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test study guide Created @February 12, 2025 7:12 PM Class Fitness and health chapter 2 Principles of Exercise training for improving physical fitness Reversibility- if you don’t use it you will lose it; stopping what...

test study guide Created @February 12, 2025 7:12 PM Class Fitness and health chapter 2 Principles of Exercise training for improving physical fitness Reversibility- if you don’t use it you will lose it; stopping what you’re doing altogether. The de-training cycle starts in 72 hours. Think about when you go on vacation and don’t go to the gym. Variation- We need to change things up to stimuli in the body to see results; you can’t do the same thing repeatedly and expect results. -the best way to build out functioning capacity. individualization- when writing training programs it needs to be customized to the individual. Designing your exercise program Exercise Prescription(ExRx): involuntary; when you hear that prescription you are more likely to follow it when the term prescription is used instead of program. -an individualized amount of exercise that will promote PA and achieve benefits for a person. fitness goals, mode, warm-up test study guide 1  Warm up: -it should always start with a warm-up, which should be 5-15 minutes and precede a workout low, moderate intensity (progressive) should it be the whole body(treadmill or jogging to move the body) or exercise specific ( like doing hip mobility or ankle mobility) purpose: increase muscle temp, vasodilation, HR. The workout F.I.T.T Principle -Frequency, Intensity, Time, Type The cooldown -meant to be very low intensity; clear out exercise metabolites that built up during the workout. purpose lower body temp get blood back to the heart (venous return) prevent blood pooling Is too much exercise good or bad? it can lead to injury, and increase your chances of getting sick if you work out too much. Avoid Sedentary behaviors -prolonged sitting (>10 hours/day) may have more negative health risks than smoking taking breaks may reduce the risks of numerous diseases. test study guide 2  even if you exercise, sitting for that long out weighs the benefits you get from exercising. Current guidelines Adult 18-64 150 minutes of moderate intensity 75 minutes of vigorous it can be either or or mix of both. the minimum threshold for health benefits is 30 minutes most days of the week. barriers to physical activity -lack of time -lack of motivation and commitment- #1 barrier chapter 3 What is CRF/CRE -CRE is the ability to perform aerobic exercise for a prolonged period of time. Benefits are wide but include- increased EE, weight loss, decreased CVD risk. We measure aerobic fitness through VO2 max= gold standard measurement of CRE the maximal amount of oxygen the body can consume and utilize during exercise. VO2 max- most valid measurement of cardiorespiratory fitness test study guide 3  VO2 max= cardiac output- the amount of blood my heart pumps per minutes x arteriovenous difference. VO2 max= Q x. A-VO2 diff. ( accronym ) VO2 max=. (HR X SV). X. A-V02 diff VO2 max = Cardiac Output * arteriovenous difference- the broadest formula cardiac output is = (HR * SV) cardiorespiratory system = cardiovascular system + respiratory system -heart and blood vessels + lungs & muscle involved. Heart——”2 pumps in 1” Right side- pumps oxygen depleted blood to the lungs or back to the heart. (pulmonary circuit) left side- pumps oxygen rich blood to tissues throughout the body (systemic circuit) circulatory system— blood vessels arteries- carry oxygen rich blood to the body away from the heart ( systemic circuit). Veins- carry oxygen depleted blood from the body’s tissues back to the heart (pulmonary circuit) *Exception: Pulmonary artery & pulmonary vein test study guide 4  the respiratory system lungs -Exhalation- carbon dioxide is release from the air – Inhalation- oxygen enters the lungs Alveoli- tiny air sacs which allow for rapid gaseous exchange Creating energy Energy is the fuel needed to make the muscle move for activity; we get fuel by breaking down foods. released from the breakdown of food is used to make a biochemical compound called Adenosine Triphosphate (ATP) -however the human body can only store a small amount; we have to make more ATP. 2 ways to produce ATP -Anaerobic system (does not require oxygen) -Aerobic system (requires oxygen) Anaerobic energy production -High energy phosphates (ATP-PC)- first to make atp, fastest to make but first to run out. ATP- store small amounts(few seconds of energy) PCr (phosphocreatine) - 5-10 seconds of energy. -how to make more? we make more with PCr- by combining the leftover ADP test study guide 5  -if we run out of PCr the system stops but we switch over to the next system- glycolysis. Glycolysis- a process that breaks down carbs (cho) in cells. 2 main ways CHO are supplied to muscles blood glucose glycogen (storage form of glucose) -most anaerobic ATP production comes from glycolysis and produces quick energy after ATP-PC system Anaerobic energy production -Two main products of glycolysis ATP(2) Lactic Acid Aerobic Energy Production -Any sort of exercise that is more than 1 minute you are getting your energy from the aerobic energy production. -continuation of glycolysis. CHO, Fats, and proteins can be used to produce ATP prolonged exercise (>20 minutes)—> gradual shifts from CHO to fats as a fuel course. we can use protein but we want to spare it as much as we can. The energy continuum -Everything is happening at the same time the only thing changing is the type of exercise being done. test study guide 6  many types of exercise use both systems. Anaerobic dominates short term; lifting a bar taking a couple seconds using massive energy in such a short span of time. Aerobic dominates long term; a marathon being ran- using continuous energy being used. ie: soccer, basketball, football is 30% aerobic. Acute responses- what happens immediately during and after exercise?