Ch 4- Becoming physically fit

Question 1

why do young adults value physical fitness?

Answer 1

being physically fit helps them look and feel better

Question 2

physical fitness

Answer 2

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

Question 3

physical activity

Answer 3

any bodily movement produced by skeletal muscle

results in energy expenditure

Question 4

exercise

Answer 4

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

Question 5

exercise trends

Answer 5

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

Question 6

results of physical fitness

Answer 6

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

Question 7

Surgeon general’s report 1996

Answer 7

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

Question 8

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

Answer 8

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

Question 9

dietary guidelines for americans (2010)

Answer 9

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

Question 10

ACSM

Answer 10

american college of sports medicine

look at research and put out recommendations

Question 11

principles of training

Answer 11

overload, specificity, reversibility/regression

Question 12

over load

Answer 12

work harder than usual

Question 13

specificity

Answer 13

work the area you want to improve

Question 14

reversibility/regression

Answer 14

use it or lose it

Question 15

Cardiorespiratory endurance

Answer 15

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

Question 16

aerobic

Answer 16

with oxygen, helps cardiac

Question 17

anaerobic

Answer 17

without oxygen

Question 18

to help cardio respiratory endurance

Answer 18

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

Question 19

calculating target heart rate rage

Answer 19

220-age= max

max %= target HR

Question 20

perceived exertion

Answer 20

how hard it feels to you

Question 21

3 part workout

Answer 21

warm-up, conditioning, cool down

principle of gradual progression- slowly start up and slowly slow down

Question 22

Physiological benefits of cardio reparatory health

Answer 22

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

Question 23

body composition benefits of cardio reparatory health

Answer 23

reduced body fat percentage
increased lean body mass
firmer muscles

Question 24

psychological benefits of cardio reparatory health

Answer 24

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

Question 25

muscular fitness

Answer 25

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)

Question 26

benefits of strength training

Answer 26

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

Question 27

benefits of flexibility

Answer 27

``` 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 ```

Question 28

general guidelines for flexibility development

Answer 28

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)

Question 29

physical benefits of physical fitness

Answer 29

``` 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 ```

Question 30

other types of benefits for physical fitness

Answer 30

``` psychological intelectual occupational spiritual environmental- develops appreciation for it ```

Question 31

osteoporosis

Answer 31

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

Question 32

female athlete triad

Answer 32

disordered eating, amenorrhea, osteoporosis

Question 33

fitness issues

Answer 33

``` 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 ```

Question 34

FIT

Answer 34

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

Question 35

Isometric exercise

Answer 35

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

Question 36

isotonic resistance exercise

Answer 36

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

Question 37

isokinetic exercise

Answer 37

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

Question 38

static stretching

Answer 38

the slow lengthening of a muscle group to an extended stretch

Question 39

ballistic stretching

Answer 39

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

Question 40

sarcopenia

Answer 40

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

Question 41

osteoarthritis

Answer 41

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

Question 42

anabolic steroids

Answer 42

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

Question 43

ergogenic aids

Answer 43

supplements that are taken to improve athletic performance