Intro To Fitness at California University Of Pennsylvania | Flashcards & Summaries

Lernmaterialien für Intro to Fitness an der California University of Pennsylvania

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TESTE DEIN WISSEN

List the top 3 LCOD and compare them to the behaviors of the top 3 ACOD.

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TESTE DEIN WISSEN

LCOD 3: Heart Disease, Cancers, Chronic Lower Resp Diseases.

ACOD 3: Smoking, Poor diet/activity, Alcohol Consumption

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TESTE DEIN WISSEN

Difference b/w absolute and relative intensity

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  • Absolute (rate of work) determines the total quantity of fuel required by muscles during exercise, as Measured METs.
  • Relative intensity is the degree of effort required to expand energy Influenced by CRF or V02max.
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TESTE DEIN WISSEN

What are moderate and vigorous-intensity in terms of METs?

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TESTE DEIN WISSEN
  • Moderate: 3-5.9 METs
  • Vigorous: 6 or more METS
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TESTE DEIN WISSEN

Volume of physical activity done/wk for someone exercising 5 METs for 40 min/day 3 days/wk

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TESTE DEIN WISSEN

5 METS * 40 * 3 = 600 METS

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TESTE DEIN WISSEN

How does regular physical activity affect the top 2 LCOD?

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TESTE DEIN WISSEN

Lowers BP, risk of CVD, Improves lipid profile and CRF: Heart Disease

Reduce risk of breast, colon, lung, and endometrial cancer: Cancer

Lösung ausblenden
TESTE DEIN WISSEN

What do the 2008 PA guidelines recommend for mod and vig-intensity to realize health benefits?

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TESTE DEIN WISSEN

Mod: 30 min 5days / wk

Vig: 20 min 3 days / wk

or combo of 2


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TESTE DEIN WISSEN

Physical activity guidelines for increasing or maintaining strength

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TESTE DEIN WISSEN

8-12 exercises for major muscle groups

Resistance produces fatigue after 8-12 reps

1 set is good but better at 2-3

Resis train on 2 or more nonconsecutive days/wk

Lösung ausblenden
TESTE DEIN WISSEN

What are adverse events? How can they be minimized?

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TESTE DEIN WISSEN

Injures or med conditions that arise

Minimized by screening indvs. before program, measure physiological variables before ex. test, gradual intensity progression

Lösung ausblenden
TESTE DEIN WISSEN

Impact on fitness vs fatness on chronic disease risks

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TESTE DEIN WISSEN

Fit indvs have lower risk regardless of weight. PA is first then weight. 

Those with low fit lvls have a 4x higher chance of dying from CVD than fit indvs regardless of weight

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TESTE DEIN WISSEN

What performance-related components are linked to sport?

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TESTE DEIN WISSEN
  • Agility
  • Balance
  • Coordination
  • Speed
  • Power
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TESTE DEIN WISSEN

Continuum of PA for realizing health, fitness, and performance goals

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TESTE DEIN WISSEN
  • Mod: health benefits and avoidance of disease
  • Mod to vig: health benefits and improvement in CRF body comp, flexibility, and strength
  • Vig: performance; ABCSP (not recommended for everyone)
Lösung ausblenden
TESTE DEIN WISSEN

What is the difference in the physical activity requirements for health benefits, fitness, and performance?

Lösung anzeigen
TESTE DEIN WISSEN
  • Health benefits 5 days, moderate, .5hr, 6-12 mi walk
  • Fitness 3-4 days, hard, .5-.75hr, 10 mi jog
  • Performance 7 days, very hard, 2hrs, 100 mi run
Lösung ausblenden
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Q:

List the top 3 LCOD and compare them to the behaviors of the top 3 ACOD.

A:

LCOD 3: Heart Disease, Cancers, Chronic Lower Resp Diseases.

ACOD 3: Smoking, Poor diet/activity, Alcohol Consumption

Q:

Difference b/w absolute and relative intensity

A:
  • Absolute (rate of work) determines the total quantity of fuel required by muscles during exercise, as Measured METs.
  • Relative intensity is the degree of effort required to expand energy Influenced by CRF or V02max.
Q:

What are moderate and vigorous-intensity in terms of METs?

A:
  • Moderate: 3-5.9 METs
  • Vigorous: 6 or more METS
Q:

Volume of physical activity done/wk for someone exercising 5 METs for 40 min/day 3 days/wk

A:

5 METS * 40 * 3 = 600 METS

Q:

How does regular physical activity affect the top 2 LCOD?

A:

Lowers BP, risk of CVD, Improves lipid profile and CRF: Heart Disease

Reduce risk of breast, colon, lung, and endometrial cancer: Cancer

Mehr Karteikarten anzeigen
Q:

What do the 2008 PA guidelines recommend for mod and vig-intensity to realize health benefits?

A:

Mod: 30 min 5days / wk

Vig: 20 min 3 days / wk

or combo of 2


Q:

Physical activity guidelines for increasing or maintaining strength

A:

8-12 exercises for major muscle groups

Resistance produces fatigue after 8-12 reps

1 set is good but better at 2-3

Resis train on 2 or more nonconsecutive days/wk

Q:

What are adverse events? How can they be minimized?

A:

Injures or med conditions that arise

Minimized by screening indvs. before program, measure physiological variables before ex. test, gradual intensity progression

Q:

Impact on fitness vs fatness on chronic disease risks

A:

Fit indvs have lower risk regardless of weight. PA is first then weight. 

Those with low fit lvls have a 4x higher chance of dying from CVD than fit indvs regardless of weight

Q:

What performance-related components are linked to sport?

A:
  • Agility
  • Balance
  • Coordination
  • Speed
  • Power
Q:

Continuum of PA for realizing health, fitness, and performance goals

A:
  • Mod: health benefits and avoidance of disease
  • Mod to vig: health benefits and improvement in CRF body comp, flexibility, and strength
  • Vig: performance; ABCSP (not recommended for everyone)
Q:

What is the difference in the physical activity requirements for health benefits, fitness, and performance?

A:
  • Health benefits 5 days, moderate, .5hr, 6-12 mi walk
  • Fitness 3-4 days, hard, .5-.75hr, 10 mi jog
  • Performance 7 days, very hard, 2hrs, 100 mi run
Intro to Fitness

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