Fitness Exam Study Guide PDF

Physical activity: ability to carry out daily tasks Exercise: planned physical activity that is repetitive bodily movements - only 25 percent of adults meet physical activity guidelines of aeorbic and muscle strengthening activities - Lack of physical activity are accosictaed with c...

Physical activity: ability to carry out daily tasks Exercise: planned physical activity that is repetitive bodily movements - only 25 percent of adults meet physical activity guidelines of aeorbic and muscle strengthening activities - Lack of physical activity are accosictaed with chronic dieases, altered ADL, feelings of anxiety and depression Warm-up: prepares the body for work and core temp increases from 1 to 2 degrees - Important to let a few mins lap in between the warm up Warm up consists of: aerobic exercise Positive effects on warming up: - Faster muscle contraction and relaxation - Improvements in muscle strength and power - Increased blood flow to active muscles - Increased psychological preparedness for performance General warm up consists: of 5 to 10 mins of slow activity (jogging or skipping) Specific warm up consists of:incorportating movement similar to the movement of the athletic sport and should last 10 to 20 mins R.A.M.P Raise: elevate body temp., heart rate, respiration rate, blood flow, and joint fluid via low intensity activities that simulate movement of upcoming activities Activities and Mobilize: activately move through a range of motion Potentiate: perform sport specific activities that progress in intensity Cool down: - Gives the body time to cool down because if you stop suddenly exercising, the muscle pump alo stops, resulting in blood pooling - Examples of cool down: walking for 5 mins and static stretching Flexibility: regular stretching causes permanent lengthening of tendons and ligaments and temporarily lengthening muscles Components of physical activity: 1) Cardiorespiratory endurance/Aerobic 2) Muscle Strength 3) Muscle endurance 4) Flexibility 5) Body composition 1)Cardiorespiratory Endurance: - aerobic fitness - Aerobic activities should be balanced and complete exercise program for 30 to 90 mins if uninterrupted exercise 2)Muscle strength and endurance: - Strength training (ex: weight lifting) - Increase in muscle strength and size Muscle endurance: ability to do work over a period of time Reps: number of times an exercise is performed Sets: number of times an exercise is performed with repetition Load: amount of weight assigned to an exercise set Volume: total amount of work done Ex: 3 sets of 10 and 3 sets of 10 bench presses= 6 working sets of chest Rest: time of recovery between sets and/or exercise Repetition max: most weight lifted for a specific number of repetition Superset: involves sequentially performing 2 different exercises for the same muscle group/on working opposing muscle groups back to back with little rest in between (ex: working out on quads then immediately working on hamstrings) Compound set: involves sequentially performing 2 different exercises for the same muscle group (ex: bench press followed by press ups) Progressive resistance exercise (PRE):gradually overlap one of the body system it wil l develop greater capacity to perform at the higher level/increasing the volume, intensity, and complexity exercise performed to challenge the body Guidelines for PRE: - Allow sufficient time for recovery (48 hours for strength training) - … PRE overload principle: applying a stimulus greater than that usually experienced or above ones normal levels F.I.T.T principle: F: frequency of exercise (hoe many days per week) I: Intensity (diffuculty) T: type (mode of exercise) T:time (duration of exercise) Cardiorespiratory System: two organ systems working together Cardio=heart Vascular=blood vessels Respiratory system=lungs Respiratory system: works together to deliver nutrients to remove waste Cardiovascular System: the network responsible food connecting all of the tissues of the body Components:heart, blood vessels, blood Heart: pump that moves nutrients and waste throughout the body Blood vessel:connects the tissue, conduit within which blood flows Blood:carries the nutrient and waste and consists of plasma, red blood cells, and white blood cells Cardiovascular response to exercise: - Blood flow must increase to mrr y high physiologic demands of the body - Oxygen increase and energy substrates increase - Removal of metabolic waste - Can be accomplished in two different ways: increase cardiac output and redirects blood flow Respiratory System: getting oxygen in and carbon dioxide out - When exercise intensity increase, the active muscles require a larger supply of oxygen - This requires an increase in the qualility of carbon dioxide and oxygen exchange between air and blood Determining cardiorespiratory intensity: -most common and direct method for determining cardiorespiratory fitness is by