fitness cards

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What are the primary components of fitness?Cardiorespiratory capacityMuscular capacityFlexibility

What are the 4 benefits of cardio training?

• Decreased resting HR• Decreased risk of cardiovascular disease• Improved endurance• Increased stroke volume & cardiac output

What are the 3 components of muscular capacity?• Muscular endurance• Muscular strength• Muscular power

What are 5 benefits of muscular training?

• Increased strength• Improved muscular endurance• Increased basal metabolic rate• Improved joint strength• Improved posture

What are 4 benefits of flexibility training?

• Decreased risk of injury• Improved range of motion• Improved bodily movements• Improved posture

What are 4 benefits of improved body composition?

• Decreased risk of cardiovascular disease• Improved basal metabolic rate• Improved bodily function• Improved BMI

What are the 7 secondary components of physical fitness?

BalanceCoordinationAgilityReaction timeSpeedPowerMental capability

What are the 6 essential nutrients?

• Carbohydrates• Fat• Protein• Vitamins• Minerals• Water

How many calories in a gram of carbohydrate? 4

What are the 3 types of fats/lipids?• Triglycerides (represents 95% of fat we eat)• Phospholipids• Sterols

How many calories in a gram of fat? 9

How many calories in a gram of protein? 4

What are the two categories of vitamins?Fat solubleWater soluble

What is the daily recommended intake of water for both women and men?

Men: 3.7L/day Women: 2.7L/day

What does Bioenergetics mean? The study of how energy flows in the human body.

Define energy The ability to do physical work.

Define homeostatis.A state of stability or balance where all body functions occur easily and the demand for energy is comfortably met by the supply of available energy.

Define metabolism.The sum of all chemical reactions in the body that either use or create energy.

What does ATP stand for?

Adenosine Triphosphate (ATP)

A chemical compound made up of adenosine and three phosphate molecules.

= Adenosine - P ~ P ~ P

Name the two types of anaerobic metabolism.• ATP-CP• Glycolytic system

Name the two types of aerobic metabolism.Aerobic GlycolysisFatty Acid Oxidation

How long does the ATP-CP system provide energy for? Up to 10 seconds at maximal intensity.

How long does Anaerobic Glycolysis (Glycolitic System) provide energy for?

Up to 2 min. at maximal intensity.

What is the by-product of Anaerobic Glycolysis? Lactic acid

Which aerobic energy system provides fuel for more than 2 minutes at moderate intensity?

Aerobic Glycolysis

What kind of exercise utilizes fuel during the Fatty Acid Oxidation process?

Low-intensity exercise

How many ATP are given during the ATP-CP process? 1 ATP

Which energy system gives 38 ATP? Aerobic glycolisis

How many ATP are given during Fatty Acid Oxidation? 100

Which energy system delivers 2-3 ATP? Anaerobic glycolisis.

When the aerobic system can no longer give ATP, the anaerobic systems kick in. What is this called?

The Lactate Threshold

What is Oxygen Deficit?The volume of oxygen missing in the first few minutes of exercise

What does EPOC stand for?

Excess post-exercise oxygen consumption.

a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt.

Name 3 components of the cardiovascular system? 1. Heart

2. Arteries3. Veins

__________ take blood away from the heart and ___________ bring blood to the heart.

Arteries – take blood away from the heart.

Veins – bring blood to the heart

Hint: (a)rteries take blood (a)way

What does the cardiovascular system transport throughout the body?

bloodnutrientsoxygencarbon dioxidemetabolic waste productskey chemical messengers (hormones)

Besides transporting blood, nutrients, oxygen, carbon dioxide, metabolic waste products, and hormones throughout the body, what ELSE does the cardiovascular system do?

Maintains the core temperature of the body.

Which side of the heart replaces CO2 with O2? The right side.

The ______ side of the heart replaces CO2 with O2 and the _______ side disperses it.

The right side of the heart replaces CO2 with O2 and the left side disperses it.

The bottom part of the heart, that's sort of shaped like a heart consists of the left and right _____________.

Ventricles

Define blood pressure, please.The result of blood being pumped out of the ventricles, exerting force against the arterial walls.

Average blood pressure is supposed to be 120/80. Which is the systolic, and which is the diastolic number?

systolic = 120diastolic = 80

When the heart contracts, this represents the peak amount of pressure on the arteries. Which type of blood pressure is this?

Systolic

Diastolic blood pressure is when the heart expands. Is this putting more or less pressure on the arteries?

Less

Give me a "high" reading for blood pressure. 140/80

What's an average resting heart rate? 72 BPM

I'm 36. What's my Max HR rate? Max HR = 220-36 = 184

What's the Max HR formula? Max HR = 220 - age

Define stroke volume.The amount of blood that the left ventricle ejects in one beat.

