6 - Physical Activity Flashcards
def: all leisure and non-leisure body movement produced by skeletal muscles that results in an increase in energy expenditure
physical activity
def: planned, structured, repetitive physical activity that is specifically aimed at improving fitness
exercise
def: the extent to which the body can respond to increased physical demand; to perform moderate to vigorous activity without becoming tired
physical fitness
what are the 5 components of physical fitness?
- cardiorespiratory fitness
- muscular strength
- muscular endurance
- flexibility
- body composition
def: force a muscle can produce with maximal effort
muscular strength
what are the two factors that affect muscular strength?
- muscle size
2. motor neuron activity
more muscle = ?
higher metabolism and faster energy use, easier to maintain a healthy weight
what are 4 benefits of exercise?
- improve digestion
- increase metabolism
- improve respiratory capacity
- enhance immunity
T or F: exercise increases HDL levels
true
what are 5 risks of exercise?
- traumatic injuries
- overuse injuries
- general overstress
- temperature injury
- sudden cardiac death
what are exercise recommendations for children ages 5-12?
60 min of moderate-vigorous intensity activity/day
what are exercise recommendations for people ages 13-18?
60 min of moderate-vigorous intensity activity/day
what is the recommended level of exercise for adults aged 18-65?
150 minutes of moderate-vigorous/week
what are the 2 ways the body produces energy?
- aerobically - with oxygen
- anaerobically - with no oxygen
what is the equation for aerobically produced energy?
glucose + oxygen -> water + carbon dioxide + ENERGY
what is the equation for anaerobically produced energy?
glucose -> lactic acid + ENERGY
how often should you train cardiorespiratory fitness?
4-7 times per week, no more than 2 days in between sessions
what is a good rule for cardiorespiratory fitness?
bouts of at least 10 mins, 30 mins a day
def: exercise involving force generation without movement
isometric
def: exercise involving force and movement, bench press, sit-ups, bicep curls, push ups
isotonic exercises
how many rest days between working the same muscle group?
at least 1
what are the 5 basic principles of training?
- specificity
- overload
- progressive overload
- reversibility
- individual differences
def: specific adaptation to imposed demand
specificity
def: in order to see improvements in fitness, must challenge the body beyond its current abilities
overload
def: is increased over time according to the FITT principle
progressive overload
def: use it or lose it
reversibility
def: people having different responses to exercise
individual differences
why is warm up important?
- stimulates joints to produce lubricating fluid
- readies metabolism
what are 2 signs of overtraining?
- persistent pain, especially in or around a join
- increased difficult performing a standard or familiar amount of exercise
