Term
| 7 general guidelines for safety |
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Definition
1. hydration
2. clothing
3. footwear
4. warm up and cool down
5. frequency, intensity, duration
6. breathing
7. adding or subtracting new exercises |
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Term
| 5 roles of water in the body |
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Definition
1. thermoregulation
2. transportation of nutrient and waste products
3. solvent for vitamins, minerals, amino acids, and glucose
4. acts as a cushion and adds structure to the body
5. joint lubrication |
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Term
| 4 general guidelines for fluid intake |
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Definition
1. the basic goal is to avoid dehydration
2. drink before you become thirsty
3. average for sedentary adults: 1.4-2.6 liters per day
4. average urine production: 1.1 liters per day |
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Term
| in general shoes should provide four things |
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Definition
| comfort, stability, flexibility, durability |
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Term
| running shoes are generally made with three different lasts |
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Definition
1. strait last (overpronators, think Kyle)
2. semi curved (neutral strikers)
3. curved last (supinators, run on outside of feet) |
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Term
| a proper warm up (three things) |
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Definition
1. begins with low intensity
2. workload increases incrementally for 5-10 minutes until the desired intensity is reached.
3. stretching may be added |
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Term
| a proper cool down (two things) |
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Definition
1. 5-10 min is recommended
2. stretching may be added |
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Term
| general guidelines for cardio exercise |
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Definition
1. frequency 2-5 sessions per week
2. intensity 55% to 85% of HRR
3. duration 20-60 min |
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Term
| primary muscles used on treadmill |
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Definition
quads
hamstrings
gluteus
iliopsoas
tibialis anterior
gastrocnemius
soleus |
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Term
| stair climber primary muscles |
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Definition
1. quads
2. hamstrings
3. gluteus
4. erector spinae
5. gastrocnemius
6. soleus |
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Term
| stair climber technique (rom and stepping speed) |
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Definition
ROM: 4-8 inches
Stepping Speed: 43-95 step/min |
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Term
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Definition
1. quads
2. hamstrings
3. gluteus
4. iliopsoas
5. tibialis anterior
6. gastrocnemius
7. soleus |
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Term
| stationary bike primary muscles |
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Definition
1. quads
2. hamstrings
3. gluteus
4. tibilais anterior
5. gastrocnemius
6. soleus |
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Term
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Definition
1. drive
2. finish
3. recovery
4. catch |
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Term
| walking primary muscles and running primary muscles |
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Definition
1. quads
2. hamstrings
3. gluteus
4. iliopsoas
5. tibilais anterior
6. gastrocnemius
7. soleus |
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Term
| 4 different kinds of traditional aerobics |
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Definition
1. low impact
2. moderate impact
3. high impact
4. combination hi/low impact |
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Term
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Definition
1 vo2 max increase
2 resting heart rate decrease
3 stroke volume and cardiac output increase
4 oxidative capacity of muscle increases
5 body composition change
6 increase in capillaries, mitochondria, and glucose transporters
7 contributes to the prevention of cvd, cancer and diabetes |
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Term
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Definition
| the body must be challenged greater than its current ability in order to cause change |
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Term
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Definition
| the body must be continually overloaded in order to continue to see results |
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Term
| principal of specifiicity |
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Definition
| the body adapts to exactly how we train it |
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Term
| principal of individuality |
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Definition
| no two people are identical; training programs should be personalized for optimal results |
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Term
| principal of reversibility |
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Definition
| if you don't use it you lose it; benefits achieved through exercise will disappear if exercise is terminated |
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Term
| principal of initial values |
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Definition
| individuals with a low fitness level will see change quicker than a more fit individual |
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Term
| principal of diminishing returns |
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Definition
| there is a point at which running one more mile or staying on a machine five more minutes will not further improve your fitness level |
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Term
frequenct guidelines for
beginner
intermediate
advanced |
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Definition
beginner: 2-3 days/week
intermediate: 4-5 days/week
advanced: 5-6 days/week |
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Term
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Definition
1 exercise intensity is the main determinant of exercise frequency and duration
2 regulating and monitering exercise intensity are key to prescribing the correct aerobic endurance training program and preventing over and under training
3. monitoring ones heart rate during cardio exercise is the most effective way to ensure proper intensity is achieved |
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Term
| 4 different methods for determining exercise intensity |
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Definition
kavonen
age predicted
RPE
talk test |
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Term
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Definition
| (220-age)-RHR * %range + RHR = Target heart rate range |
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Term
| age predicted maximal heart rate method |
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Definition
| 220 - age * % range = Target heart rate range |
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Term
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Definition
borge scale 6-20 (a 13 would equal 130)
modified borge scale 0-10 |
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Term
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Definition
client is exercising at an appropriate intensity level when she can have a conversation during the workout session.
should have to take additional breaths between words but heavy breathing or gasping indicate intensity is too high
TALK but not SING |
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Term
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Definition
1 indoor
2 outdoor
3 weight bearing
4 non weight bearing
5 machine based
6 non machine based |
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Term
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Definition
1 increases core body and muscle temp
2 increases blood flow to working muscles
3 allows nervous system an opportunity to prepare for increased demands
4 provides time to prepare psychologically |
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Term
| 2 benefits of a cool down |
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Definition
1 prevent blood from pooling in lower extremities
2 allows time for body to prepare for less activity |
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Term
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Definition
refers to any form of aerobic/cardio training where some reasonably steady intensity is maintained for an extended period
30-60 minutes |
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Term
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Definition
*SS are ideal for beginners
1 improve aerobic capacity
2 develop endurance in supporting musculature
3 increase fat utilization
4 increase glycogen sparing |
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Term
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Definition
once a specific intensity is achieved the exercise continues as long as individual is able to maintain his or her heart rate within prescribed zone
30 min - 2 hours |
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Term
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Definition
LSD are performed with a lower than usual intensity to allow for a longer duration for the session
1. improve anaerobic threshold
2. develop endurance in supporting musculature
3. increase fat utilization
4. increase glycogen sparing |
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Term
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Definition
requires a person to exercise at the highest percentages of their heart rate range
usually lasts 20-30 minutes
improves VO2 max |
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Term
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Definition
involves alternating between bouts of higher and lower intensity during a workout
a combination of LSD and pace/tempo |
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