Principles
What is the principle of Specificity?
The body physiological and metabolic responses are specific to the type of exercise and the muscle groups involved.
What is the FITT Principle?
-Frequency, Intensity, Time/duration, Type/mode
What is Physical Fitness?
The ability to cary out daily tasks with vigorous and alertness, w without undue fatigue and with ample energy to enjoy leisure pursuits and to meet unforeseen emergencies.
Low Cardiorespirattory fitness is associated with:
All cause mortality,
cardiovascular disease mortality and morbidity,
obesity,
Increased Blood pressure
Type 2 diabetes
What are the Guidelines?
at least 150 minutes moderate intensity exercise per week. (Bike, swim, walk)
OR
At least 75 minutes of vigorous intensity exercise per week. (Run, stairs, sport)
What is the principle of overload?
The physiological systems of the body muscle be taxed using loads that are greater than those which the individual is accustomed to.
1. Pre contemplation
2.Contemplation
3.Preparation
4.Action
5.Maintenance
What is muscle strength?
The ability of the muscles/groups to produce maximal contractile force against resistance.
The benefits of Physical Activity:
Delays all-cause mortality,
Decreased risk of cardiovascular disease,
Decreased risk of type 2 diabetes,
increase bone mass
What is the Borg Scale?
A categorical scale of work intensity as perceived by the individual doing the work.
What is the principle of Diminishing Returns?
Exercise capacity diminishes quickly and training improvements are lost if training doesn't continue.
Specifies that individuals seek behaviours that satisfy 3 basic psychological needs:
1.Autonomy
2.Competence
3.Relatedness
3 types of motivation: Amotivation-->Extrinsic motivation--> Intrinsic motivation
What is Muscle Endurance:
The ability of a muscle/group to exert sub maximal force force for extended periods
On the relative intensity scale, an intensity of Light equals what on the BORG Scale?
very light to fairly light 9-11
What is the Oxford scale?
Commonly used to assess static muscle strength:
0-no contraction
1-Flicker or trace of contraction
2-Active movement with gravity eliminated
3-Active movement against gravity
4-Active movement against gravity and resistance
5-Normal strength
What is the principle of Progression?
The training volume must be progressively increased to overload the body systems
what is The Health Belief Model?
1. Perceived Severity
2.Perceived susceptibility
3. Perceived berriers
5. Cues to action
6. Self-efficacy
what is Joint ROM:
What is flexibility:
ROM is the extent of osteokinematic motion available for movement activities, function or otherwise.
Flexibility is the ability of a joint to move through the full ROM.
On the Isometric training scale, Isometric strength should include which intensity, duration and reps?
Isometric strength is 100% MVC, 5s per contraction and 5-10 reps for 4 weeks or more.
Pros and cons of the Oxford scale
PROS- Universally used, inexpensive, free, quick, simple
CONS- Disproportionate distance between grades, subjective esp. 5, no idea of absolute strength
ROM available depends on what factors? Name 4
Intrinsic: Shape of bony surface, pliability of joint capsule, ligamanets, tendons and skin, muscle strength, Muscle flexibility
Extrinsic: Age, body segment size, injury, overuse, disease
-Self-efficacy=a persons situation specific belief in their abilities to perform.
-Mastery Experience
-Vicarious Experience
-Verbal Persuation
-Physiological state
-Emotional state
Cardiorespiratory Fitness
Cardiorespiratory fitness is related to the ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel.
According to the Dynamic Resistance Training table how many reps, sets and what intensity should training Muscle strength include.
Muscle strength should include 8-12 reps, 2-4 sets at 60-80% 1RM 2-3 days per week for each major muscle group. The length of program should be 8 weeks or greater.
Facilitators of Participation and Adherence:
-Psychological, cognitive, and emotional factors
-Behavioural
-Environmental
-Social/Cultural