Physical Activity Flashcards
What are the primary components of exercise?
- Cardiovascular: the ability of the body to take in and use oxygen, delivering to tissues
- Muscular strength and endurance: helps you burn fat, speed metabolism
- Endurance: ability of muscle to maintain a contraction or repeat a contraction for a period of time
- Strength: ability of the muscle to product maximum tension once
- Flexibility: range of motion of the joints
- Body composition: ratio of fat free mass to fat mass
What are the secondary components of exercise?
- Balance: maintain static position
- Coordination: use body together
- Agility: ability to change directions easily
- Reaction time: ability to respond to a stimulus
- Speed: how fast you are
- Power: speed and force
- Mental capacity: tell your brain to get out of your body’s way, just do it and commit
What is VO2 Max and cardiorespiratory fitness?
- The ability to take in oxygen, deliver it to the tissues, and have the tissue use it
- VO2 max: aerobic capacity (the greatest volume of oxygen you can take in and deliver to tissues)
What is physical conditioning?
Refers to gradual building up of body to enhance cardiorespiratory or aerobic fitness, muscular strength/endurance, and flexibility
What is functional fitness?
- Functional fitness: performance of daily activities
- Exercises that mimic everyday tasks can improve individual’s balance, coordination, strength, and endurance
What is sport?
Leisure-time physically activities that are planned, structured, and competitive
What are the health benefits of physical activity?
Increases:
- Bone density and joint stability
- Metabolism
- Lifespan
- HDL cholesterol
- Ability to sleep and alertness/concentration
- Immune function
- Immunity
- Heart health
Decreases:
- Resting heart rate and blood pressure
- Body image issues
- Cardiovascular diseases, cancer, diabetes
- LDL cholesterol
- Stress, anxiety, depression (better than any antidepressant, even a little bit is good)
- Illness, time off work/school
Discuss the principles of exercise.
- Reversibility
- If training is discontinued, adaptation will decline at ⅓ the rate at which they were gained
- This varies with with type of tissue involved
- Aerobic capacity is lost more quickly than strength - Maintenance
- If the intensity of the exercise is maintained, the frequency and/or duration of the exercise may be reduced to ⅔ of the original to maintain the desired level of fitness - SAID
- Specific: body will get better at whatever specific exercise you do to target
- Adaptation
- Imposed
- Demand: must challenge you enough so it is uncomfortable
What is progressive overload?
- In order to achieve results, muscles need to be challenged by gradual increases in stress
- By challenging the body to a certain load over a period of time, the body will begin to adapt to specific load
What is FITT?
Frequency
Intensity
Time
Type
How much exercise is enough?
There are activities that will help you stay healthy NOT necessarily fit
- Cardio: 4-7 days/week
- MSE: 2-4 days/week
- Flexibility: 4-7 days/week
There are different types of intensity:
- Low: 60 minutes
- Moderate: 45 minutes
- Vigorous: 25 minutes
Discuss walking.
- Most popular activity
- Walking 1 hour per week can lower heaet-disease risk in relatively sedentary women
- Treatmills keep you moving at certain pace and are a good alternative to outdoor walks
- Stepping 10000 times a day can be a beneficial way to increase heart health, lose weight, and feel healthier
- Typical adult averages about 5310 steps per day
Discuss running/jogging.
- Faster walking
- Long, slow distance running is best to enhance aerobic fitness
- Interval training: hard runs over certain distance can improve speed
- Start by walking 10-20 minutes three times a week at comfy pace
- Then brisk 20 minute walk, alternative with fast walking and slow jogging
- Jog 10 minutes without stopping
Discuss aerobic dance/fitness class.
A typical aerobic class consists of warm up stretching exercises, followed by choreographed movement pattens, often done to music. Some classes include floor exercises such as sit-ups, muscle strength, and endurance exrcises followed by cool-down exercises.
Discuss cardio kickboxing.
