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Health Science > Ch 4- Becoming physically fit > Flashcards

Ch 4- Becoming physically fit Flashcards

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1
Q

why do young adults value physical fitness?

A

being physically fit helps them look and feel better

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2
Q

physical fitness

A

set of attributes
people have or achieve
relates to the ability to perform physical activity

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3
Q

physical activity

A

any bodily movement produced by skeletal muscle

results in energy expenditure

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4
Q

exercise

A

subcategory of physical activity
planned structured, repetitive, purposive
objective=improve or maintain physical fitness

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5
Q

exercise trends

A

weekend vs. weekdays
school year vs. summer
activities you enjoy, do not enjoy, or want to try

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6
Q

results of physical fitness

A

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

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7
Q

Surgeon general’s report 1996

A
  • 30 minutes of moderate activity per day
  • simply emphasized increasing activity
  • burn 150 calories a day or 1000 a week
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8
Q

dietary guidelines for americans 2005 (in relation to amount of exercise needed to stay healthy)

A

60 minutes daily moderate/vigorous daily activity to prevent weight gain
60-90 minutes moderate daily to sustain weight loss

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9
Q

dietary guidelines for americans (2010)

A 
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
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10
Q

ACSM

A

american college of sports medicine

look at research and put out recommendations

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11
Q

principles of training

A

overload, specificity, reversibility/regression

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12
Q

over load

A

work harder than usual

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13
Q

specificity

A

work the area you want to improve

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14
Q

reversibility/regression

A

use it or lose it

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15
Q

Cardiorespiratory endurance

A

foundation for who body fitness
improvement of heart, lung, and blood vessel function
helps body work longer and at greater levels of intensity

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16
Q

aerobic

A

with oxygen, helps cardiac

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17
Q

anaerobic

A

without oxygen

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18
Q

to help cardio respiratory endurance

A

3-5 times a week 64-91% of max heart rate
duration= 20-90 minutes
mode= vigorous, rhythmic, and continuous

19
Q

calculating target heart rate rage

A

220-age= max

max %= target HR

20
Q

perceived exertion

A

how hard it feels to you

21
Q

3 part workout

A

warm-up, conditioning, cool down

principle of gradual progression- slowly start up and slowly slow down

22
Q

Physiological benefits of cardio reparatory health

A

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

23
Q

body composition benefits of cardio reparatory health

A

reduced body fat percentage
increased lean body mass
firmer muscles

24
Q

psychological benefits of cardio reparatory health

A 
enhance self-esteem
increased self-discipline
decreased anxiety
improved quality of sleep
decreased levels of depression
increased relaxation
25
Q

muscular fitness

A

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)

26
Q

benefits of strength training

A 
weight control/ weight gain/appearance
energy
athletic performance
injury prevention
bone strength
flexibility
psychological benefits
27
Q

benefits of flexibility

A 
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
28
Q

general guidelines for flexibility development

A

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)

29
Q

physical benefits of physical fitness

A 
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
30
Q

other types of benefits for physical fitness

A 
psychological
intelectual
occupational
spiritual
environmental- develops appreciation for it
31
Q

osteoporosis

A

loss of calcium form the bone
common in post menopausal women
premenopausal women= 100=1300 mg calcium per day

32
Q

female athlete triad

A

disordered eating, amenorrhea, osteoporosis

33
Q

fitness issues

A 
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
34
Q

FIT

A

Frequency (times per week)
Intensity (rigor of workout)
Time (how long each workout is)

35
Q

Isometric exercise

A

muscular strength training exercises in which the resistance is so great that the object coast be moved

36
Q

isotonic resistance exercise

A

muscular strength training exercises in which traditional barbells and dumbbells with fixed resistances are used

37
Q

isokinetic exercise

A

muscular strength training exercises in which matins are used to provide variable resistances throughout the full range of motion at a fixed speed

38
Q

static stretching

A

the slow lengthening of a muscle group to an extended stretch

39
Q

ballistic stretching

A

a bouncing form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches

40
Q

sarcopenia

A

a reduction in the size of the muscle fibers, related to the aging process

41
Q

osteoarthritis

A

arthritis that develops with age; largely caused by weight bearing and deteriorating of the joints

42
Q

anabolic steroids

A

drugs that function like testosterone to produce increases in muscle mass, strength, endurance, and aggressiveness

43
Q

ergogenic aids

A

supplements that are taken to improve athletic performance

Health Science (10 decks)

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