Ch 4- Becoming physically fit Flashcards Preview

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Flashcards in Ch 4- Becoming physically fit Deck (43):
1

why do young adults value physical fitness?

being physically fit helps them look and feel better

2

physical fitness

set of attributes
people have or achieve
relates to the ability to perform physical activity

3

physical activity

any bodily movement produced by skeletal muscle
results in energy expenditure

4

exercise

subcategory of physical activity
planned structured, repetitive, purposive
objective=improve or maintain physical fitness

5

exercise trends

weekend vs. weekdays
school year vs. summer
activities you enjoy, do not enjoy, or want to try

6

results of physical fitness

body systems function at optimal efficiency
energy to meet demands of life without fatigue
capacity to handle unforeseen emergencies *very key- makes it easier to handle emergencies

7

Surgeon general's report 1996

-30 minutes of moderate activity per day
-simply emphasized increasing activity
-burn 150 calories a day or 1000 a week

8

dietary guidelines for americans 2005 (in relation to amount of exercise needed to stay healthy)

60 minutes daily moderate/vigorous daily activity to prevent weight gain
60-90 minutes moderate daily to sustain weight loss

9

dietary guidelines for americans (2010)

for adults (18-64)
2 hours and 30 minutes a week moderate
1 hour 15 minutes a week vigorous
5 or more hours a week is best
spread out over 3 days
include strength training 2 days/week

10

ACSM

american college of sports medicine
look at research and put out recommendations

11

principles of training

overload, specificity, reversibility/regression

12

over load

work harder than usual

13

specificity

work the area you want to improve

14

reversibility/regression

use it or lose it

15

Cardiorespiratory endurance

foundation for who body fitness
improvement of heart, lung, and blood vessel function
helps body work longer and at greater levels of intensity

16

aerobic

with oxygen, helps cardiac

17

anaerobic

without oxygen

18

to help cardio respiratory endurance

3-5 times a week 64-91% of max heart rate
duration= 20-90 minutes
mode= vigorous, rhythmic, and continuous

19

calculating target heart rate rage

220-age= max
max %= target HR

20

perceived exertion

how hard it feels to you

21

3 part workout

warm-up, conditioning, cool down
principle of gradual progression- slowly start up and slowly slow down

22

Physiological benefits of cardio reparatory health

reduced in RHR
improve heart efficiency
increase rest for the heart between beats
increased oxygen-carrying capacity of blood
improve exercise performance on timed test
improve blood lipid profile

23

body composition benefits of cardio reparatory health

reduced body fat percentage
increased lean body mass
firmer muscles

24

psychological benefits of cardio reparatory health

enhance self-esteem
increased self-discipline
decreased anxiety
improved quality of sleep
decreased levels of depression
increased relaxation

25

muscular fitness

the ability of your muscles to preform contractions
muscular strength (overload principle) (use more weight)
muscular endurance= more reps
2-4 sets of 8-10 reps using major muscle groups (2-3 days a weeks)

26

benefits of strength training

weight control/ weight gain/appearance
energy
athletic performance
injury prevention
bone strength
flexibility
psychological benefits

27

benefits of flexibility

decreased risk of injury
counteracts age related decline
decrease aches and pains
increases the ability to move freely and easily
enhances athletic performance
reduces muscular tension

28

general guidelines for flexibility development

warm-up before stretching
use stretching as a preparation fro activity
stretch for flexibility during cool-down
stop at the point of tension, not pain
dont bounce (ballistic stretching)
static stretching (hold and extend stretch for 10-30 seconds)

29

physical benefits of physical fitness

slows down aging process
increases energy
improves posture and physical appearance
helps manage weight
improves flexibility
improves muscular strength and endurance
strengthens bones, reducing osteoporosis
reduces risk for heart disease

30

other types of benefits for physical fitness

psychological
intelectual
occupational
spiritual
environmental- develops appreciation for it

31

osteoporosis

loss of calcium form the bone
common in post menopausal women
premenopausal women= 100=1300 mg calcium per day

32

female athlete triad

disordered eating, amenorrhea, osteoporosis

33

fitness issues

see a physician? stops people form starting
fluid replacement- Water!
select activities you enjoy
don't do too much too soon
ste consistent and reasonable

34

FIT

Frequency (times per week)
Intensity (rigor of workout)
Time (how long each workout is)

35

Isometric exercise

muscular strength training exercises in which the resistance is so great that the object coast be moved

36

isotonic resistance exercise

muscular strength training exercises in which traditional barbells and dumbbells with fixed resistances are used

37

isokinetic exercise

muscular strength training exercises in which matins are used to provide variable resistances throughout the full range of motion at a fixed speed

38

static stretching

the slow lengthening of a muscle group to an extended stretch

39

ballistic stretching

a bouncing form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches

40

sarcopenia

a reduction in the size of the muscle fibers, related to the aging process

41

osteoarthritis

arthritis that develops with age; largely caused by weight bearing and deteriorating of the joints

42

anabolic steroids

drugs that function like testosterone to produce increases in muscle mass, strength, endurance, and aggressiveness

43

ergogenic aids

supplements that are taken to improve athletic performance