measuring VO2 during a graded exercise test VO2:the amount of oxygen consumed per min. Measuring oxygen consumption” - Sedentary college aged individuals: (40ml)(kg^-1)(min^-1) - World class cross country skies/atheles: 70-80ml - Heart transplant candidate: (13-14 ml)(kg^-1)(min^-1) Calculate Cardiorespiratory intensity: - rate of perceived exertion: borg’s scale=6-20 - Modified borg scale: 0-10 - Both methods utilize the concept that HR and VO2 have linear relationship (one increase the other increase vice versa) Calculating carotid artery heart rate: (side of neck) Count number of beats per min in 15 seconds and multiply this number by 4 Heart Rate monitor: used to get a more accurate heart rate measurement (fitbit, apple watch, etc) - Important during exercise when its more diffcuult to to get a clear measurement using manual method Predict HR max: 220-age=HRmax Ex: HR max: 180 bpm HR rest:60bpm HRR:HRmac-HRrest HRR: 180-60= 120bpm (heart rate reserve) Heart rate reserve:the difference between your maximum (peak) heart rate and your resting heart rate. Flexibility: ability to move a joint through its complete range of motion Important for athletic performance as well as for activities of daily living Compliance of other tissues is also important (tendons, ligaments) Compensations: when a joint deviated from its normal or ideal path Two major observable factors are mobility and stability We want to figure out: why is this happening and is it functional Example of compensation: Static flexibility: the range of possible movement about a joint and its surrounding muscles during a passive movement Dynamic flexibility: the available ROM during active movements; it requires voluntary muscular actions Mobility: involves muscle and joint; describes freedom of movement Stability: ability to control force or movement (a precursor to strength) Assessing flexibility: Literature reviews have found that stretching, acutely and chronically increases the range of motion at the target joint It prevents injury and improves movement and ADL Sit and reach had been used to access low back and hip joint Hip Flexion Test (hamstring flexibility): client is supine with legs extended, trainer lift leg to be tested as high as possible maintaining the knee extended position, normal is an angle of 80 to 85 degrees Active knee extension hamstring flexibility test: client is supine and hip if passively flexed and “single knee to chest” Thomas Test (hip flexor test): client lays on the table with knees dangling and client pulls one knee to chest and the trainer observes if the other hip flexes Apley’s Scratch Test: one hand reaches up and one hand reaches down and trys to reach them together Static stretch: slow and constant with the position held for 15 to 30 seconds Ballistic stretch: typically involves active muscular effort and uses a bouncing type movement in which the end position is not held Dynamic stretch: a type of functionally based stretching exercise that uses sport specific movement to prepare the body for activity 5 to 10 repetitions for each movement, either in place or over given distance Proprioceptive neuromuscular facilitation: a form of flexibility training that involves both stretching and contraction of the muscle group being targeted Recommendations: F: flexibility training should be performed 2 to 3 days per week, with daily most effective I: hold static stretches to the point of slight discomfort T: total of 60 seconds per joint (Static: 10 to 30 seconds, Pnf: 3 to 6 seconds, 10 to 40 seconds of assisted stretch T:static, dynamic, pnf Aeorbic/anaerobic: body breaking down ATP, primary energy molecule of the body. Only when energy is liberated from the breakdown of ATP can the cells of the body perform work Atp is generated by the process of using oxygen metabolism is aerobic When ATP is generated without the use of oxygen, metabolism is anaerobic Training is going to rely on anaerobic Anaerobic training: exercise that uses energy in the absence of oxygen (ex: weight lifting, sprinting, or high intensity interval training) - Atp is needed quickly yo perform an activity - Anaerobic activity do not depend on oxygen metabolism at all because exercise intensity is high and the duration is less than 2 or 3 mins Aerobic: a physical activity that uses large muscle groups that is repetitive, rhythmic, increases oxygen use, and your heart rate - activity must last a minimum of 5 continuous mins to generate most of the energy from aerobic energy systems - terms interchangeable used with aerobic power, cardiorespiratory fitness, cardiorespiratory endurance, and maximal oxygen consumption - frequency: 3 to 5 days per week - optimal benefits and may be more or less depending upon goals -interrelates with duration,intensity - depends upon individual goals and desires and time available for exercise intensity: -rating of perceived exertion -heart rate range: 30-85 percent