Term
ch.5
What are the 2 types of joint structure? |
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Definition
1. Hinge -elbow, finger, knee
2.Ball and socket-hips, etc |
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Term
ch.5
what is a hinge joint? |
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Definition
| Locks when fully extended, and has limited range of motion. |
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Term
| What influences joint structure? |
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Definition
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Term
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Definition
| ability of a joint to move through its normal full range of motion. |
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Term
| What determines Flexibility? |
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Definition
1. Joint structure
2. muscle elasticity & length
3. Nervous system. |
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Term
| What limits our flexibility? |
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Definition
1. skin
2. muscle
3. tendons
4.ligaments
etc. |
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Term
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Definition
| 1. between muscle and bones |
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Term
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Definition
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Term
What are the two components of muscle?
What do they do? |
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Definition
1. Collagen- provides structure and support
2. Elastin- Elastic and flexible. |
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Term
| Whats the simple explanation for the Nervous System Regulation. |
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Definition
| -Neves talk to muscles and brain and if there is better communication btwn muscle and brain, than we can be more flexible. |
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Term
| when does a muscle contract? |
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Definition
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Term
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Definition
| how joints and muscles tlk to brain |
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Term
What are the 2 types of flexibility?
What do they do? |
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Definition
1. Static- holding an extended position at one end or point in a joints movement.
2. dyanmic (BEST way)- ability to move a joint throught its range of motion with little resistence. |
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Term
| What are the flexibility Benefits? |
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Definition
1. Joint health- pain, fluid, lubrication
2. prevention of low-back pain & injuries
3.Relaxation- mental tensions
4. relief of aches, pains, & cramps
5. Better body position and posture |
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Term
| What is the Flexebility F.I.T.T.? |
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Definition
F = 2-3 Days or 7
I = Mild discomfort
T = 15-30sec each stretch
T = stretching of major joints |
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Term
ch.6
What is BODY COMPOSITION? |
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Definition
| - amount of lean body mass & fat in the human body. |
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Term
| common methods to identify Body comp? |
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Definition
1. hydrostatic weighing
2. skin fold calipers
3. Dexa |
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Term
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Definition
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Term
| **What is Body comp F.I.T.T.? |
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Definition
| **CRE+MS+ME+F= improve body Comp |
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Term
| **What is the # for obesity kids? |
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Definition
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Term
| ** What is the # for overweight kids? |
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Definition
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Term
| **What is the # for overweight adults? |
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Definition
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Term
| **How does overweight impact health? |
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Definition
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Term
| What is the % that obesity can be traced to genetics? |
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Definition
| 70% of overweight/obesity |
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Term
| what is the % that overweight/obesity can be traced by environment? |
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Definition
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Term
| **What are the energy equations?** |
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Definition
energy input= energy output- body weight stays the same
energy input is Greater than energy output- body weight increases.
Energy input is Less than energy output- decrease in bodyweight. |
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Term
| What are methods to reduce our fat? |
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Definition
eat less calories
exercise more
eat less and exercise more |
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Term
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Definition
| Proportion of fat to fat free mass. |
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Term
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Definition
| water,bones, tendons, and ligaments. |
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Term
| ** What is essential fat and what is the percentage for males and females? |
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Definition
Essential fat- have to have to survive
men- 3%, women 12%
(womens reproductive fat) |
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Term
***What is non essential fat?
Whats the % for men and women? |
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Definition
-not so importants fat, good to have to live longer, insulation, protect organs.
men- 15%
women15% |
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Term
| **What are the four fat functions? |
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Definition
1. reproduction
2. energy supplement
3. protects organs
4. insulation |
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Term
| **What is a good health Bmi? |
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Definition
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Term
| **What is the overweight and obese BMI? |
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Definition
overweight- 25-30 BMI
Obese- 30+ BMI |
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Term
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Definition
| total body weight above the recommended range for good health. |
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Term
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Definition
| a more serious degree of overweight |
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Term
| What is Android? and the way the fat distirbutes? |
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Definition
| APPLE SHAPE: Fat gethers in stomach, up front. Worse!. Does not distribute, and has too much fat around the stomach and organs around heart. |
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Term
| What is Gynoid, and how does the fat distribute? |
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Definition
| Peaar: more in hips, thighs, and butt. |
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Term
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Definition
| total bodyweight UNDER good health weight. |
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Term
** recommended F.I.T.T. for underweight?
and what category do you focus on? |
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Definition
Fous on Muscular strength
F= 3-4 days
I =70-80% 1rm
T= 3 sets. 2-3 min btwn sets
T= 8-10 muscle groups, 3-5 reps per set.
