakness and slower reaction times

question

what you can eat to refuel after your workout? (contain what and how help body)

answer

-help your muscles recover and prepare for the next bout of activity by eating a snack or meal that contains plenty of carbohydrates and a little protein too

question

For performance-enhancing dietary supplements and drugs (uses and side effects)

answer

*see page 300 table 9.5* include: -creatine -ephedra and ephedrine -anabolic steroids -steroid precursors -human growth hormone

question

in addition to eating well, staying _is also crucial

answer

-hydrated

question

keep in mind that the goal of fluid replacement is to prevent excessive dehydration (greater than_% loss of body weight). The ACSM and the National Athletic Trainers Association recommended consuming_milliliters per kilogram of body weight (approx _oz per 10 lb body weight) _hours prior to exercise

answer

-2% consuming 5 to 7 milliliters per kilogram of body weight -approx. 0.7 to 1.07 oz per 10 lb body weight -4 hours

question

drinking fluids _is also important (when?)

answer

during exercises

question

how to determine how much water to drink during exercise?

answer

-it is difficult to provide guidelines of how much or when -a good way to monitor how much fluid you need to replace is to weight yourself before and after your workout. The difference in weight is how much you should drink ex: lost 2 lb during a training session, you should drink 32 ounces of fluid

question

for exercise sessions lasting less than 1 hour, what you should drink?

answer

for exercise sessions lasting less than 1 hour, plain water is sufficient for rehydration

question

if exercise session exceeds 1 hour and you sweat profusely, what to drink?

answer

if exercise session exceeds 1 hour and you sweat profusely, consider a sport drink containing electrolytes

question

the electrolytes in sport drinks are_(2) that are needed for proper function of_(2) systems

answer

minerals and ions such as sodium and potassium that are needed for proper functioning of your nervous and muscular systems

question

in endurance events lasting more than 4 hours, an athlete's overconsumption of plain water can_(what do in body and leads to what disease)

answer

-overconsumption of plain water can dilute the sodium concentration in the blood with potentially fatal results, an effect called hyponatremia or water intoxication

question

hyponatremia (other name and definition)

answer

-water intoxication -overconsumption of water, which leads to a dilution of sodium concentration in the blood with potentially fatal results

question

what is the best choice to replenish fluids after a workout? (preferred, other types of drinks?)

answer

-although water is the best choice in most cases, there are situations in which you might need to choose something different -Some people are likely to consume more when their drink is flavored, a point that may be significant in ensuring proper hydration (ex: chocolate milk because is a liquid that hydrates, source of sodium, potassium, carbohydrates, and protein)

question

consuming carbohydrates and proteins immediately after exercise will help _(how help body)(2)

answer

-help replenish muscle and liver glycogen stores and stimulate muscle protein synthesis for better recovery from exercise

question

protein in _is ideal because it contains all of the _and is rapidly absorbed by the body

answer

-milk, whey protein -essential amino acids

question

there are two basic types of exercise injuries

answer

-traumatic injuries -overuse injuries

question

traumatic injuries

answer

-injuries that are accidental and occur suddenly and violently, typically by accident

question

examples of typical traumatic injuries

answer

-broke bones -torn ligaments and muscles -contusions -lacerations

question

some traumatic injuries are_(get them vs not get them)

answer

-unavoidable (ex: at sports) -preventable through proper training, appropriate equipment and clothing, and common sense

question

when to consult a physician regarding a traumatic injury?

answer

-if your traumatic injury causes a noticeable loss of function and immediate pain or pain that does not go away after 30 minutes, consult a physician

question

_is the most frequent cause of injuries related to physical fitness training. (give examples) These increase likelihood of _injuries

answer

-overtraining -doing too much intense exercise, too much exercise without variation, or not allow for sufficient rest and recovery time increase the likelihood of overuse injuries

question

overuse injuries

answer

-injuries that result from the cumulative effects of day-after-day stresses placed on tendons, muscles, and joints

question

why overuse injuries occur?

answer

-they occur because of cumulative day-after-day stresses placed on tendons, muscles, and joints

question

what are 3 of the most common overuse injuries?

answer

-plantar fasciitis -shin splints -runner's knee

question

what is plantar fasciitis?

answer

-inflammation of the plantar fascia, a broad band of dense, inelastic tissue (fascia) that runs from the heel to the toe on the bottom of your foot

question

what is the main function of the plantar fascia?