Also referred to as kick-boxing or boxing aerobics, this hybrid of boxing, martial arts, and aerobics offers an intense total-body workout. An hour of kick-boxing burns an average of 500-800 calories, compared to 300-400 calories in typical step class.
Discuss spinning.
Spinning is a cardiovascular workout for the whole body that utilises a special stationary bicycle. Led by an instructor, a group of bikers listens to music and modifies their individual bike’s resistance and their own pace according to the rhythm. An average spinning class lasts 45 minutes. Spinning is a popular option for aerobic exercise because people of different ages, skills, and fitness levels can participate in the same class.
What are the factors to consider when designing a muscle workout?
How much should I life?
- In general, you want momentary muscular fatigue
DOMS (delay onset muscle soreness)
- Weight training results in microtears in the muscle
The body will repair these tears to become stronger
- As this happens some soreness may occur
Breathing
- In general, exhale on the concentric and inhale on the eccentric
- Not too important, just don’t hold your breath (brain aneurysms can occur even after 1 rep)
Time
- Research suggests that 45 minutes (pocket of time where people are most successful)or less is sufficient to create results
- After 1 hour you’re not efficient, low intensity
What muscles are at work?
Upper Body
- Pectorals
- Back
- Deltoids
- Biceps
- Triceps
Trunk
- Abdominals (rectus abdominis, transverse)
- Abdomiis, obliques
- Erector spinae
Lower Body
- Quadriceps
- Hamstrings
- Gluteus maximus
- Gastrocnemius/soleus
- Tibialis anterior
- Abductor/adductors
What is core strength conditioning?
- Training of muscles that support spine and keep body stable and balanced
- Muscles in pelvis, lower back, hips, and abdomen should work in harmony
- When core is weak, more susceptible to lower back pain and injury
- Major muscles of core include transverse abdominis (deepest part of abdominal muscles) the external and internal obliques on side/front of abdomen around waist, and rectus abdominus (long muscle that extends along the front of the abdomen)
- Strengthening core improves stability, balance, and protects you from injury
What are the gender differences?
- Men have twice as much muscle and ½ as much fat
- Men’s heart and lungs are larger than women
- Women have wider hips (larger Q-angle = hip joint) and are more susceptible for hip or knee joints
- In general, women and men often vary types of exercise they choose
What is a warmup? What are the benefits?
- Multi-joined dynamic activity for 5-10 minutes
- Heart rate approximately 40-50% of maximum (light effort)
Benefits:
- Safety and prepping the body
- Rehearsal effect: prepare before for high performance
- Increases synovial fluid at joint to help joint move effectively (lubricate)
- Increases blood circulation
- Avoid premature onset of lactic acid and fatigue
- When you first start working out, you are respiring anaerobically
- This produces lactic acid
What are the benefits of cardiorespiratory fitness?
- Increases: heart efficiency, lactate threshold, oxygen consumption (VO2), aerobic and anaerobic capacity
- Decreases: blood pressure, fat stores, risk of cardiovascular disease, diabetes, some cancers
What is intensity?
- How hard you are working
- 55-90% of maximum heart rate is necessary for benefits
- Can be varied through speed or workload
Methods of monitoring intensity:
- Heart rate (pulse) in bpm
- Calculate using Karvonen: (220-age-resting heart rate)*intensity + resting heart rate
- Resting heart rate: right in the morning, no movement, average over 10 days
- At 100%, heart rate is: 220-age
- Doesn’t work for everybody (a bit low for some people) - Rate of perceived exertion (how hard do you feel like you are working)
1 = very simple, no effort 10 = maximum effort, can not stay at this pace very long, speaking is nearly impossible
Discuss weight loss.
- The greater the VO2 max, the percentage of fat being used is reduced (carbohydates increase) but total amount of fat being burned is increased because total caloric expenditure is increased
- Look at where your calories are coming from
- Carbohydrates run your brain and give you energy for workouts
