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231 (March 22) > Ch 6 - Slides - Quizlet > Flashcards

Ch 6 - Slides - Quizlet Flashcards

1
Q

Physical Fitness

A

Overall health and ability to perform physical activities

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2
Q

Health-Related Components of Fitness

A

Cardiorespiratory endurance, muscular strength, flexibility, body composition

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3
Q

Wellness Benefits of Physical Activity

A

Improved concentration, memory, learning, and overall health

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4
Q

Endurance Training

A

Enhances heart performance and increases blood supply to tissues

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5
Q

Muscular Strength

A

Amount of force a muscle can produce, vital for everyday activities

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6
Q

Flexibility

A

Ability to move joints through a full range of motion

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7
Q

Body Composition

A

Proportion of body fat to fat-free mass, impacts overall health

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8
Q

Sarcopenia

A

Age-related loss of muscle tissue and function

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9
Q

Resistance Training

A

Lifting greater resistances than usual to develop muscle strength

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10
Q

Cardiorespiratory Fitness

A

Linked to heart disease, diabetes, and stroke, improved through endurance training

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11
Q

Active Transportation

A

Using physical activity like walking or cycling for transport

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12
Q

Canadian 24-Hour Movement Guide

A

Provides guidelines on physical activity, sedentary behavior, and sleep

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13
Q

Moderate Intensity Activity

A

Includes brisk walking, beneficial for overall health

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14
Q

Vigorous Activities

A

High-intensity activities like jogging and cross-country skiing

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15
Q

Muscle-Strengthening Activity

A

Important for muscle and bone health, outlined in age-specific guidelines

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16
Q

Weight Management Guidelines

A

Recommend increased daily activity for overweight or obese individuals

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17
Q

Structured Systematic Exercise Program

A

Needed for improving physical fitness with specific recommendations

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18
Q

Sedentary Time

A

Low energy activity, detrimental to health, independent of activity level

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19
Q

Poor Metabolic Functioning

A

Unhealthy blood glucose, insulin levels, large waist circumference

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20
Q

Type 2 Diabetes Development

A

Result of sedentary time, metabolic syndrome, heart disease, cancer

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21
Q

Reducing Sedentary Time

A

Breaks every 20 minutes, crucial for health despite activity level

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22
Q

Physical Activity Guidelines

A

CSEP recommends 150 minutes, decrease sedentary time, be active

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23
Q

Improved Cardiovascular Functioning

A

Enhances heart’s oxygen delivery, arterial health, sexual function

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24
Q

Efficient Metabolism

A

Enhances oxygen use, energy generation, cell protection, inflammation reduction

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25
Improved Body Composition
Endurance exercise boosts caloric expenditure, resistance training increases muscle mass
26
Disease Prevention
Exercise reduces heart disease, stroke risk, improves blood fat balance
27
High Blood Pressure
Exercise reduces hypertension, enhances artery function for blood flow
28
Stroke Prevention
Exercise lowers risk by improving blood flow, reducing clot formation
29
Cancer Risk Reduction
Physical activity reduces cancer risk, especially for overweight individuals
30
Osteoporosis Prevention
Weight-bearing exercise builds bone density, reduces fall risk
31
Type 2 Diabetes Prevention
Exercise prevents diabetes, improves insulin sensitivity and fat levels
32
Psychological Wellness Benefits
Physical activity reduces stress, anxiety, improves self-image, sleep, learning
33
Immune Function Improvement
Moderate exercise boosts immune function, excess exercise depresses it
34
Injury Prevention
Muscle strength protects against injury, maintains good posture
35
Improved Quality of Life
Regular exercise crucial for life quality, gains importance with age
36
Medical Clearance
Recommended for certain individuals before starting an exercise program
37
Principles of Physical Training
Include specificity, overload, FITT-VP, rest, reversibility, individual differences
38
Specificity
Training tailored to specific goals and needs
39
Overload
Exercising beyond normal capacity for improvement
40
FITT-VP principle
Guideline for Frequency, Intensity, Time, Type, Volume, Progression
41
Rest and recuperation
Essential recovery time for muscle repair and growth
42
Reversibility
Loss of fitness gains when training stops
43
Frequency
Stretching should be done 2-3 days per week
44
Intensity
Stretch to tightness, hold 15-30 sec
45
Volume
Perform 2-4 reps of each exercise
46
Progression
Try to go a little further without bouncing
47
Cardiorespiratory Endurance
20-60 min aerobic exercise 3-5 times/week
48
Muscular Strength and Endurance
Work major muscle groups at least 2 days/week
49
Skill Training
Incorporate aerobic, strength, flexibility into an enjoyable sport or physical activity
50
Expert Instructor
can help you learn the basics of training
51
Personal Trainer
A qualified personal trainer to get you started on an exercise program
52
Equipment Selection
Purchase best equipment within budget
53
Body Fat Control
Controlled by energy balance and activity level
54
Hydration Importance
Drink water before and during exercise
55
Fitness Program Management
Start slowly, adapt gradually, allow recovery
56
Consistency
Key to improvement in fitness
57
Fitness Assessment
Provides accurate profile of current fitness status
58
Athletic Injury Prevention
Basic guidelines to reduce injury risk
59
Fitness Maintenance
Exercise at intensity to maintain fitness level
60
Cross Training
Variety in activities to reduce injury risk or boredom
61
Principles Of Physical Training
Specificity, overload, rest, Reversibilty, individual differences
62
Endurance Exercise
Performed 3-5 days/week, 20-60 min/day
63
Muscular Strength Training
Involves exerting force against resistance
64
Stretching Program
Exercises for major muscle groups and joints
65
R-I-C-E Treatment
Rest, ice, compression, elevation for injuries
66
Long-Term Exercise Strategies
Maintain meaningful goals, vary program, try new activities

231 (March 22) (20 decks)

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