answer

-is to protect the nerves, blood vessels, and muscles of the foot from injury

question

in what exercise activities can plantar fasciitis occur? (2)

answer

-in repetitive weight-bearing physical activities such as walking and running, the plantar fascia may become inflamed

question

common symptom of plantar fasciitis?

answer

-are pain and tenderness under the ball of the foot at the heel, or at both locations

question

the pain of plantar fasciitis is particularly noticeable during _(when at day)

answer

first steps in the morning

question

if plantar fasciitis is not treated, how the injury can progress?

answer

if not treated properly, this injury may progress until weight-bearing activities are too painful to endure

question

what can I do to avoid injury when I exercise?

answer

-reducing risk for exercise injuries requires common sense and some preventative measures -wear protective gear (helmets, knee pads, elbow pads, eyewear) and footwear that is appropriate for your activity -vary your activities to avoid overuse injuries -dress for the weather, try to avoid exercising in extreme conditions, and always stay properly hydrated -finally, respect your personal physical limitations, listen to your body, and if needed, reevaluate and change your exercise program

question

what are shin splints? (how many medical conditions it describes)

answer

-general term for any pain that occurs on the front part of the lower leg, describes more than 20 different medical conditions

question

what is the most common type of shin splints? (where occurs)

answer

-occurs along the inner side of the tibia and is usually a combination of muscle irritation and irritation of the tissues that attach the muscles to the bone

question

specific pain on the tibia or on the fibula (adjacent smaller bone) should be examined for a possible_

answer

stress fracture

question

what two kind of people are at risk of shin splints?

answer

-sedentary people who start a new weight-bearing physical activity are at the greater risk for shin splints, although even well-condition aerobic exercisers who rapidly increase their distance or pace may also be at risk

question

what physical activities can result in shin splints? (2; 2 careers or jobs that may develop them)

answer

-running and exercise classes are the most frequent cause of shin splints, but those who do a great deal of walking (ex: postal carriers and restaurant workers) may also develop them

question

what is runner's knee?

answer

-describes a series of problems involving the muscles, tendons, and ligaments of the knee

question

the most common cause of runner's knee is_. what sex is most commonly affected and why? what happens that causes runner's knee?

answer

-abnormal movements of patella (kneecap) -women are more commonly affected due to greater dynamic flexibility in their hips and knees -the abnormal movements of patella irritate the cartilage on the back of the patella and nearby tendons and ligaments

question

main symptom of runner's knee?

answer

-the main symptom is the pain experienced when downward pressure is applied to the kneecap after the knee is straightened fully

question

what are additional symptoms of runner's knee?

answer

-pain, swelling, redness, and tenderness around the patella -dull aching pain in the center of the knee

question

to prevent exercise injuries you should use appropriate_(2)

answer

-appropriate footwear -appropriate protective equipment

question

what are steps you can take to reduce your risk of overuse or traumatic injuries?

answer

-use common sense -use proper gear and equipment -vary your physical activities throughout the week -set appropriate and realistic short- and long-term goals -listen to your body when working out

question

what are warning signs that you can use to prevent injuries? (3)

answer

-muscle stiffness and soreness -bone and joint pains -whole-body fatigue that simply does not go away

question

proper footwear can decrease the likelihood of _(3) injuries

answer

-foot -knee -back

question

why to use appropriate footwear when running? (what happens at body level)

answer

-running is a collision sport, with each stride, the runner's foot collides with the ground with a force 3 to 5 times the runner's body weight -the force not absorbed by the running shoe is transmitted upward into the foot, leg, thigh, and back -our bodies can absorb forces such as these but may be injured by the cumulative effect of repetitive impacts. -Thus, the shoes' ability to absorb shock is critical (for anyone engaged in weight-bearing activities)

question

in addition to absorbing shock, an athletic shoe should provide a _for_. include tips to choose best shoes

answer

-a good fit for maximal comfort and performance tips: shop at sport stores that know, try shoes later in day when feet are largest, make sure there is little extra room in the toe and the width is appropriate, choose shoes specifically designed for your sport or activity

question

when shoes need to be replaced?