-aerobic -the need for oxygen goes up. VO2 max=Cardiac output x arteriovenous difference VO2 max = Q * A-VO2 diff VO2 max = (HR * SV) * A-VO2 diff Long term adaptions- aerobic Adaptations = changes over time that accrue with regular exercise -decreased HR -Increased SV & Q -Increased V02 mac, respiratory abilities, ability to produce aerobic ATP. Evaluating CRE -V02 mac test= gold standard method. -Field tests; 1 mile walk, 1.5-2 mile run, 6 minute walk. -Cycle ergometer tests *the amount of blood pumped per minutes is cardiac output *heart rate is the number of beats per minute. *stroke value is the amount of blood ejected by the left ventricle per beat. test study guide 7  chapter 4 Muscular strength: ability of a muscle to generate force Muscular endurance: ability to generate force over and over again. Muscular Functionality: your day to day functionality. -Muscular strength and endurance can be maintained with strength and endurance training programs. *the higher your aerobic fitness is the less at risk you are for cardiorespiratory diseases. resistance training might be the better recipe for weight loss than cardiorespiratory training. Strength training in daily life Reduces low back pain Reduces joint and/or muscle injuries from physical activity Delays and reduces age-related decreases in strength Helps prevent osteoporosis Improves ADL performance -Increases resting energy expenditure (also called resting metabolic rate) 1 pound of muscle can increase RMR by 2-3% 5 pounds of muscle can increase RMR by ~10-15% test study guide 8  structure of a muscle -There are about 600 skeletal muscles in the body Primary functions: provide force for movement maintain posture regulate body temperature Movement of the body—>shortening and lengthening muscles Fibers- long thin cells Fascia- dense layer of connective tissue surrounding fibers Tendons- connective tissue that attaches muscle to bone Contraction via electrical signaling Motor unit- motor nerve and all the fibers it innervates -we don’t have one nerve and one fiber because Isotonic (dynamic exercise) Movement of a body part at a joint Most exercise and sports are isotonic done in free motion not controlled. 2 Types of Isotonic: most common form of human movement Concentric: muscle shortens during movement against gravity or resistance Eccentric: muscle lengthens during movement against gravity or test study guide 9  resistance Skeletal muscle exercise classifications. Isometric (static exercise) Uses muscle tension, but involves no movement Good way to develop strength after injury therapeutic places are the place you often find them using this. ie: wall sit, planks Isokinetic Performed at a constant velocity Uses machines that provide resistance throughout the full range of motion -very similar to isotonic but move at the same rate no matter how hard you try to move at a different rate. -Slow-twitch fibers —>Type 1 fibers Contract slowly Generate little force, but are highly resistant to fatigue- (known for aerobic abilities and help us move for a long period of time.) -Fast-twitch fibers —→ Type IIx fibers Contract quickly Generate a lot of force, but fatigue quickly (polar opposite of type 1, cant use this for very long but help produce a lot of energy to like jump up and touch a cieling). -Intermediate fibers —→Type IIa fibers test study guide 10  Serve as a combination of the other two types Contract rapidly, produce great force, and resist fatigue (sit right in the middle between the other two types of fibers.) all the fibers are used equally within the human movement. muscle biopsy- somewhere in the calf or quads; because they are the muscle we use the most throughout the day thats why we choose either or to test the biopsy. -numb the area and shove a needle into the muscle. Fiber recruitment: process involving more muscle fibers to increase muscle force Untrained individuals cannot recruit all muscle fibers! Increases with Training What order do we recruit muscle fibers during exercise? Fast to slow, slow to fast? -you’ll never make substantial changes to your fiber type. Muscular strength 2 physiological factors determine the amount of force muscle can generate: 1. Size of the muscle (primary factor) The larger the muscle, the greater the force produced 2. Number of muscle fibers recruited during a movement The more fibers that are stimulated, the greater the force generated Evaluating muscular strength and endurance muscular strength test test study guide 11  -1 RM test(one repitition maximum) - measures maximum amount of weight that can be lifted one time and for experienced for resisted weight lifters only. muscular endurance test -push up test -sit up/ curl up test -sit to stand test Applying training principles progressive overload- amount of stress you put on the body- slowly adding more weight. -don’t train to failure so often because it’s not good for you. -train to your max but not to you feel soo fatigue. progression- dont go over 10% of your overload. specificity- training specific types of range of motions. -training your entire body( Muscle groups) -intensity recuperation/ recovery-building time for the body to recover. reversibility- if you don’t use it you’ll