Chapter 1 - Exercise for Fitness Flashcards
(65 cards)
1
Q
Everyone wants to be ___ and ___
A
fit & healthy
2
Q
The clear solution to achieve fitness and wellness
A
move more and eat well
3
Q
- is flooded with various tools and programs that promise to help you get fit fast with less work
A
fitness industry
4
Q
- these health agencies have implemented strategies that promote an active lifestyle in the past decade
A
DOH (Department of Health) and WHO (World Health Organization)
5
Q
- aim to decrease the prevalence of sedentary lifestyle because it is a significant risk factor for several non-communicable diseases
A
Physical activity programs
6
Q
Examples of physical activity programs: (4)
A
- HATAW
- E-di Exercise
- Mag-HL Tayo
- Go4Health
7
Q
Non-communicable diseases such as ___, ___, and ___ have replaced tuberculosis and pneumonia among the primary cause of death among Filipinos
A
- heart disease
- vascular disease
- cancer
8
Q
According to the estimates of WHO, __% of the total deaths among Filipinos in the year 2000 were caused by non-communicable diseases
A
65%
9
Q
In 2012, the number of deaths significantly rose __%
A
72%
10
Q
It is recommended that teenagers engage in physical activity for at least __ minutes every day
A
60 mins
11
Q
In 2008, the Food and Nutrition Research Institute (FNRI) reported that __% of Filipino high school students in Manila fail to achieve the recommended physical activity level
A
86%
12
Q
- involves any bodily movement caused by muscular contractions that result in the expenditure of energy
- usually classified according to its purpose
A
Physical Activity
13
Q
Classified purposes of Physical Activity: (4)
A
- occupational
- transport-related
- household
- recreational
14
Q
- ___ and ___ are just part of the activities that can be classified under recreational physical activity
A
sports &exercise
15
Q
- is a planned program of physical activities usually designed to improve physical fitness with the purpose of increasing physical fitness level
- are repetitive movements that aim to improve one or more components of fitness (exercises)
A
Exercise
16
Q
3 Classification of Exercise:
A
- Aerobic Exercise
- Resistance Exercise
- Stretching Exercise
17
Q
- involves large muscle groups (thighs) that perform rhythmic and continuous movement for a prolonged period of time in order to improve aerobic capacity
A
Aerobic Exercise
18
Q
Examples of Aerobic Exercise: (4)
A
- swimming
- biking
- running
- dancing
19
Q
- require the muscle to contract against an external load (barbell) in order to improve muscular strength, muscular endurance. and bone strength
A
Resistance Exercise
20
Q
Examples of Resistance Exercise: (3)
A
- Total Resistance Exercise (TRX)
- There-Band
- resistance machines
21
Q
- increase the elasticity of muscles and tendons surrounding the joint in order to improve
A
Stretching Exercise
22
Q
Examples of Stretching Exercise: (3)
A
- static stretching
- ballistic stretching
- dynamic stretching
23
Q
- they can help the individual craft the details of the plan and teach him/her how to perform the exercises correctly and increase and individual’s understanding of the changes resulting from the exercise training
A
Fitness trainers & coaches
24
Q
___ and ___ in moderate to high-intensity physical activities lead to changes in the various organs of the body
A
Regular exercise & frequent participation
25
- shows that performing more day-to-day activities such as walking and using the stairs are the foundation in becoming physically active
- provides a graphic representation of how physical fitness can be achieved
Physical Activity Pyramid
26
- provides a more detailed instruction on the type and duration of activities for each age group
- was developed in 2010 through the collaboration of DOH, WHo, and consultants from various institutions
National Guidelines for Physical Activity
27
- are at the base of the pyramid and are low in intensity, and should be performed as often as possible for at least 30 mins
Daily activities (day-to-day activities)
28
- are activities that are moderate to high intensity, and should be performed at least 30 mins
Activities on the 2nd and 3rd level
- aerobic exercise and recreational activities (3-5 times a week)
- leisure activities and exercise for strength and flexibility (2-3 times a week)
29
- this part of the pyramid consists of activities that should be performed occasionally
Tip
30
- according to the National Guidelines for Physical Activity, adolescents should have at least __ hr/s of varied daily physical activity, wherein at least __ minutes are from structured physical activity and at least __ minutes from high impact play
1 hr
- 40 mins
- 20 mins
31
- is a condition that allows the body to effectively cope with the demands of daily activities and still has the energy to enjoy other active leisure activities
- is a broad term and has many components
Physical fitness
32
Health-related components of fitness include: (5)
1. Aerobic Capacity
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