answer

-shoes of any type should be replaced once they lose their cushioning -continuing to use a shoe that is worn out will increase your risk of injury

question

Replace athletic shoes after_months of moderate use or after _months of heavy use

answer

-6 to 9 months of moderate use -3 to 6 months of heavy use

question

Using well-fitted, appropriate protective equipment for physical activity. as example,using correct racquet helps prevent _(disease)

answer

-tennis elbow

question

_injuries can occur in virtually all physical activities, although some are more risky than others. as many as _% of the _injuries resulting form racquetball and squash could be prevented by wearing appropriate _

answer

-eye injuries -90% -eye injuries -eye protection (goggles with polycarbonate lenses)

question

wearing a _while bicycle riding is an important safety precaution. An estimate of _% of hear injuries among cyclists can be prevented by wearing it. Direct medical cost of cyclists for this reason is an estimated of _a year. Look for them that meet the standards established by _(organization)

answer

-helmet -45% to 88% -$81 million a year -American National Standards Institute or the Snell Memorial Foundation

question

exercising in _(2) weather increases your risk of heat-related injury. why? (body level)

answer

-hot or humid -in these conditions, your body's rate of heat production can exceed its ability to cool itself

question

the 3 different heat stress illnesses, progressive in their level of severity, are_

answer

-heat cramps -heat exhaustion -heatstroke

question

heat cramps (what it is, how serious)

answer

-involuntary and forcible muscle contraction that occur during or following exercise in hot and/or humid weather -heat-related involuntary and forcible muscle contractions that cannot be relaxed -the least serious problem

question

how heat cramps can be prevented? (2)

answer

-it can usually be prevented by adequate fluid replacement and a dietary intake that includes the electrolytes lost through sweating

question

heat exhaustion (what it is, how serious, what happens in body)

answer

-a heat stress illness caused by significant dehydration resulting from exercise in hot and/or humid conditions -mild form of shock, in which the blood pools in the arms and legs away from the brain and major organs of the body

question

what causes heat exhaustation? (why happens or reason?)

answer

it is caused by excessive water loss (dehydration) because of intense or prolonged exercise or work in a hot and/or humid environment

question

symptoms of heat exhaustion. how your skin will be?

answer

-nausea -headache -fatigue -dizziness and faintness -paradoxically -"goosebumps" and chills -when suffering from heat exhaustion, your skin will be cool and moist

question

heatstroke (other name, definition, how serious)

answer

-often called suntroke -a deadly stress illness resulting from dehydration and overexertion in hot and/or humid conditions -life-threatening emergency condition with a high morbidity and mortality rate

question

when heatstroke occurs?

answer

heatstroke occurs during vigorous exercise when the body's heat production significantly exceeds its cooling capacities

question

in heatstroke, how the core body temperature can rise? what happens because of this increase in core body temperature?

answer

-core body temperature can rise from normal (98.6 degree F) to 105 F to 110 F within minutes after the body's cooling mechanism shuts down -a rapid increase in core body temperature can cause brain damage, permanent disability, and death

question

what are common signs of heatstroke?

answer

-dry, hot, and usually red skin -very high body temperature -rapid heart rate

question

what you should do if you experience any of the symptoms of heatstroke?

answer

-stop exercising immediately -move to the shade or a cool spot to rest and drink plenty of cool fluids for heat cramps and exhaustation -if heatstroke is suspected, seek medical attention immediately

question

what are other situations in which heat stress illnesses may occur even if the danger is not so obvious?

answer

-serious or fatal heat stroke may result from prolonged immersion in a sauna, hot tube, or stream bath or form exercising in a plastic or rubber head-to-toe "sauna suit" -similarly, exercising or training in the heat with lots of heavy clothing and equipment, such as a football uniform, including helmet, puts an individual at risk

question

steps to follow to prevent heat stress (precautions)

answer

1. acclimatize yourself to hot or humid conditions: process of heat acclimatization, which increase your body's cooling efficiency, requires about 10 to 14 days of gradually increased physical activity in the hot environment 2. reduce your risk of dehydration by replacing fluids before, during,and after exercise 3. wear clothing appropriate for the activity and the environment (light colored nylon shorts and a mesh tank top) 4. use common sense (in a very hot and/or humid day, postpone your lunchtime run until evening when it is cooler)

question

when you exercise in cool weather, especially in _conditions, your body's rate of _is frequently greater than its rate of _. These conditions may lead to _

answer

-windy conditions -heat loss -heat production -hypothermia

question

hypothermia (definition, what body temperature)

answer

-potentially fatal condition caused by abnormally low body core temperature -body's core temperature drops below 95 degree F

question

what temperatures and weather conditions can lead to hypothermia?

