5.1 Fitness Approaches Flashcards
What is physical fitness?
ability to perform moderate to vigorous activity without excercise fatigue
When fitness improves, what can the body utilize as fuel for muscles?
fat
What are benefits of physical fitness?
utilization of fat for fuel
increased cardiovascular functions
reduced stress
lower blood pressure
weight loss/control
reduced risk of cancer
improved sleep
improved immune function
improved blood glucose control
slowing of aging
improved self image
What is the purpose of Healthy People?
provide specific objectives and health indicators across life stages, including increased movement and physical activity
What are the objectives of Healthy People?
reduce the number of adults who fail to engage in activity
double the number of adults who engage in activity for 30 or more minutes a day
increase the number of adults who participate in some type of resistance exercise to build muscle and endurance
What are the five steps to establish a fitness routine?
- find enjoyable activities and vary the routine
- have an exercise partner for accountability
- start slowly
- set specific goals
- reward when goals are achieved
What are the three components to any fitness program?
- aerobic workout
- resistance training
- stretching and flexibility
What is the goal of an aerobic workout?
build endurance and increase the body’s ability to deliver oxygen through the body
What is the goal of resistance training?
build muscle density and strength
What is the goal of stretching?
increase balance and flexibility
What is heart rate?
number of beats per minute
How do you calculate maximum heart rate?
220-age
What is target heart rate zone?
60-90% of maximum heart rate
What is the first source of energy for cells?
ATP
How much ATP do muscles have stored?
enough for 2-4 seconds of work without oxygen
