Chap 12 Final

Question 1

physical activity

Answer 1

any form of movement that causes your body to use energy

Question 2

physical fitness

Answer 2

the ability to carry out daily tasks easily and have enough reserved to respond to unexpected demands

Question 3

exercise

Answer 3

purposeful physical activity that is planned, structured, repetitive, and that improves or maintains physical fitness

Question 4

mental and emotional benefits (4)

Answer 4

• stress relief
• mood enhancement
• better sleep
• improved self-esteem

Question 5

sedentary

Answer 5

involving little physical activity, may spend most of their time watching tv, playing video games, surfing the net

Question 6

health problems from being sedentary (9)

Answer 6

• weight gain or obesity
• cardiovascular disease
• type 2 diabetes
• cancers
• asthma
• osteoporosis(bones become weak)
• osteoarthritis (caused by breakdown of cartilage in joints)
• physiological problems like stress, anxiety, or depression
• premature death

Question 7

cardiorespiratory endurance

Answer 7

the ability of your heart. lungs, and blood vessels to send fuel and oxygen to your tissues during periods of moderate activity

Question 8

muscular strength

Answer 8

the amount of force your muscles can exert

Question 9

muscular endurance

Answer 9

the ability of your muscles to perform physical tasks over a period of time without tiring

Question 10

flexibility

Answer 10

the ability to move your body through their full range of motion

Question 11

body composition

Answer 11

the ratio of fat to lean tissue in your body is also an element of fitness

Question 12

measuring muscular strength and endurance

Answer 12

partial curl-ups and right angle push ups

Question 13

measuring flexibility

Answer 13

sit and reach

Question 14

aerobic exercise

Answer 14

the rhythmic activities that use large muscle groups for an extended period of time, raises your heart rate and increases use of oxygen (running, swimming, biking)

Question 15

anaerobic exercise

Answer 15

involves intense short bursts of activity in which the muscle work so hard they produce energy without using oxygen (basketball, baseball, sprinting)

Question 16

isometric exercises

Answer 16

use muscle tension to improve with little or no movement of the body part Ex. pushing against a wall or other immovable object

Question 17

isotonic exercises

Answer 17

combine movement of the joints with contagion of the muscles Ex. lifting free weights, pull-ups, sit-ups

Question 18

isokinetic exercises

Answer 18

exert resistance against a muscle as it moves through a range of motion at a steady rate of speed Ex. various types of weight machines

Question 19

specificity

Answer 19

means choosing the right activities to improve a given element of fitness

Question 20

overload

Answer 20

means exercising at a level thats beyond your regular daily activities

Question 21

progression

Answer 21

means gradually increasing the demands on your body

Question 22

warm-up

Answer 22

a gentle cardiovascular activity that prepares muscles for work

Question 23

work-out

Answer 23

the part of an exercise session when you are exercising at your highest peak

Question 24

FITT

Answer 24

sue when planning your workout
F: frequency- schedule at least 3 exercise sessions a week
I: intensity- push yourself hard enough to create overload
T: type- vary your activities throughout the week
T: time- keep your heart rate within your target range for 20 min

Question 25

cool-down

Answer 25

low level activity that prepares your body in return to a resting state; it allows your heart rate, breathing, and body temp to return to normal

Question 26

resting heart rate

Answer 26

the number of times your heart beats per min when you are not active. take you pulse for 15 sec and multiply by 4. A typical pulse rate for teens and adults is 60-100 beats per min

Question 27

frostbite

Answer 27

is a damage to the skin and tissues caused by extreme cold; the skin become pale, hard, and numb to treat- warm place, thaw affected area with warm water

Question 28

hyperthermia

Answer 28

dangerous low body temp as a result of extreme cold

Question 29

heat exhaustion

Answer 29

a form of physical stress on the body caused by over heating

Question 30

heat stroke

Answer 30

body looses its ability to cool itself

Question 31

muscle cramp

Answer 31

sudden of sometimes painful contractions of the muscles can occur when the muscles are tired, overworked, or dehydrated

Question 32

strains

Answer 32

results from overstitching and tearing a muscle, warmup b4 exercise to reduce risk of strains

Question 33

sprains

Answer 33

injury around ligament of a joint produces pain, swelling, and stiffness

Question 34

fractures

Answer 34

broken bones cause severe pain, swelling, bruising, or bleeding

Question 35

dislocation

Answer 35

occurs when a bone pops out of its formal position in a joint, the joint will be painful and may appear misshapen

Question 36

concussion

Answer 36

an injury to the brain can result in severe headache, unconsciousness, and memory loss

Question 37

PRICE

Answer 37

P:protect the affected area with bandage or splint to prevent more injury R:rest the muscle for at least 1 day I:ice the affected ares for 10-15min 3 time a day for 2 days after the injury C:compress the affected area to reduce swelling E:elevate the injury to keep swelling down

Question 38

overexertion

Answer 38

overworking the body

Question 39

improving flexibility

Answer 39

stretching exercises

Question 40

exercise and bone strength

Answer 40

exercise increases bone density and lowers risk of osteoporosis

Question 41

fitness goals

Answer 41

good way to get motivated to get in shape, set according to your level of fitness

Question 42

personal needs (6)

Answer 42

``` cost where you live your schedule your fitness level your overall health personal safety ```

Question 43

types of activities

Answer 43

60 min of exercise each day Ex. walking, biking, basketball, soccer, etc.

Question 44

moderate- intensity

Answer 44

daily dose of physical activity Ex. walking, stairs, chores, yard work

Question 45

aerobic activities

Answer 45

raise your heart rate Ex. cycling, brisk walking, running, dancing, skating, cross country skiing, team sports

Question 46

strength training

Answer 46

develops muscle tone Ex. tone arms- rowing, pull-ups; tone legs- skating, running; abdominal muscles- rowing, cycling, crunches

Question 47

flexibility exercises

Answer 47

stretching for 10-12min each day Ex. gymnastics, yoga, pilates, ballet, martial arts