answer

-temperatures need not be frigid for hypothermia to occur -it can also result from prolonged, vigorous exercise in 40 to 50 degrees F temperatures, particularly if there is rain, snow, or a strong wind

question

what happens when the body core temperature drops from its normal 98.6 F to about 93.2 F?

answer

-shivering begins -you may also experience cold hands and feet, poor judgment, apathy, and amnesia

question

shivering (what it is and function)

answer

-involuntary contraction of nearly every muscle in the body -increases body temperature by using the heat given off by muscle activity

question

shivering_in most hypothermia victims as body core temperature drop to between _, a sign that the body has lost its ability to _

answer

-ceases -87 degree F to 90 degree F -lost its ability to generate heat

question

_usually occurs at a body core temperature between 75 degree F and 80 degree F

answer

-death

question

to prevent hypothermia, what to do?

answer

-analyze weather conditions before engaging in outdoor physical activity. remember, wind and humidity are as significant as temperature -have a friend join you for your cold-weather outdoor activities -wear layers of appropriate clothing to prevent excessive heat loss (polypropylene or woolen undergarments, a windproof outer garment, and a wool hat and gloves) -keep your heat, hands, and feet warm -do not allow yourself become dehydrated

question

First-aid treatment for virtually all fitness-training related injuries involves _(acronym and what each letter mean)

answer

RICE means: Rest Ice Compression Elevation

question

For treatment of exercise injury, in RICE, explain: Rest (why needed)

answer

-is required to avoid further irritation of the injured body part

question

For treatment of exercise injury, in RICE, explain: Ice (why used (body level), to prevent frostbite, what do?, how long a new injury should be iced, 2 advantages of applying ice)

answer

-Ice is applied to relieve pain and constrict the blood vessels to reduce internal or external bleeding -to prevent frostbite, wrap the ice or cold pack in a layer of wet toweling or elastic bandage before applying to your skin -a new injury should be iced for approx 20 minutes every hour for the first 24 to 72 hours -applying ice to an injury can help relive pain and reduce swelling

question

For treatment of exercise injury, in RICE, explain: Compression (how can be accomplished, why do this, be careful with what, what indicates that the compression wrap should be loosened)

answer

-compression of the injured body part can be accomplished with a 4- or 6-inch-wide elastic bandage; this applies indirect pressure to damaged blood vessels to help stop bleeding -be careful that the compression wrap does not interfere with normal blood flow -Throbbing or pain indicates that the compression wrap should be loosened

question

For treatment of exercise injury, in RICE, explain: Elevation (what elevation and why do it?)

answer

-elevation of an injured extremity above the level of your heart also helps control internal or external bleeding by making the blood flow upward to reach the injured area

question

physical fitness (definition)

answer

is the ability to perform moderate-to-vigorous levels of physical activity on a regular basis without excessive fatigue.

question

Now that we can see the role of exercise in relation to physical fitness, how much exercise do we need to achieve physical fitness? (adult)

answer

The Center for Disease Control and American College of Sports Medicine (ACSM) recommends that adults engage in moderate-intensity physical activities for at least 30 minutes on most days of the week.

question

Can weight loss occur with exercise alone? (a method, how do it without reduce food intake)

answer

-An effective method for losing weight combines regular cardiorespiratory exercises with a moderate decrease in food intake. -However, if you only want to lose weight through exercise, you will have to spend more time exercising than if you reduce your caloric intake at the same time.

question

Is the maximum volume of oxygen consumed by the muscles during exercise known as: (a) target heart rate; or (b) aerobic capacity?

answer

The answer is B - aerobic capacity.

question

One of the main components of an aerobic exercise program is: (a) metabolism; or (b) intensity

answer

The answer is B - intensity. One way to measure intensity is to use your target heart rate.

question

What effect does regular exercise have on lipoproteins? (a) It decreases the levels of LDLs and increases the levels of HDLs; or (b) It increases the levels of LDLs and decreases the levels of HDLs.

answer

The answer is A. Exercise increases the levels of HDLs thereby decreasing the levels of LDLs.

question

A test of aerobic capacity administered by a physician, exercise physiologist, or other trained person is called a(n): (a) aerobic endurance test; or (b) graded exercise test?

answer

The answer is B. A graded test gradually increases the cardiorespiratory workload.

question

The "talk test" measures: (a) exercise frequency; or (b) exercise intensity?

answer

The answer is B - exercise intensity. This is the easiest, but least scientific, method of measuring exercise intensity.

