Lecture 1 Flashcards
Benefits of Exercise (27 cards)
What is Physical Activity?
Physical activity is any movement of the body made by your muscles that uses energy.
What is Exercise?
Planned, structure and repetitve bodily movement done to improve or maintain one or more components of physical fitness
What is Physical Fitness?
Set of qualities or traits that people have or develop that helps them do physical activities.
- Usually seperated into either health related or skill related components.
Health Related Components of Physical Fitness - CE
Cardiovascular Endurance
The ability of the heart and lungs to supply oxygen during sustained physical activity.
Health Related Components of Physical Fitness - BC
Body composition
The relative proportion of muscle, fat, bone, and other vital parts of the body.
Health Related Components of Physical Fitness - MS
Muscular strength
The ability of the muscle to exert force
Health Related Components of Physical Fitness - ME
Muscular endurance
The ability of the muscle to continue to perform
without fatigue
Health Related Components of Physical Fitness - F
Flexibility
The range of motion available at a joint
Physical Fitness
Skill Related Components of Physical Fitness - A
Agility
The ability to change the position of the body
in space with speed and accuracy.
Skill Related Components of Physical Fitness - C
Coordination
The ability to use your senses (like sight or hearing) and body parts together to move smoothly and accurately.
Skill Related Components of Physical Fitness - B
Balance
The ability to keep your body stable (maintain equilibrium)
Can be static (still) or dynamic (moving)
Skill Related Components of Physical Fitness - P
Power
– The ability to exert maximum force in the shortest amount of time.
– It is a combination of strength and speed.
Skill Related Components of Physical Fitness - RT
Reaction time
The time elapsed between stimulation and the beginning of the reaction to it
Skill Related Components of Physical Fitness - S
Speed
The ability to perform a movement within a short period of time
What is the Dose Response Relationship?
Some activity is better than none, and more activity (up to a point) is better than less.
Gains slow down with very high levels of exercise and too much can increase injury risk
Recommended exercise levels for adults?
2.5 to 5 hours of moderate intensity physical activity – such as a brisk walk,
golf, mowing the lawn or swimming
or
1.25 to 2.5 hours of vigorous intensity physical activity – such as jogging,
aerobics, fast cycling, soccer or netball
Recommended exercise levels for children?
Infants
- Interactive floor based play
- 30 minutes of timmy time per day
Toddlers
- Atleast 3 hours of various physical activity each day. Including energetic play
Preschoolers
- Atleast 3 hours per day, including 1 hour of energetic play.
5-17 yrs
- Atleast 60 minutes per day (moderate - vigorous)
- Weight training activities 3 x week
Levels of Exercise Intensity
(MET)
Light Physical Activity = <3 METs
Moderate Physical Activity = 3-6 METs
Vigorous Physical Activity = >6 METs
MET = Metabolic Equivalent, 1 MET is resting
Define Epidemiology
Study of how diseases affect populations and how physical activity relates to health
Define Epidemiology Terms
Morbidity
Rate of sickness/ Illness in a population
Define Epidemiology Terms
Mortality
Rate of death in a population
Explain the relationship between chronic disease and cardiorespiratory fitness
HIgher Fitness Levels = Lower risk of conditions like
- Heart Disease
- Type 2 Diabetes
- Obesity
- Some Cancers
Low fitness is a strong predictor of early death.
What is Sarcopenia?
Reduction in muscle mass typically associated with with age or inactivty. Reduction in strength, balance, speed and coordination.
Incidental Activity?
Physical activity you do without planning or intending to
- Parking car further away, walkign up stairs