lose it; gotta keep training. variation- different exercises and variations. individualization- design the exercise based on how one adapts. test study guide 12  High resistance + low repetition = increased strength. low resistance + high repetition = increased endurance Adaptations to resistance training Physiological Changes Faster Fiber Recruitment (Neural Changes) Hypertrophy: increase in muscle size due to fiber size increase Not Common/Unknown: Hyperplasia, the formation of new muscle fibers one of the first adaptations is neural adaptation within the first 10 days. people who are already trained wait to see and have to go about another physiological way to see adaptations in their training. absolute strength: the maximum strength you have without accounting for anything. men have the most absolute strength because of their dna. muscle quality isn’t sex and gender specific. Safety concerns Use spotters Use collars on the ends of free weight bars Don't drop weights Always warm up Breathe during exercises Inhale while lowering the weight test study guide 13  Exhale while lifting the weight Use slow movements Start with light weights and work up gradually Exercise prescirpition Frequency 2-3 days per week for resistance training. 48 hour rule: wait before you engage on the same muscle group. Intensity based on % of 1RM Higher= strength time(volume) #of reps and sets you’re doing. Higher reps= endurance single vs multi set- 3 set optimal type freeweights, machines, bands, medicine balls, ropes, tires, etc. -be creative in your training but goal oriented. Staying motivated Make time to train regularly Make training fun Find a workout space or a facility you like test study guide 14  Develop a realistic routine Plan a program that's challenging, but enjoyable Work out with a friend or training partner Remember the benefits of strength training: improved appearance, elevated self-esteem, an elevated metabolic rate, and an overall feeling of well-being Relative strength-strength level relative to another physiological level- strength relative to your body weight. chapter 5 Part of everyday life; Any movement that requires stretching, reaching, or twisting requires flexibility. Flexibility: The ability to move joints freely through their full range of motion Five structural limitations to movement 1. The shape of bones/type of joint (ball and socket vs hinge) 2. Stiff muscles 3. Connective tissues (ligaments & cartilage) 4. Tendons 5. Tight skin Protecting Skeletal Muscle Two Muscle Protective Systems prevent a role from our muscle tearing and damaging overal. test study guide 15  Golgi Tendon Organs (GTO’s) -identifies tension in out muscles. -Picks up on force in your muscles so it prevents you from even trying to do something in order to not get hurt. -neural adaptation is the first thing that improves from resistance training. Tension- connects muscle to bone Muscle Spindles -when your muscle elongates its called decentric. -prevents your muscles from ripping apart. -when your body dosen’t correlate with a stretch the muscle spindles makes sure your body will contract so it dosent rip. Stretch Benefits of flexibility increased joint mobility – Prevention of excessive tissue build up (Scar) – Joint Lubrication, reduces friction – Reduces tension on muscles! -when one side of your body lacks flexibility the other side has to compensate*. More efficient body movement Better posture test study guide 16  –Good posture: body in alignment Least amount of strain to hold positions -Bad Posture: body out of alignment Holding positions that stretch muscles on one side, while shortening them on other side – Leads to pain/damage over time -Prevents lower back pain (LBP) Benefits of good posture -prevents muscle fatigue -good appearance -minimizes joint wear and prevent arthritis. Preventing lower back pain -80% of people experience LBP -15% of americans will be disabled by LBP in their lifetime. Chronic back pain= 6+ months Lordosis- caused by weak abs and hip flexors. Evaluating flexibility Sit and reach test- measures ability to flex the trunk focuses on lower back muscles and hamstrings. test study guide 17  shoulder flexibility test measures rom at the shoulder. Techniques to increase flexibility -dynamic stretches- joint specifics ;stretching your joints with rom in a pattern. slow and controlled. this is not good to increase flexibility. used as a warmup based. -ballistic: rapid and forceful behavior. taking your joints in a very fast motion think of micheal phelps before he swims; slaping his hands on his back going across each other. best for to use before performance. this is not good to increase flexibility. -static taking a joint to mild discomfort to stretch it out. best for flexibility. -proprioceptive neuromuscular facilitation (pnf) the most effective and the most experience and awareness to know how to use this. doing a static stretch for 10-15 sec, then contract that same muscle groups for 3-5 secs. FIIT Principle F: Most days of the week I: to the point of mild discomfort, NOT PAIN T: 15-30 seconds per stretch, >2 times per muscle test study guide 18  T: Static, PNF, Dynamic, Ballistic Do you stretch??! Avoiding Injuries Do not hold your breath. Breathe normally Do not fully extend the knee, neck, or back. Do not stretch muscles that are already stretched. Do not stretch to the point that joint pain occurs. Avoid overstretching when having someone assist you with passive stretches. Make sure you communicate about the end of the range of motion. Avoid forceful extension and flexion of the spine. test study guide 19