Ch 4- Becoming physically fit Flashcards
why do young adults value physical fitness?
being physically fit helps them look and feel better
physical fitness
set of attributes
people have or achieve
relates to the ability to perform physical activity
physical activity
any bodily movement produced by skeletal muscle
results in energy expenditure
exercise
subcategory of physical activity
planned structured, repetitive, purposive
objective=improve or maintain physical fitness
exercise trends
weekend vs. weekdays
school year vs. summer
activities you enjoy, do not enjoy, or want to try
results of physical fitness
body systems function at optimal efficiency
energy to meet demands of life without fatigue
capacity to handle unforeseen emergencies *very key- makes it easier to handle emergencies
Surgeon general’s report 1996
- 30 minutes of moderate activity per day
- simply emphasized increasing activity
- burn 150 calories a day or 1000 a week
dietary guidelines for americans 2005 (in relation to amount of exercise needed to stay healthy)
60 minutes daily moderate/vigorous daily activity to prevent weight gain
60-90 minutes moderate daily to sustain weight loss
dietary guidelines for americans (2010)
for adults (18-64) 2 hours and 30 minutes a week moderate 1 hour 15 minutes a week vigorous 5 or more hours a week is best spread out over 3 days include strength training 2 days/week
ACSM
american college of sports medicine
look at research and put out recommendations
principles of training
overload, specificity, reversibility/regression
over load
work harder than usual
specificity
work the area you want to improve
reversibility/regression
use it or lose it
Cardiorespiratory endurance
foundation for who body fitness
improvement of heart, lung, and blood vessel function
helps body work longer and at greater levels of intensity
aerobic
with oxygen, helps cardiac
anaerobic
without oxygen
to help cardio respiratory endurance
3-5 times a week 64-91% of max heart rate
duration= 20-90 minutes
mode= vigorous, rhythmic, and continuous
calculating target heart rate rage
220-age= max
max %= target HR
perceived exertion
how hard it feels to you
3 part workout
warm-up, conditioning, cool down
principle of gradual progression- slowly start up and slowly slow down
Physiological benefits of cardio reparatory health
reduced in RHR
improve heart efficiency
increase rest for the heart between beats
increased oxygen-carrying capacity of blood
improve exercise performance on timed test
improve blood lipid profile
body composition benefits of cardio reparatory health
reduced body fat percentage
increased lean body mass
firmer muscles
psychological benefits of cardio reparatory health
enhance self-esteem increased self-discipline decreased anxiety improved quality of sleep decreased levels of depression increased relaxation
muscular fitness
the ability of your muscles to preform contractions
muscular strength (overload principle) (use more weight)
muscular endurance= more reps
2-4 sets of 8-10 reps using major muscle groups (2-3 days a weeks)
benefits of strength training
weight control/ weight gain/appearance energy athletic performance injury prevention bone strength flexibility psychological benefits
benefits of flexibility
decreased risk of injury counteracts age related decline decrease aches and pains increases the ability to move freely and easily enhances athletic performance reduces muscular tension
general guidelines for flexibility development
warm-up before stretching
use stretching as a preparation fro activity
stretch for flexibility during cool-down
stop at the point of tension, not pain
dont bounce (ballistic stretching)
static stretching (hold and extend stretch for 10-30 seconds)
physical benefits of physical fitness
slows down aging process increases energy improves posture and physical appearance helps manage weight improves flexibility improves muscular strength and endurance strengthens bones, reducing osteoporosis reduces risk for heart disease
other types of benefits for physical fitness
psychological intelectual occupational spiritual environmental- develops appreciation for it
osteoporosis
loss of calcium form the bone
common in post menopausal women
premenopausal women= 100=1300 mg calcium per day
female athlete triad
disordered eating, amenorrhea, osteoporosis
fitness issues
see a physician? stops people form starting fluid replacement- Water! select activities you enjoy don't do too much too soon ste consistent and reasonable
FIT
Frequency (times per week)
Intensity (rigor of workout)
Time (how long each workout is)
Isometric exercise
muscular strength training exercises in which the resistance is so great that the object coast be moved
isotonic resistance exercise
muscular strength training exercises in which traditional barbells and dumbbells with fixed resistances are used
isokinetic exercise
muscular strength training exercises in which matins are used to provide variable resistances throughout the full range of motion at a fixed speed
static stretching
the slow lengthening of a muscle group to an extended stretch
ballistic stretching
a bouncing form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches
sarcopenia
a reduction in the size of the muscle fibers, related to the aging process
osteoarthritis
arthritis that develops with age; largely caused by weight bearing and deteriorating of the joints
anabolic steroids
drugs that function like testosterone to produce increases in muscle mass, strength, endurance, and aggressiveness
ergogenic aids
supplements that are taken to improve athletic performance