33
- these components are important in preventing injuries and non-communicable diseases such as heart disease and cancer
Health-related components of fitness
34
- is the ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises
- strong hearts, normal blood pressures, and decreased risk for heart disease and diabetes
- ex: Running
Aerobic Capacity
35
- is the ability of the muscle to generate the greatest force
- one repetition maximum is the heaviest load that can be lifted in one repetition
- protects an individual from severe injuries when he slips or falls
- ex: Weight Lifting
Muscular Strength
36
- is the ability of the muscle to resist fatigue when performing multiple repetitions of a submaximal load
- can also refer to the period of time in which a muscle is able to hold a contraction
- needed to deter injuries that commonly occur when the individual is ties
- ex: Abdominal Curl-ups and Push-ups
Muscular Endurance
37
- is the ability to move a joint without pain over its entire range of motion
- is affected by the structure of the joint and the muscles surrounding the joint
- important to prevent injury and to maintain body mobility
- can be greatly improved by stretching
- ex: Sit and Reach & Trunk Forward flexion
Flexibility
38
- deteriorate over time and leads to chronic pain as an individual become older
joints and muscles
39
- refers to the total make-up of the body using the concept of 2 component models
- is often reported as the ratio of fat mass with the overall body mass
- ex: Waist Circumference
Body Composition
40
2 Component models in Body Composition:
lean body mass & body fat
41
Why is it hard to change unhealthy habits?
- changing an old habit is an arduous task but not an impossible one
- first step is to recognize the practice of unhealthy habit that goes beyond knowledge of its existence
42
a ____ will stimulate changes in the various organs and tissues of the body but is more emphasized in the cardiovascular system.
regular aerobic exercise
43
- can generate more force at each contraction, enabling it to expel more blood out of the chamber
Thicker muscle wall
44
- are the smallest blood vessels where change of gases take place
Capillaries
45
The adaptation of the body to regular exercise is commonly found in the ___ and ___ system
nervous & musculoskeletal
46
- commonly starts after 2 monthso f resistance exercise
increase in muscle fiber size or hypertrophy
47
The ___ surrounding the muscles also strengthen in order to resist injury
joints
48
Connective tissues such as __ and ___ are able to withstand the greater forces produced by the hypertrophied muscles
tendons & ligaments
49
- makes an ordinary movement such as raising the arm difficult and painful
- increases the risk or re-injury during sports competition
Joint stiffness
50
The ___ unit has an elastic property that enables it to return to its original shape or length
muscle-tendon
51
- improves the efficiency of movement
Flexibility training
52
A ___ will also help correct muscle imbalance and improve posture
regular stretching routine
53
- found strong evidence that regular exercise improves the mood of an individual and reduces anxiety
Exercise psychologists
54
- trigger relaxation by reducing muscle tightness
some forms of stretching exercises
55
feel-good brain chemicals
Endorphins
56
- are hard to adopt
Healthy behaviors
57
- are behavioral patterns that are performed unconsciously
| - are hard to break because the brain had been programmed to make the behavior or action part of its default functioning
Habits
58
- according to this, a person remains in the first stage or Pre-contemplation stage if he/she does not recognize the presence of unhealthy habits and the importance of changing his/her behavior
Transtheoretical Model (Prochaska and Velicer, 1997)
59
Transtheoretical Model stages: (5)
1. Pre-contemplation Stage
2. Contemplation Stage
3. Preparation Stage
4. Action Stage
5. Maintenance Stage
60
- one's the individual becomes dedicated to the idea of adopting a positive behavior
Contemplation stage
61
- One's an individual is convinced to make the changes, he/she starts to prepare for the actual date and time to start a new behavior
- barriers are common to people who are adopting a healthy behavior for the first time
Preparation stage
62
- is the day the individual initiates the new behavior
- temptation to backslide is greatest during this stage
- barriers in this stage reflect the ability of the individual to sustain the new behavior
Action stage
63
- occurs when the individual has consistently practiced the new behavior for more than 6 months, where the tendency to backslide to the old habit is minimal
Maintenance stage
64
Individuals in the __ and ___ stage can be motivated to adopt a new behavior by showing the benefits and providing encouragement that change is possible
Pre-contemplation & Contemplation
65
- is one of the major risk factors in developing non-communicable diseases, such as heart disease and type 2 diabetes
Physical inactivity
