70 Cards in this Set
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Importance of Physical Education
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Activity can reduce morbidity and mortality
individuals benefit from exercise
critically important for all ages
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Types of Fitness:
Health Fitness
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Important for prevention and remediation of disease and illness
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Types of Fitness: Motor-performance Fitness
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Fitness needed for performing well in sports and work, that require physical skill, strength, and/or endurance
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Wellness
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Achieving a high quality of life and a continuing sense of physical and psychological well-being
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Body Composition
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The body's relative amount of fat and fat-free mass (muscle, bone, and water)
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Assessment of body composition
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Underwater weighing
Skin-fold measures
Body mass index
Body circumference measures
Bioelectric impedance analysis
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CardiovascularEndurance
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The ability of the body to perform prolonged, large muscle, dynamic, exercise at moderate to high levels of intensity
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Assessment of cardiovascularendurance
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1-mile walk test
3-minute step test
1.5 mile Run-Walk test
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Flexibility
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The ability to move a joint thought its full range of motion
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Assessment of flexibility
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Sit and reach test: most common flexibility test
range of motion assessment by goniometer which provides the degrees of motion capable at joints
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Muscular endurance
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The ability of a muscle of a muscle group to remain contracted or to contract repeatedly for a long period of time
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Muscular Endurance assessment
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Dynamic curl up: repeat every 3 seconds until exhaustion
Dynamic push up: do one push up every 3 seconds until exhaustion
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Strength
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The amount of force a muscle can produce with a single maximum effort
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Strength assessment
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1RM (one-repetition max) for various muscle groups
-upper body strength best tested by 1RM effort on a seated press machine or a bench press machine
-Lower-body strength best tested by a 1RM on a leg press machine
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Types of wellness
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Overall goal for healthy individuals
Physical
Emotional
Intellectual
Spiritual
Interpersonal and social
Environmental
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Hypo-kinetic disease
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Most serious of the diseases related to the heart and vascular systems and, more recently, to the several conditions related to obesity and type II diabetes
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Health
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Traditional view: Absence of disease and illness
Contemporary view: Links health with wellness which is multidimensional: Emotion, intellect, interpersonal, spiritual, social, andenvironmental
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Aerobic work
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Contributes to cardiovascularfitness
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Core strength and flexibility
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important ingredient to health fitness
ex: pilates
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Resistance training has a positive effect on:
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Bone mineral density, body composition, muscular strength, glucose metabolism, serum lipids, maximal oxygen consumption, and basal metabolism
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Reversal in health fitness
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When you stop exercise likely to lose 50% of improvement in 2 months
cardiovascular gains are quick to reverse
Strength gains are slow to reverse
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Agility
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The ability to move the body accurately and rapidly in different directions
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Balance
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The maintenance of equilibrium while moving or stationary
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Coordination
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The ability to use body party to perform motor skills smoothly and accurately
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Power
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The ability to transfer energy into force at a fast rate
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Reaction time
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The time elapsed between simulation and the onset of movement in response to that simulation
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Speed
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The ability to perform a skill in a short period of time
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Strength
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The amount of force a muscle can produce with a single effort
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Cosmetic Fitness
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Desire to look good for appearance sake
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Dose: Intensity
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In an aerobic sense: target heart rate
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Dose: duration
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Refers to the amount of time spent performing aerobic work: 20-30 min recomended
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Dose: frequency
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Refers to how often you should exercise: 3-5 times a week recommended
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Benefits associated with PA
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Reduction of BP, Lower mortality
Decreased risk of CVD
Boosted immune system
Controls body fat gains
Reduction in osteoporosis
Decreased risk of cancer
Gains in cognitive function
Reduction of depression, Reduction of osteoathritis
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Social Gradient
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Refers to the socioeconomic impact on health and fitness
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Socioecological view
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Looks to the social contexts within which people live their levels of health and fitness
people in lower socioeconomic groups have less access to nutritious food and information about food
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Fitness training principles
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Muscles make up 40% of body mass
muscles are where a substantial portion of the metabolic-energy reaction in the body take place
When you train properly the muscles and energy systems that fuel those muscles become more efficient longer