HRR, 57-94 percent Maximum heart rate Duration: 20 to 90 mins of continuous activity intermittent: minimum of 10 min.bouts Optimal benefits May be more or less Interrelates with frequency, intensity Dependent upon individual goals, desires, and time available for exercise Mode or Type: -Activities using large muscle groups, maintained continuously and rhythmic -”aerobic” in nature -dependent upon: individual goals, desires, and time avaliable Rating of perceived exertion: 6, 7 (very, very light), 8, 9 (very light), 10, 11(fairly light), 12, 13 (somewhat hard), 14, 15 (hard), 16, 17(very hard),18,19(vert,very hard), 20 Intensity Considerations: fitness goals/objectives Individual preferences for exercise Level of fitness Exercise history Risk of CV or orthopedic injury Medications that may affect HR or CO Functional limitations, symptoms Exercise mode: swim vs run Types of Aerobic Training: -Long, slow distance -pace/tempo -Interval training -High intensity training -fartlek Long, slow distance training: Frequency: 1 to 2 days/week Intensity: 70 percent VO2 Max or 80 HR max Time: 30 plus mins and considered to be at or greater than “race” distance Primary modes: running and cycling Pace/Tempo Training: steady and constant pace Two types: Steady pace/tempo training Intermittent pace/tempo training Frequency: 1 to 2 days/week Intensity: determined by “race pace” and distance of race and considered “thershold training” Time: 20 to 30 mins Mode: running and cycling Interval Training: Frequency: 1 to 2 days/week Intensity:near-maximal VO2max and/or HR Time: 3 to 5 mins with an equal work:rest ratio Primary Modes: running, cycle Ex:speed run High Intensity Interval Training: Frequency: 1 day/week Intensity: maximal exertion Time: 30 to 90 seconds with a work:rest ratio dependent on the work time Use of sets and reps is encouraged for volume control Burns more calories and increases post exercise fat oxidation and energy expenditure Improves endothelial function, VO2 max, body mass index (bmi), body fat percentage, blood pressure, and blood glucose regulation more than steady-state exercise Primary Modes: highly dependent on access and specificity however running or cycling is mostly used Fartlek: -varying speed and intensity throughout a continuous run Frequency: 1 day a week Intensity: 70 percent VO2max during recovery bouts Near maximal effort Time: 20 to 60 mins or total competition duration Work bouts , recovery bouts Primary Modes: running and cycling SMART Goals: - Specific - Measurable - Attainable or action oriented - Relevant - Time frame Barriers to Adherence: - Too little time - Too little energy (encourage proper rest, nutrition, hydration) - Too little money (services should be affordable) Fitness Assessment: Reasons for assessing: - Identify physical abilities in need of improvement - Appropriate testing measures and analysis can determine which physical qualities of an individual can be targeted in prescribed exercise programs Test: A procedure for assessing ability in a particular endeavor Field test: A test used to assess ability that is performed away from the laboratory and doesn’t require extensive training or expensive equipment Measurement: the process of collecting test data Evaluation: the process of analyzing test results to make decisions Mid-test: A test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefit Post-test: A test administered after the training period to determine the success of the training program in achieving the training objectives Validity: the degree to which a test or test item measures what it is supposed to measure - One of the most important characteristics of testing Reliability: a measure of the degree of consistency or repeatability of a test - A test must be reliable to be valid, because highly variable results have little meaning Body composition: relative proportions by weight of fat and lean tissue Anthropometry: generally includes measurements of height, weight, and selected body girth Local muscular endurance: ability of certain muscle groups to perform repeated contractions against a submaximal resistance Anaerobic capacity: maximal rate of energy production by the combined phosphagen and anaerobic glycolytic energy systems for moderate-duration activities Aerobic capacity:maximal rate at which an individual can produce energy through oxidation of energy resources (carbohydrates, fats, and proteins) - Usually expressed as a volume of oxygen consumed per kilogram of body weight per minute Muscular Endurance: -body weight squats -pull-up -push-up -sit-up Squats: stand in front of the chair, butt towards it, and feet shoulder width apart, squat down and lightly touch your glutes on the chair, immediately stand back up, repeat until you are fatigue Chin-up: hang from the bar with palms of their heads facing them, lift your chin above the bar and lower your body in start position, continue until your unable