LESSON 1

50問 • 1年前

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is a fast-growing public health problem and contributes to a variety of chronic diseases and health complications, including obesity, heart disease, diabetes, hypertension, cancer, depression and anxiety, arthritis, and osteoporosis.

Physical Inactivity

Benefits of exercises

Premature death, Cardiorespiratory health, metabolic health, overweight and obesity, musculoskeletal health

is a common method of uncovering health and lifestyle issues prior to the start of an exercise program.

Physical Activity Readiness Questionnaire (PAR-Q)

is a simple self-screening tool that is typically used by fitness trainers or coaches to determine the safety or possible risks of exercising based on your health history, current symptoms, and risk factors.

PAR-Q

Risk Stratification Categories

Low risk, Moderate risk, High risk

also known as a ___, is comprised of a series of exercises that help evaluate your overall health and physical status.

Fitness test, fitness assessment

What are the Health related components

Cardiovascular endurance, muscular endurance, muscular strength, flexibility, body composition

Skill related components

Balance, coordination, reaction time, speed, agility, power

One of the most used clinical applications of girth measurements. This assessment is important because there is a correlation between chronic diseases and fat stored in the midsection.

waist-to-hip ratio

The ___ can be computed by dividing the waist measurement by the hip measurement.

waist-to-hip ratio

Components of exercise training sessions

warm up, conditioning, cool down, stretching

Components of an Exercise Prescription

Frequency, Intensity, Time, Type

refers to the number of times the activity is performed each week.

Frequency

__ of the physical activity is the level of vigour at which the activity is performed.

Intensity

__ or duration of the activity, refers to the length of time that the activity is performed

Time

The particular type of physical activity or exercise you choose to do.

Type

improves circulation and strengthens the heart, lungs and blood vessels.

Cardiovascular conditioning

It builds endurance and strength for the heart muscle, whether a person is well or recovering from a disease or injury.

cardiovascular conditioning

is any activity that increases heart rate and respiration and raises oxygen and blood flow throughout the body while using large muscle groups of the body repetitively and rhythmically.

Cardiovascular exercise

Cardiovascular exercise is any activity that increases __ and ___ and raises oxygen and blood flow throughout the body while using large muscle groups of the body repetitively and rhythmically.

heart rate and respiration

also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles

Resistance Training

is an essential component of any exercise training program. It improves all components of muscular fitness including strength, endurance and power.

Resistance Training

Training must be raised to a higher level than normal to create the extra demands to which your body will adapt.

Overload

Training must be specific to the sport or activity, the type of fitness required and the particular muscle groups.

Specificity

As your body adapts to training, you progress to a new level of fitness. To then take this to the "next level", a gradual increase in intensity is needed to create an overload.

Progression

The effects of training are reversible. If exercise is reduced in intensity or even stopped, the benefit can be lost quickly.

Reversibility

emphasises the critical role of rest and recuperation following periods of exercise or physical activity.

Recovery

suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential. Colloquially stated, as fitness improves, you receive less bang for your buck.

Diminishing Return

No two individuals will respond in exactly the same way to a similar dose of physical activity.

Individuality

ability to move your body quickly and easily.

Agility

ability to move fast and perform a certain movement in a short amount of time.

Speed

able to maintain your center of gravity when moving or standing still.

Balance

This is the amount of force your body is able to exert when you perform a certain movement.

Power

This is your ability to pull off multiple maneuvers at once.

Coordination

the amount of time it takes for your body to recognize an outside stimulus and react to it through some kind of movement.

Reaction time

The amount of force your muscles can exert or how much weight they can support.

muscular strength

The ability of your muscles to perform a certain exercise for a given amount of time.

muscular endurance

heart’s and lung’s abilities to absorb, transport, and use oxygen while you exercise for an extended period of time.

Cardiovascular endurance

ability to move your joints and muscles through a full range of motion.

Flexibility

The ratio of muscle to fat in your body.

Body composition

A ratio greater than ___ for women and greater than ___ for men may put up these individuals at risk for a number of diseases.

0.80, 0.95

This test is designed to estimate an individual's cardiorespiratory fitness level on the basis of a submaximal bout of stair climbing at a set pace for 3 minutes.

Cardiovascular test

Procedure: (Cardiovascular Test) 7. Perform a 3-minute step test by having a client perform 24 steps per minute on a 12-inch step for a total of 3 minutes (roughly 96 steps total). It is important that the client performs the step test with the ____ ____. A _____ or simply stating out loud, "up, up, down, down" can help keep the client stepping at the correct pace. 2. Within _ seconds of completing the exercise, the client's ___ ___ ___ is measured for a period of ___ seconds and recorded as the ___ ____

correct cadence, metronome 5, resting heart rate, 60 seconds, recovery pulse

IT MEASURES THE MUSCULAR ENDURANCE OF THE ABDOMINAL MUSCLES.

PARTIAL CURL-UP TEST

How many test will we conduct? What are these tests?

3, Circumference measurement/Girth measurement, cardiovascular test (3minute-step test), muscular endurance (partial curl-up)

Individuals who are physically active for approximately __ hours a week have a __% lower risk of dying early from leading cause of death than those who are active for less than __ minutes a week.

Pre-mature death, 7 hours, 40%, 30 minutes

Significant reductions in risk of cardiovascular disease occur at activity levels equivalent to __ minutes a week of moderate-intensity physical activity. Even greater benefits are seen with 200 minutes (3 hours and 20 minutes) a week.

Cardiorespiratory health, 150 minutes

Regular physical activity strongly reduces the risk of developing __ __ ___ and also aids in the control of blood sugar for those already with diabetes.

Metabolic Health, Type 2 diabetes

There is strong evidence that regular physical activity between __ and __ minutes per week reduces the risk of weight gain and is most effective when combined with a balanced diet.

Overweight and Obesity, 150 and 250 minutes

Regular physical activity slows the decline in bone density especially in individuals participating in weight bearing aerobic and resistance programs using moderate or vigorous intensity. These changes are significant when exercising at __ minutes a week and continue up to __ minutes a week.

Musculoskeletal health, 90 mins, 300 mins

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Kristina Cassandra Racoma · 23問 · 1年前

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