Key Fitness and Exercise Concepts: Q&A
Six Factors to Consider Before Physical Activity
- Screening
- Proper clothing
- Type of shoes
- …
Hydration for Athletes During Intense Exercise
Athletes should drink 1-2 liters of water per hour during intense exercise in hot environments.
Dehydration Definition
Dehydration is the excessive loss of water from the body, usually through urination or evaporation.
Strain vs. Sprain
A strain occurs when the fibers in a muscle are injured.
A sprain is an injury to a ligament – the connective tissue that connects bones to bones.
What is DOMS?
DOMS stands for Delayed-Onset Muscle Soreness.
Five Functions of the Skeletal System
- Protection of internal organs
- Storage of minerals: Calcium (Ca) and Phosphorus (P)
- Production of blood cells by red bone marrow
- Rigid framework and support for soft tissue
- …
Joint Definition
A joint is the place where two bones meet.
Muscle Definition
Muscle is the soft tissue of animals. Muscles contain protein filaments that, by sliding past each other, cause the contraction of the whole muscle and movement.
Muscle-Bone Connection
Muscles are connected to bones by tendons.
Main Functions of Muscles
- Provide movement
- Maintain posture
- Produce heat
Three Components of Fitness
- Health-related:
- Muscular strength
- Muscular endurance
- Flexibility
- Skill-related:
- Balance
- Power
- Speed
Muscular Strength Explained
Muscular strength is the amount of force you can produce with a single maximum effort.
Sports Relying on Muscular Endurance
Running and swimming rely on muscular endurance.
Interval Between Resistance Training Sessions
There should be a 48-hour interval between resistance training sessions.
Principle of Diminished Returns
The principle of diminished returns states that as your fitness increases, the effect of subsequent exercises will decrease.
Flexibility Definition
Flexibility is the amount of motion that is possible at a given joint or series of joints.
Stiff Joint vs. Hypermobile Joint
Hypermobility describes joints that stretch further than normal.
A stiff joint is the loss of range of motion or the physical sign of reduced range of motion.
Flexibility vs. Stretching
Flexibility is a state of being and something that can be measured.
Stretching, in contrast, is a behavior that can improve flexibility if performed regularly.
ROM Acronym
ROM stands for Range Of Motion.
Do All Joints Have the Same ROM?
No, not all joints have the same ROM.
Main Function of Ligaments
The main function of ligaments is to anchor bones to bones.
Main Function of Tendons
The main function of tendons is to connect muscles to bones, enabling movement.
Roles of the Neck and Back
- Supporting the weight of the head and body
- Producing movement
- Carrying loads
- Protecting the spinal cord and nerves
Number of Vertebrae in the Human Body
There are 33 vertebrae in the human body.
Conditions When the Spine is at Risk for Injury
- When movements are performed repetitively
- When movements are performed beyond a joint’s healthy range of motion
Core Stability Definition
Core stability is the strength of muscles that demonstrate optimal firing patterns and tension-generating capabilities to “brace” the trunk during the movement of the head, arms, or legs.