MIDTERM 3 Flashcards
physical activity
any movement of skeletal muscles that requires energy
exercise
planned, repetitive, and intended to improve physical fitness
2008 physical activity guidelines
-150 minutes per week of moderate intensity
or
-75 minutes of vigorous intensity aerobic physical activity
rating of perceived exertion
range of 1 to 10 with each number corresponding to a subjective feeling of exertion
-aim for a number 4
moderate intensity
aerobic activity that increases heart rate and breathing (5-6 on rpe scale)
-dancing, swimming, brisk walking
vigorous intensity
- greatly increases heart rate and breathing (7-8 on RPE scale)
- jogging, tennis, bicycling uphill
muscle strengthening
activity that increases skeletal muscle strength, power endurance, and mass
FITT
-frequency, intensity, time, type
MHR
220-AGE
muscular strength
maximal force a muscle can exert against a load at one time
muscular endurance
ability of the muscle to perform repeated, submaximal contractions over time without becoming fatigued
muscular power
combines strength with speed for explosive movements such as jumping or throwing
flexibility exercises
- enhance balance and stability, reduces risks of falls
- ability to move a joint through its full range of motion
ATP
- main energy currency for cells
- used to prove ion pumping, enzyme activity, and muscular contraction
phosphocreatine (PCr)
- high energy compound that can be used to re-form ATP.
- used during bursts of activity such as lifting and jumping
iron
- transport of oxygen
- cofactor in energy metabolism