CRE=
F= 1-2 days
I- light to moderate
T- 15- 20 min
T- large muscle
Muscular endurance- same as cre
Intensity= 40-60% 1rm |
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Term
**Recommended Fitt for an overweight person?
And best order? |
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Definition
Cardio respiratory Endurance
F= 5-7 days
I= moderate- vigorous
T= 60-90min(weight mang.)
T= large muscles
-** use cardio to help improve life span for overweight people. |
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Term
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Definition
| your joints able to move through a range of motion |
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Term
| **what is the overweight Bmi? |
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Definition
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Term
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Definition
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Term
| **If a person has a BMI of 30 what is the estimated body fat %? |
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Definition
1-Bmi is equal to .8%
.8x30= 24% |
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Term
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Definition
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Term
FiTT for overweight person...
***Weight managemen F.I.T.T. |
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Definition
Weight Management
F= 5-7 Days
I.- moderate
T. 60-90 min
T. Lare muscle groups |
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Term
| *** F.I.T.T. FOR SOMEONE UNDERWEIGHT |
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Definition
Underweight management
CrE
F= 1-2 Days
I=low intensit
T=20-30 min
T=Large muscle groups |
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Term
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Definition
eat less work out more= loose weight
eatmore+ w/o less= Gain weight
eat same + wo same=substain weight |
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Term
| **What fit would you reccomend for an overweight person? |
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Definition
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Term
| **What FITT would you reccomend for an underweight person? |
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Definition
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Term
| **what are the stages of Change**{essay} |
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Definition
precontemplation
contemplation
preperation
action
maintenance
termination |
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Term
| **3 P.A. Guidelines?**{essay} |
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Definition
| Health and wellness, Fitness, Weight management. |
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Term
**What are the 3.P.A. Guideline FITTs.**
{Essay} |
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Definition
health-F= 3-5 Days
I= moderate
T= 30 min
T= Large muscles
Fitness
F= 4-5 days
I= vigorous
T= 45min
T= large muscles
Weight management
F= 5-7 days
I= moderate
T= 60-90min
T= large muscles |
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Term
***What is the FITT for Fitness?
{essay} |
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Definition
F=4-5 days
I= vigorous
T= 45 min
T= large muscles |
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Term
*** what is the Fitt for weight management?
{ESSAY} |
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Definition
Weight management FITT
f= 5-7 days
I= moderate
T= 60-90min
T= large muscles |
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Term
** what is the FITT for Health?
{ESSAY} |
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Definition
F= 3-5 days
I= Moderate
T= 20-30 min
T= large muscles |
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Term
| **What are the 5 Health related components of Fitness** |
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Definition
Cre
Muscular Strength
Muscular Endurance
Flexibility
Body Composition |
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Term
| *** make a chart FITT for the 5 health related components of fitness |
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Definition
Cre. Ms. Me. F. Bc. F= 3-5 .... 2-3 ..... 2-3.....2-3. all+ded
I= moderate... 80%1rm...40-60%1rm..mild discomfort
T= 20-30min...3sets/2-3min btwn sets....same...30sec
T= lrge muscles..80-10 muscle grps/3-5 reps per set....8-10musc.10-15 reps.....major joints... |
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Term
| S.A.**define body composition? |
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Definition
| Proportion of fat to fat free mass. |
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Term
| * what is the overweight BMI***? |
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Definition
|
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Term
| * what is the BMI for obesity? |
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Definition
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Term
| S.A. *** make a body composition Chart?*** |
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Definition
male.... female
Muscle=45 36
essential= 3 12
non essential= 12 15 bone 15 12
other= 25 25 |
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Term
| S.A.*** what are the 3 determinants of flexibility?*** |
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Definition
1.Joint structure
2. muscles elasticity and length
3. nervous system |
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|
Term
| S.A.** what are the two types of joint structure? |
|
Definition
1. Ball and socket- enables movement in many directions
2. Hinge- Locks when fully extended. |
|
|
Term
| ** what are the 2 components of a muscles? |
|
Definition
Collagen- provides structure and support
Elastin- elastic and flexible |
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