Any bodily movement produced by the orientatiin of skeletal muscles that result in a substancial increase over resting spending expenditure

Any planned and structured physical activity designed to improve or maintain physical fitness

General term used to describe the ability to perform physical work

Augmentation of the energy utilization of the muscle by means of an exercise program

Capacity of muscle to do work

Ability of a muscle to generate greatest measurable force in a single maximum effort

Ability of a muscle to do low intensity, sustained, repetitive activities for a long period of time

Ability of a muscle to apply maximum amount of force as fast as possible

Failure in the production of strength in a specific region caused by repetitive activity or overuse

+jerky contractions

Decrease in muscle performance after increase intensity exercise volume

Has onset and peak

Onset of doms

DOMS peak

To increase muscle performance, tge intensity should exceed the metabolic capacity of an individual

Specific training should result to specific training effect

There will be a decrease in muscle performance after 1-2 weeks of no training

Phosphogen energy system

Anaerobic system

Phosphocreatine

4 mol. of ATP/min

<30 seconds

Short, maximum burst contraction

Carbohydrates or glycogen

2.5 mol of ATP/min

30-90 seconds

Short, moderate contraction

Carbohydrates, fats, proteins

1 mol of ATP/min

>90 seconds

Sustained, repetitive contraction

Energy is expended by individuals engaging in physical activity

Energy expenditure is often expressed in

Oxygen consumed per minute

Measure expressing the energy value of food

Involves monitoring the heart’s electrical activity and other vital signs

Performed while a person exercises at increasing levels of intensity, or after taking medication to mimic stress on the heart during exercise

2.0-2.9 METS

3.0-5.9 METS

6-8.8 METS

1.0-2.9 METS

3.0-5.9 METS

6.0-8.8 METS

HR increases with exercise approximately _______ bpm per MET of physical activity

BP increases with exercise approximately _______ mm of mercury per MET of physical activity

Systolic pressure should not exceed _____ mm Hg

Diastolic pressure should not exceed _____ mm Hg

A submaximal exercise test used to assess aerobic capacity and endurance

Frequency of exercise program

Frequency for exercise for older people

Highest HR value one achieves in all out effort

Used to regulate exercise intensity

Types of exercise program

Dependent on the total work performed, exercise intensity and frequency, and fitness level

Frequency x intensity x time (FIT)

Time—frequency—intensity (TFI)

10 minute period of total body movement exercises

Attaining HR that is within 20 bpm of the target HR

warm up psychological responses

Purpose of warm up

Lasts 5-10 mins

Consist of total body movements and stretching activities

prevent venous pooling

prevent fainting

Prevent MI, arrythmias, or other cardiovascular complications

Involves activity without rest intervals

Resistance-based workout targetting different muscle groups with minimal rest in between each movement

Cardio workout where you alternate short, high intensity bursts of activity with periods of rest and recovery

Minutes for moderate to vigorous children aerobic exercise per day

Adult exercise program: a volume of _____ to _______ MET- mins per week or 1,000 kcal per week

Adult exercise program: how many minutes for moderate intensity and how many days a week

Adult exercise program: how many minutes of vigorous intensity activity and how many days a week?

Adult & older adult: 30 minute total of moderare intensity can be accumulated in small bouts of continuous activity of atleast 10 minutes

Physiological changes in body systems that occur with training

Any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase over resting energy expenditure

Any planned and structured physical activity designed to improve or maintain physical fitness

General term used to describe the ability to perform physical work

Optimum body composition is also included when describing fitness

Measure of the body’s capacity to use oxygen

Maximum oxygen consumption is usually measured when performing an exercise that uses many small muscle muscle groups

Usually expressed relative to body weight, as milliliters of oxygen per kg of body weight per minute

Ability to work for prolonged periods of time and the ability to resist fatigue

Refers to the ability of an isolated muscle group to perform repeated contractions over a period of time

Ability to perform large muscle dynamix exercise

Augmentation of the energy utilization of the muscle by means of an exercise program

Results in increased efficiency of the cardiovascular system and the active muscles

Adaptation is dependent on the avikity of the organism to change and the training stimulus threshold

The person with high level of fitness has more potential to improve than the one who has a low level of fitness

In a healthy individual, a balance between myocardial oxygen supply and demand is maintained during minimum exercise

Occurs with prolonged bed rest and its effects are frequently seen in the patient who has had an extended, acute illness or long term chronic condition

Metabolic systems involving a series of biochemical reactions resulting in the formation of ATP

Major source of energy during the first 30 seconds of intense exercise

On ATP PC system, who is the chemical fuel source

The maximum capacity of the system is small

The maximum power of the system is great

Glucose is the fuel source

The maximum capacity of the system is intermediate

The maximum power of the system is intermediate

The systems provide energy for activity of moderate intensity and short duration

The maximum capacity of the system is great