Ch. 4 Flashcards
1
Q
physical activity
A
any body movement produced by the skeletal muscles that results in a substantial increase over resting energy expenditure
2
Q
physical literacy
A
the motivation, confidence, competence, knowledge and understanding to value and take responsibility for engagement in physical activities for life (Canada’s Physical Literacy Consensus Statement)
3
Q
physical activity and health
A
- Public Health Agency of Canada is responsible for improving Canadians’ health and well-being
- facing a world-wide inactivity and obesity crisis
- regular physical activity reduces the risk of several chronic diseases
- improving physical activity levels could reduce healthcare spending
4
Q
benefits of exercise
A
slide 4
5
Q
Canadian physical acuity guidelines
A
slide 5
6
Q
physical fitness
A
ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge
7
Q
exercise
A
planned, structured, and repeated physical activity for the purpose of conditioning your body
8
Q
Health-related components of physical fitness
A
Include aerobic (cardiorespiratory endurance), muscular strength, muscular endurance, flexibility and body composition
9
Q
cardiorespiratory fitness
A
ability of the heart to pump blood through the body to sustain prolonged rhythmic activity
10
Q
aerobic exercise
A
any activity in which sufficient or excess oxygen is continually supplied to the body
11
Q
V02 max
A
maximum amount of oxygen that an individual is able to use during intense or maximal exercise
12
Q
muscular strength
A
the force within muscles; measured by 1RM
13
Q
muscular endurance
A
ability to perform repeated muscular effort; measured by number of times a person can life, push, or press a given weight
14
Q
flexibility
A
the range of motion around specific joints
- depends on age, sex, posture, musculature, body fat
- increases from childhood until adolescence
- gradual loss of joint mobility begins and continues through adulthood
15
Q
body composition
A
the amount of fat (essential and stored) and lean body tissue (bone, muscle, organs, water)
-high proportion of body fat has negative health effects
16
Q
physical conditioning
A
gradual building up of the body to enhance cardiorespiratory fitness, muscular strength and endurance, flexibility, and a healthy body composition
17
Q
functional fitness
A
performance of daily activities (eg, exercises that mimic everyday movements)
18
Q
sport
A
leisure time physical activities that are planned, structured and competitive
19
Q
agility
A
ability to change your body position and direction quickly and efficiently
20
Q
balance
A
body’s ability to maintain proper equilibrium
21
Q
coordination
A
integration of the nervous and muscular systems
22
Q
power
A
ability to produce maximum force in the shortest time (made up of speed and force)
23
Q
speed
A
ability to propel the body or a part of body rapidly from one point to another
24
Q
force
A
an influence that causes movements of the body (eg, pushing or pulling)
25
plyometrics
specialized, high-intensity training exercises that develop athletic performance skills
26
health benefits of physical activity
exercise helps improve physical, emotional, and mental health and can precent many health issues
27
exercise is medicine
a global movement where patients’ physical activity programs are assessed and reviewed as part of a regular physical exam
28
osteoporosis
bones lose their mineral density and become increasingly susceptible to injury
- Exercise during adolescence and young adulthood may prevent bone weakening and fractures in old age
- Weight-bearing activities can help maintain bone mass in adulthood
29
benefits of physical activity: better mental health and functioning
-Exercise is an effective (but underused) treatment
for mild to moderate depression
-Regular, moderate exercise has proven helpful for depression and anxiety disorders
30
Benefits of physical activity: Brighter Mood and Less Stress
Exercise boosts mood, increases energy, improves concentration and alertness, and increases ability to handle daily stress
-may increase endorphins
31
Benefits of physical activity: enhanced immunity
- Link between regular, moderate physical activity and an enhanced immune system
- May reduce cortisol, a stress hormone that can dampen resistance to disease
32
Benefits of physical activity: longer and more active life
* Physical inactivity increases all causes of mortality and increases the risk of many diseases
* Exercise helps to slow age-related changes and retain strength and mobility for independent living
33
Benefits of physical activity: lowering the risk of heart disease
- Sedentary people twice as likely to die of a heart
attack compared to physically active individuals
- Exercise makes the lungs more efficient
34
Benefits of physical activity: lowering the risk of cancer
-Physical activity can reduce risk of getting some forms of cancer, may lessen the risk of recurrence of a second cancer, and may protect against breast cancer in women
35
Benefits of physical activity: lowering the risk of type 2 diabetes
-Both regular aerobic and resistance training can prevent and control insulin resistance, prediabetes, and type 2 diabetes
36
Benefits of physical activity: lowering weight
-As the body responds to demands of physical activity, metabolic rate rises, body burns more calories, and body fat decreases
-Excess post-exercise oxygen consumption (EPOC): body continues to use more calories even after
exercise
37
Benefits of physical activity: gaining weight
- Underweight can cause health problems as well
| - Combining exercise and healthy eating is key to a healthy weight gain
38
overload principle
-requires a greater stress or demand on the body
based on 4 dimensions (FITT)
- frequency (dose-response relationship, how often)
- intensity (how hard)
- time (how long)
- type (specific activity)
39
reversibility principle
"use it or lose it" ->
opposite of overload principle
when exercising stops, up to 50% of fitness improvements lost within 2 months
fitness can be maintained by keeping the intensity constant and reducing frequency or duration if needed
40
recovery principle
- allows body to adapt to the loads; 48 hours, but no more than 96 hours between training sessions
- two or three 30 min training sessions a week should be sufficient for building strength and endurance
41
how much exercise is enough
- depends on goal: fitness or health
- a single 30 min session of moderate exercise produced health benefits similar to three 10 minute sessions throughout the day
