Ch 17 Physical Fitness Flashcards
Aerobic
“with oxygen.” used in reference to exercise that primarily uses the oxygen
What is body composition?
measure of the proportions of fat, muscle, bones, & fluid that make up our weight
Describe cardiorespiratory endurance
The ability to perform aerobic exercises for a prolonged period of time.
flexibility
ability of a joint to move freely through its full range of motion
muscular endurance
the ability to use the voluntry muscles many times without getting tired
muscular strength
The ability to exert force against resistance.
What is physical activity
using muscles to move your body
Physical Fitness
the body’s ability to carry out daily tasks and still have enough energy to respond to any unexpected demands
What is the main purpose of aerobic activities
to increase your cardiorespiratory endurance
What aerobic activities can increase cardio endurance
stair climbing
brisk walk
jog, run, playing basketball
How does strength training contribute to fitness
improves muscle strength, muscle endurance and body composition
What activities improve flexibility?
Stretching
yoga, pilates, dance
Static Stretching?
Stretch to a point of slight discomfort
Held for 10-30 seconds
Dynamic stretching
closely mimics muscle activity that is used during sport/activity
considered functional and often suggested for athletes prior to an event or competition
Ballistic Stretching
An exercise designed to increase the range of motion of a joint by utilizing bouncing movements.
May increase risk of injury
FITT Principle
- Frequency: at least 150 minutes/week
- Intensity
- Time: 20-60 minutes
- Type of Exercise
what is the purpose of the FITT formula?
to give guidelines to use for improvement of your physical fitness
Describe Rate of perceived exertion
one’s subjective evaluation of how hard they think they are working
How is rate of perceived exertion used RPE
6 - no exertion 7- extremely light (7.5) 9 - very light 10 11- light 13- Somewhat hard 14- hard (heavy) 17 Very hard 19- Extremely hard 20- maximal exertion
Which energy producing nutrient is the first to be broken down and used during exercise?
Carbohydrates in the form of glucose
what is the primary function of protein?
growth, repair and maintenance of body tissues
Describe the importance of fluid balance during exercise
fluid is lost through sweat and exhalation
minerals such as sodium, potassium & chloride (electrolytes) are lost from the body in sweat - can lead to heat cramps, nausea, lowered blood pressure & edema
Which supplements are banned from use by the NCAA
Caffeine - stimulant
Growth hormones
Erythropoietin (blood doping)
Steroids (not banned because they are illegal)
How does physical fitness help control disease
reduces the risk of heart disease
reduces the risk of type II diabetes
improves bone health (reducing risk of osteoporosis)
improves immune health (reducing risk of chronic illness)