Stroke volume is the amount of blood ejected by a ventricle in one beat. Is it the left or the right ventricle?

The left.

Cardiac output is the amount of blood ejected by the heart in one minute.

Q (ml/min) = SV(ml) x HR(bpm)

What's the formula for this?

The typical male has a stroke volume (SV) of 70 ml/beat.

When he's around me his HR increases to 80 BPM.

Please calculate Q (Cardiac Output).

5600 ml/min

What happens to blood pressure during exercise?• Increase in systolic pressure• Diastolic remains same or slightly decreases

What are average levels of Q (Cardiac Output):

(a) at rest(b) in the first few minutes of exercise(c) during exercise, after homestastis is reached

(a) At rest: 10L/min(b) During first few minutes: 45L/min(c) During exercise, after homeostasis: 60L/min

During exercise, blood flow diverts from the _________ ______ to the _______ _________ by ____________.

During exercise, blood flow diverts from the abdominal area to the working muscles by vasodilation.

The Borg Scale is also called the Perceived Rate of Exertion.

The "regular" Borg scale is a series of numbers between ___ and ____.

The "regular" Borg scale is a series of numbers between 6 and 20.

Active Recovery is the act of keeping moving after exercise to assist the heart and circulatory system in redistributing blood to all parts of the body.

What are 2 effects?

• Prevents blood from pooling in the exercising muscles• Helps cells reduce the oxygen debt created at the beginning of the exercise when oxygen supply did not meet demand

What is a good measure of aerobic fitness? VO2Max

Aerobic fitness reflects the efficiency of what systems?Aerobic fitness reflects the efficiency of the cardiovascular, respiratory, and muscular systems.

What are 6 benefits of cardiorespiratory training?

• Increased stroke volume• Increased blood delivery• Increased red blood cells (and oxygen carrying capacity)• Increased capillary density• Increased size and number of mitochondria (improved aerobic production of ATP)• Increased aerobic enzymes (enhanced ability to produce O2)

Using the FITT principle, what are the guidelines for cardio training for a beginner?

• Frequency: 1-3 times/week• Intensity: 55-64% Borg/RPE 9-12• Time: 15-30 min• Type: Walking, stationary cycling, swimming, water aerobics

Using the FITT principle, what are the guidelines for cardio training for an intermediate client?

• Frequency: 3-5 times/week• Intensity: 65-74% Borg/RPE 12-15• Time: 20-45 min• Type: Stair mill, treadmill, cycling classes, cross-training

Using the FITT principle, what are the cardio guidelines for an advanced exerciser?

• Frequency: 4-6 times/week• Intensity: 75-90% Borg/RPE 13-16• Time: 40-60 min• Type: cross-training, interval training, sports

How many bones is a baby born with? A baby is born with 270 bones.

How many bones does an adult have? An adult has 206 bones.

What are four essential functions of the skeleton?

1. Protect vital organs and soft tissue2. Factory where red blood cells are produced3. Serve as reservoir for minerals4. Provides attachment for muscles to produce movement

What is the Axial Skeleton?The word "Axial" is taken from the word "axis" and refers to the fact that the bones are located close to or along the central axis of the body.

How many bones does the axial skeleton have? The axial skeleton has 80 bones.

Name 4 bones of the axial skeleton.

• Skull• Spine• Ribs• Sternum

What is the Appendular Skeleton?

The word appendicular is the adjective of the noun appendage, which itself means a part that is joined to something larger.

Functionally it is involved in locomotion (Lower limbs) of the axial skeleton and manipulation of objects in the environment (Upper limbs).

How many bones does the appendular skeleton have? The appendular skeleton has 126 bones.

Name the three major bone groups of the appendular skeleton.

• Shoulders (limb girdle)• Pelvis (limb girdle)• Bones in limbs

Name the four classifications of bones.

Long BonesShort BonesFlat BonesIrregular Bones

What are long bones?Long bones serve as levers for movement.

i.e. humerus, femur

What are short bones?

Short bones give strength to joint, but allow for limited mobility.

i.e. tarsals (ankle) and carpals (wrist)

What are flat bones?

Flat bones provide a broad site for attachment to muscles and serve to protect internal organs.

i.e. ribs, scapulae

What are irregular bones? Irregular bones protect internal organs and support the

body

i.e. ischium,pubis,vertebrae

How are the arms and palms placed in the anatomical position?

• Arms at sides• Palms facing forward

When it comes to anatomical terminology, ___________ means the front of the body and _______________ means the back of the body.

Anterior = frontPosterior = back

When it comes to anatomical terminology:

_________ is closer to the midline of the body and ____________ is further away from the midline.

Medial = closer to midlineLateral = away from the midline

Define superior and inferior as they relate to anatomical terminology.

• Superior: a body part above another• Inferior: a body part below another


__________ means face up.__________ means face down.

Supine means face up.Prone means face down.