- if you are not active at all, any physical exercise will produce some benefits
42
aerobic exercise
improves cardiorespiratory endurance (eg, brisk talking, jogging)
43
anaerobic exercise
creates an oxygen deficit as the amount of oxygen taken in by the body cannot meet the demands of the activity (eg, sprinting)
44
target heart rate - standard method
55-90% of maximum heart rate (for cardiovascular benefits)
maximum heart rate = 220 - age
estimated maximum HR x target HR%
45
target heart rate
- for weight loss, 55-70% of max heart rate is best to burn fat/calories
- for improved aerobic endurance, 70-80% of maximum heart rate is best
- for individuals who are in poor physical condition, 40-50% of maximum heart rate is best
- competitive athletes may train at 80-100% of their maximum heart rate
46
target heart rate - karvonen method
-may provide a more accurate training heart rate (THR); takes into consideration individual differences in resting heart rate
THR=([HRmax - HRrest] x % intensity) + HRrest
47
heart rate reserve
difference between maximal HR and resting HR
48
RPE
- self assessment scale that rates symptoms of exertion (eg, breathlessness and fatigue) ; scale of 6-20 (6 = no feeling of exertion; 20, very hard)
- revised scale of 0-10 (0 = almost nothing; 10 almost maximum) ; aerobic training zone = 3-7, increased intensity 8 or greater
49
designing an aerobic workout
- Warm-up: speeds blood flow to lungs, increases temperature and elasticity of muscles and connective tissue to avoid injury
- Aerobic activity: use target heart rate to determine intensity
- Cool-down: walk for 5–10 minutes at a comfortable pace before ending your workout session to avoid blood pooling in legs and have an adequate blood supply to the heart
- Long term fitness plan: Beginning (4–6 weeks), Progression (16–20 weeks), Maintenance (lifelong)
50
aerobic activities
- walking: most popular in canada
- jogging/running: long, slow distance running is best to enhance aerobic fitness
- other: dance, fitness class, kick boxing, exergaming, HITT, spinning, step training, stair climbing, swimming
51
muscular strength and endurance
- adding muscle strength and endurance to workouts helps to reduce body fat
- -muscle tissue is the best calorie burning tissue
-free weights or body weight can be used to gain muscle strength and improve muscular endurance
52
overloading muscles
demanding more of your muscles than you usually do
53
to develop strength
4-8 reps with heavy loads
54
to increase endurance
8-12 reps with lighter loads
55
isometric contraction
muscle applies force while maintaining an equal length
56
isotonic contraction
dynamic muscle movement against a constant resistance several times
- concentric phase: contracting the muscle
- eccentric phase: lowering the weight to the starting position of the exercise
57
isokinetic contraction
constant speed contraction
58
designing a strength and endurance workout
- inclusion of primary muscle group exercises
- inhale when muscles are relaxed, exhale when pushing or lifting; dont hold your breath
- core strength conditioning: training of the muscles that support the spine and keep the body stable and balances
- -a weak core increases the susceptibility to lower back pain and injury
- strengthening all your core muscles provides stability, improves balance, and protects you from injury
59
static stretching
gradual stretch held for a short time (10-60 seconds) should feel a pull but not pain
60
proprioceptive neuromuscular facilitation (PNF) stretching:
uses external resistance to help joints move through range of motion
- passive: no associated muscular contraction
- active: voluntary muscle contraction
61
ballistic stretching
rapid bouncing movements
| -can stretch the muscle fibres too far and is usually not recommended
62
dynamic stretching
controlled movements that increase reach and speed of movement
- improves dynamic flexibility
- does not force body beyond its range of motion
63
benefits of flexibility
- prevention of injuries
- relief of muscle strain
- relaxation
- better athletic performance
- relief of soreness after exercise
- improved posture
64
stretching
a specific activity intended to elongate the muscles and keep joints limber
- the values of stretching varies with different sports and activities
- stretching after aerobic activity can help a fatigued muscle return to its normal resting length and possibly help reduce delayed muscle soreness
65
pilates
improves flexibility and joint mobility and strengthens the core by developing pelvic stability and abdominal control
66
tai chi
designed to exercise your body, mind, and spirit; gently works muscles, focuses concentration, and improves the flow of qi (“chi”)
67
yoga
various breathing, stretching, and strengthening exercises (comprehensive stress management and fitness program)
68
barriers to physical activity
-sitting: college students sit avg 14hr/day
-intrapersonal factors: shyness, stress, lack of interest, fear of failure, lack of confidence
-Interpersonal factors: lack of friends to work out with, influence of friends, body image issues
-Structural factors: part-time work responsibilities, academic school work, class schedule, lack of time, money and transportation, cost
-Cultural barriers: challenges for immigrants and
Indigenous students
69
safe and healthy workouts
Begin slow with a new routine; keep a diary to record time and duration of each workout
70
acute injuries
sprains, bruises, pulled muscles resulting from sudden trauma
71
overuse injuries
result of overdoing a repetitive activity
| -eg, tendonitis, plantar fasciitis, shin splints, stress fractures, runners's knee
72
overtraining
Half of all people who start an exercise program drop out within 6 months, often due to overtraining
signs of overdoing it:
- Persistent muscle soreness
- Frequent injuries
- Unintended weight loss
- Nervousness
- Inability to relax
73
taking care of injuries
PRICE
- Protect the area
- Rest to promote tissue healing
- Ice the area immediately
- Compress the area
- Elevate the area above your heart
74
exercising in dif temperature
Heat
- Wear as little as possible when exercising in hot weather
- Choose loose-fitting, lightweight, white, or light-coloured clothes
- Drink plenty of fluids
- Watch for signs of heat problems
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Cold
-Cover up but don’t
overdress
-Avoid waterproof materials
-Loose clothing to allow movement
-Wear hat, turtleneck, or scarf
-Cover hands and feet
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