question

An effective resistance exercise program involves which of the following principles? Is it: (a) flexibility principle; or (b) overload principle?

answer

The answer is B - overload principle. This is the most important principle of strength development.

question

Yoga, tai chi, and Pilates are three major styles of exercise that focus on: (a) flexibility; or (b) stretching?

answer

The answer is B - stretching.

question

Theresa wants to lower her ratio of fat weight to her total body weight. She wants to work on her: (a) muscular endurance; or (b) body composition?

answer

The answer is B - body composition. This refers to the ratio of lean body mass to fat body mass.

question

Janice has been lifting 95 pounds while doing three sets of 10 leg curls. To become stronger, she began lifting 105 pounds wile doing leg curls. What principle of strength development does this represent? Is it: (a) specificity-of-training principle; or (b) overload principle?

answer

The correct answer is B - overload principle.

question

Joel enjoys various types of fitness exercises. He alternates his training days with jogging, cycling, and step aerobics. What type of training is this called? Is it: (a) cardiac fitness training; or (b) cross training?

answer

The correct answer is B - cross training.

question

What is defined as any bodily movement that is produced by the contraction of skeletal muscles and that substantially requires energy expenditures? Is the correct answer: (a) physical fitness; or (b) physical activity?

answer

The answer is B - physical activity.

question

A disease characterized by low bone mass and deterioration of bone tissues is known as: (a) osteo arthritis; or (b) osteoporosis?

answer

The answer is B - osteoporosis.

question

After exercise bouts lasting longer than 30 minutes, white blood cells may remain elevated for how long before returning to normal levels? Is it: (a) 12 hours; or (b) 24 hours?

answer

The answer is B - 24 hours.

question

Exercise can reduce levels of this "bad cholesterol". Is it: (a) LDLs or (b) HDLs

answer

The answer is A - LDLs.

question

The most common way to assess strength in a resistance exercise program is the: (a) one repetition maximum; or (b) peak exertion test?

answer

The answer is A - one repetition maximum.

question

Muscle action to produce force while contracting is referred to as: (a) concentric; or (b) eccentric?

answer

The answer is A - concentric.

question

Overtraining syndrome occurs when: (a) total body mass and fat mass generally decrease, while fat-free mass remains constant; or (b) experienced athletes engage in systematic and progressive increases in training without enough rest and recovery time?

answer

The answer is B - experienced athletes engage in systematic and progressive increases in training without enough rest and recovery time.

question

The treatment for all personal fitness injuries involves: (a) relaxation, ice, compression, and elevation; or (b) rest, ice, compression, and elevation?

answer

The answer is B - rest, ice, compression, and elevation.

question

Muscular strength can be defined as: (a) the amount of weight that can be lifted or moved just once; or (b) the amount of force that a muscle is capable of exerting?

answer

The answer is B - the amount of force that a muscle is capable of exerting.

question

The goal of aerobic exercise is to be able to exercise with the appropriate intensity for how many minutes? Is it: (a) 15-20 minutes; or (b) 20-30 minutes?

answer

The answer is B - 20-30.

question

In the video of Can you be Fat & Fit?, do you have to be svelte (thin) to be healthy? include research info.

answer

no -you can be both fat and fit -exercise can decrease the health risks associated with excess weight -men that are obese and fit tend to be live longer than those who are lean and unfit. -heavy women that are obese and fit still have high risk of heart disease but have lower risk than those obese women that are sedentary -to be fit is at least 30 mins/day; 5 days/week of moderately-intense activity that include brisk walking, biking or yard working. -although we cannot all be slim, we can find ways to move more -lots of reason to keep moving no matter what is on the scale.

question

In the video Chapter 9 Video: Personal Fitness and Exercise, what they are doing?

answer

-two families of volunteered to change diets and exercises regimes to try to loose weight forever. -They will be doing intensive hour-long work outs 3 times every week. His moto is constant movement. -Like 50% of americans, our families have been not doing any exerscise to gain any lasting benefits. -miles (trainer) puts family in circuits of weight, carido, and workouts. As stamina increases, the rotations become longer and weight will increase. -exercise alone will not take families where they need to go. They need a diet too. -diets are about balance not deprivation. -Sara (dietician) is little and often. smaller cooked food meals, healthier nutritious snacks like apples or carrots, individual portions instead of open packs of snacks and candy. individual portion sizes of candy is ok to have once in a while -moderation is everything. It is not about restrictions. it is about balance and even have fats in small quantity. it is about having enough carbohydrates, having enough protein, having enough fat in diet. you need all of it

question

How much exercise does a person have to do for optimal health? what are the benefits?