Dorsal is the _________ of the foot, while Plantar means the __________ of the foot.

Dorsal is the top of the foot, while Plantar means the bottom of the foot.

The __________ end of the bone or muscle is closest to the body, while the __________ end of the bone or muscle is furthest from the body.

The proximal end of the bone or muscle is closest to the body, while the distal end of the bone or muscle is furthest from the body.

Name the 3 classes of joints.FibrousCartilaginousSynovial

Define a fibrous joint, and the kind of movement it permits.

Fibrous joints connect bones without allowing movement.

i.e. skull, pelvis

Define a cartilaginous joint, and the kind of movement it permits.

Cartilaginous joints attach to bones with cartilage and allow little movement.

i.e. spine, ribs

Define a synovial joint, and the kind of movement it permits.

It is a freely moveable joint with cartilage on surface of the bones that join to reduce friction and absorb shock.

Name three types of synovial joints, and give examples.

• Hinge: one direction (elbow, knee)• Condyloid: two directions (wrist, ankle)• Ball and socket (shoulder, hip)

When it comes to joint movement terminology:

____________ is bending a joint and ____________ is straightening a joint.

Flexion = bending a jointExtension = straightening a joint

What is hyperextension?Hyperextension is movement occurring beyond the normal joint range of motion (ROM).

Which word is synonymous with Abduction?

(a) Protraction(b) Retraction

Abduction = Protraction

True or False?

When a bone moves away from the midline, it's called Adduction.

False!

When a bone moves towards the midline it's called Adduction.

Abduction is when it moves away. Kind of like "abducting" the bone from the midline, get it?

What movements combine to form Circumduction?

Flexion (bending)Abduction (moving away)Extention (straightening)Adduction (moving towards)

During the movie "The Karate Kid", the master teaches the kid to "wax on" and "wax off".

Wax on = __________ rotationWax off = __________ rotation

Wax on = medial rotation (towards midline)Wax off = lateral rotation (away from midline)

Of course, you may wax on and off in the opposite way, or like me have never waxed a car and really don't give a shit.

Raise your right hand and wax on and off. Each time you bring the hand towards your body say "wax medial", and each time you move your hand away say "wax lateral".

Do this ten times each way. Now you know it.

When it comes to joint movement terminology, supination and pronation refer to movement of which two body parts?

The forearm and the foot.

Supination: palms or bottom of foot upPronation: palms or bottom of foot down

Inversion and Eversion refer to movement at the ankle joint.

When the outside of the foot is more off the ground than the inside, which of those terms applies?

When the outside of the foot is more off the ground than the inside, it is referred to "inversion".

In = Inversion = feet slanted "in"

Eversion is the opposite.

When it comes to Joint Movement Terminology:

Shrugging shoulders downwards = __________

Shrugging shoulders upwards = __________

Shrugging shoulders downwards = depressionShrugging shoulders upwards = elevation

Name the 3 types of muscle.CardiacSmoothSkeletal

Where is cardiac muscle found?Cardiac muscle is found only in the heart, it powers the action that pumps blood throughout the body.

Front

Back



Define metabolism.The sum of all chemical reactions in the body that either use or create energy.












Aerobic Glycolysis













Name 3 components of the cardiovascular system?1. Heart2. Arteries3. Veins





What does the cardiovascular system transport throughout the body?

bloodnutrientsoxygencarbon dioxidemetabolic waste productskey chemical messengers (hormones)







Ventricles





Systolic


Less







The left.





5600 ml/min













What are 2 effects?





























i.e. humerus, femur






i.e. ribs, scapulae

What are irregular bones?

Irregular bones protect internal organs and support the body


How are the arms and palms placed in the anatomical • Arms at sides

position? • Palms facing forward

When it comes to anatomical terminology, ___________ means the front of the body and _______________ means the back of the body.

















i.e. skull, pelvis



i.e. spine, ribs












True or False?


False!

























Front

Back

























Define metabolism. The sum of all chemical reactions in the body that either

use or create energy.












Aerobic Glycolysis













Name 3 components of the cardiovascular system?1. Heart2. Arteries3. Veins





What does the cardiovascular system transport blood

throughout the body?

nutrientsoxygencarbon dioxidemetabolic waste productskey chemical messengers (hormones)







Ventricles





Systolic


Less







The left.







5600 ml/min











What are 2 effects?





























i.e. humerus, femur






i.e. ribs, scapulae

What are irregular bones?

Irregular bones protect internal organs and support the body


How are the arms and palms placed in the anatomical position?

• Arms at sides• Palms facing forward

When it comes to anatomical terminology, ___________ means the front of the body and


_______________ means the back of the body.
















i.e. skull, pelvis



i.e. spine, ribs












True or False?


False!


fitness cards

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