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Specificity
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To produce a deisre effect
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Progressive overload
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Load created a conditioning effect
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Recovery time
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Muscles need a period of time for recovery
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Intensity
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Refers to the load of exercise
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Duration
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Length of an exercise session
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Interval training
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Intense exercise periods followed by rest periods
Allows for some recovery before the next exercise period begins
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Continuous training
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Exercise with HR sustained at or just above threshold level for 30 min (preferred) 15 min (at min); 3 times a p. week, preferable for beginners
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Anaerobic exercise
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Short-duration exercise completed without the aid of oxygen
main functional outcome is to move quickly and deliver great force
sprinting, weightlifting, plyometrics, running stairs
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Strength training
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The primary component of motor-performance fitness, is done through some form of exercise against resistance, typically through weight training
4 variables:
amount of resistance per lift, number of repetitions of each lift, number of set per workout, number of workouts per week
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To build muscle endurance
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Perform numerous repetitions against a fairly low resistance
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Build muscle strength
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Perform few repetitions against a much higher resistance
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Static flexibility
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The linear or angular measurement of the limits of the range of motion at a joint
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Dynamic flexibility
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The rate of increase in tension in a relaxed muscle as it is stretched
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Measuring Fitness
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2 dominate approaches: Fitness tests
Direct measurement of cardiovascular fitness and body composition
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Fitness testing
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Body comp: Triceps, subscapular and medial calf skinfolds
Back flexibility: sit and reach test
Abdominal strength: bent knee sit ups
Upper body strength: modified pull ups
Cardiovascular capacity: 1 mile walk/run 8 and up 1/2 mile walk/run 8 and under
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Criterion Referenced Health Standards (CRH) advantages
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assess fitness against absolute standards that indicate minimum levels of fitness
provide immediate diagnostic feedback
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Measuring MVPA
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Heart-rate monitors
accelerometers
pedometers
activity gram
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Activitygram
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Developed by the Cooper Institute,
An assessment tool for recording physical activity data and interpreting those data relative to standards related to healthy lifestyles
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Fitnessgram test components
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aerobic capacity (pacer, 1 mile, walk)
Body comp (BMI, bioelectric impedance analysis)
Abdominal strength/endurance (curl-ups)
Upper body strength/endurance (push ups, modified pull ups, or flexed- arm hang)
Flexibility (trunk lifts, back saver sit and reach and shoulder stretch
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Informal methods of measuring fitness
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Check resting pulse rate
check recovery pulse rate
keep distance and time records
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NCYFS
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National Children and Youth Fitness Study
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Disability fitness
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Historically: framed in medical rationale and focused on rehabilitation
Currently: Focused on inclusion and integration, targeting accessibility
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Worksite fitness
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Benefits include: reduced health cost, increased employee productivity, reduced absenteeism
Most programs include: fitness testing, personalized programs, nutritional guidance, and programs, health screenings and health promotion programs
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Sports medicine
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generic term used to encompass many area of specialization related to physical performance and injuries related to physical performance
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Physical Therapy
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Therapeutic exercise, range of motion exercise, cardiovascular training, relaxation training, therapeutic massage, biofeedback, etc to help people recover from illness or injury
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3 general medical problems by Skinner
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A young fit body does not represent a healthy lifestyle
Miracles usually do not occur with fitness concepts
Celebrities are not experts in fitness
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Market Forces for URec
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Recruitment and Retention
Health and Wellness
Holistic Student Development
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UREC mission statement
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UREC encourages healthy interactions through active and safe lifestyle opportunities for students and the greater University community that strengthens learning and personal growth
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UREC staff and budget
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20 full time pro staff
5 clerical staff
3 grad assisstants
15 maintenance
total badget of 5.4 million
300+ student staff
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UREC programs and services
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Intramural sports, club sports, aquatics, outdoor rec, fitness, research and assessment, marketing and membership
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Body image
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The way you see yourself
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Body mass index
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way to assess your body size, taking your height and weight into account
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Calculate BMI
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multiply weight by .45
multiply height by ,025
square the answer
divie your answer in step 1 dy your answer from step 3
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Types of eating disorders
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anorexia, bulimia, binge eating
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KIN 300: EXAM 3