answer

-Thirty minutes of moderate intensity exercise on five or more days of the week is really the bedrock dose. -The fitness level associated with that dose effectively yields a 50 percent reduction in mortality risk. If you do more than the recommended levels by doing, say, 60 minutes of brisk walking or 45 minutes of jogging, you get another 10 percent to 15 percent reduction in mortality risk.

question

Does exercising less than 30 minutes, five days a week, provide benefits?

answer

Yes. Our most recent research suggests that you can accrue benefits even if you don't get the recommended dose.

question

How regular exercise and average daily calorie intake have changed? (national survey)

answer

we know from national surveys that the percentage of adults who report doing regular exercise has remained about the same over the past 25 years, as has average daily calorie intake.

question

So why are we in the midst of an obesity epidemic?

answer

-I and others believe it's because we have essentially engineered energy expenditure out of our daily life at work, at home and in recreational activities. energy expenditure in daily life has been driven way down.

question

How harmful is being a couch potato? (include enzyme and role of it)

answer

-More than we imagined. We now have preliminary evidence that an extremely sedentary life, in and of itself, is probably harmful, and that the harmful effects may be additive.Even a daily bout of running or some other exercise may not entirely eliminate the harm if you spend the rest of the time sitting. The data come from experiments with rats that were kept immobilized, and with humans who sat in wheelchairs all day. In both instances, levels of an enzyme called lipoprotein lipase (L.P.L.) were far lower — 27 percent worse — compared with levels seen in routine sedentary living. -We've known for some time that exercise raises L.P.L. levels, and that this helps the body get rid of fats called triglycerides. -People who go from a routine sedentary existence to including a 30-minute run daily get a 22 percent increase in L.P.L.

question

How do you know if you're exercising at moderate intensity?

answer

-The term "moderate intensity" is relative. (relative to yourself) -simple rule of thumb is if you're walking and are mildly breathless but can talk with little effort, then you're probably doing moderate-intensity exercise. If you're walking or running and gasping for breath, and you feel your heart pounding, and you can talk only with difficulty, then you're in the vigorous activity range.

question

What about strength training and other types of exercise?

answer

-The database on the health benefits of strength has gotten stronger over the past decade -The new recommendations suggest doing eight to 10 strength-training exercises, with eight to 12 repetitions of each exercise, twice a week, along with vigorously intense aerobic exercise for 20 minutes three days per week as an alternative to 30 minutes of moderately intense cardio five days per week.

question

Does age make a difference?

answer

-Everyone benefits. In younger individuals who do strength training, we're seeing lower mortality rates and a lower risk of metabolic syndrome compared with their peers who are not strong. For older individuals, we've reported that strength is associated with a reduced risk of loss of function. And we know that when frail older adults do resistance training for the legs, their risk of falling is reduced. the new recommendations emphasize balance exercises for older adults to prevent falls. And we mention that flexibility is important, which means it's a good idea to do some stretching exercises in addition to whatever other activities you do.

question

Can someone be fat and fit?

answer

Yes. We began in 1995 to look at fitness and fatness as predictors of mortality, separately and together. What we found then, and continue to find in ongoing studies, is that people who are fat and are also fit do not have a substantially elevated risk of mortality. In fact, they have a much lower mortality risk compared with lower- or normal-weight individuals who are sedentary.

question

As a public health specialist, what's your bottom-line advice?

answer

I think those of us involved in public health have to stop carrying on at such great length about how bad obesity is; that strategy simply is not working. We need to focus instead on behaviors that lead to good health: eating more fruits, vegetables and whole grains; keeping fat and alcohol intake to a minimum; and accumulating 30 minutes of walking on at least five days per week. If everyone did that, they'd be healthier.

question

what physical activity guidelines for americans do?

answer

The PAG provide science-based guidance to help Americans ages 6 and older maintain or improve their health through regular physical activity.

question

lean does not mean_and fat does not necessarily mean_

answer

-healthy -unfit

question

can you be fat and fit?

answer

-yes -there are people thin who are quite unhealthy and there are fat people who are healthy -unfit and fat people by each alone increase likeness of die -but, fitness eliminates the risk of mortality of fatness

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