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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
Q

Improved Body Composition

A

Endurance exercise boosts caloric expenditure, resistance training increases muscle mass

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26
Q

Disease Prevention

A

Exercise reduces heart disease, stroke risk, improves blood fat balance

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27
Q

High Blood Pressure

A

Exercise reduces hypertension, enhances artery function for blood flow

28
Q

Stroke Prevention

A

Exercise lowers risk by improving blood flow, reducing clot formation

29
Q

Cancer Risk Reduction

A

Physical activity reduces cancer risk, especially for overweight individuals

30
Q

Osteoporosis Prevention

A

Weight-bearing exercise builds bone density, reduces fall risk

31
Q

Type 2 Diabetes Prevention

A

Exercise prevents diabetes, improves insulin sensitivity and fat levels

32
Q

Psychological Wellness Benefits

A

Physical activity reduces stress, anxiety, improves self-image, sleep, learning

33
Q

Immune Function Improvement

A

Moderate exercise boosts immune function, excess exercise depresses it

34
Q

Injury Prevention

A

Muscle strength protects against injury, maintains good posture

35
Q

Improved Quality of Life

A

Regular exercise crucial for life quality, gains importance with age

36
Q

Medical Clearance

A

Recommended for certain individuals before starting an exercise program

37
Q

Principles of Physical Training

A

Include specificity, overload, FITT-VP, rest, reversibility, individual differences

38
Q

Specificity

A

Training tailored to specific goals and needs

39
Q

Overload

A

Exercising beyond normal capacity for improvement

40
Q

FITT-VP principle

A

Guideline for Frequency, Intensity, Time, Type, Volume, Progression

41
Q

Rest and recuperation

A

Essential recovery time for muscle repair and growth

42
Q

Reversibility

A

Loss of fitness gains when training stops

43
Q

Frequency

A

Stretching should be done 2-3 days per week

44
Q

Intensity

A

Stretch to tightness, hold 15-30 sec

45
Q

Volume

A

Perform 2-4 reps of each exercise

46
Q

Progression

A

Try to go a little further without bouncing

47
Q

Cardiorespiratory Endurance

A

20-60 min aerobic exercise 3-5 times/week

48
Q

Muscular Strength and Endurance

A

Work major muscle groups at least 2 days/week

49
Q

Skill Training

A

Incorporate aerobic, strength, flexibility into an enjoyable sport or physical activity

50
Q

Expert Instructor

A

can help you learn the basics of training

51
Q

Personal Trainer

A

A qualified personal trainer to get you started on an exercise program

52
Q

Equipment Selection

A

Purchase best equipment within budget

53
Q

Body Fat Control

A

Controlled by energy balance and activity level

54
Q

Hydration Importance

A

Drink water before and during exercise

55
Q

Fitness Program Management

A

Start slowly, adapt gradually, allow recovery

56
Q

Consistency

A

Key to improvement in fitness

57
Q

Fitness Assessment

A

Provides accurate profile of current fitness status

58
Q

Athletic Injury Prevention

A

Basic guidelines to reduce injury risk

59
Q

Fitness Maintenance

A

Exercise at intensity to maintain fitness level

60
Q

Cross Training

A

Variety in activities to reduce injury risk or boredom

61
Q

Principles Of Physical Training

A

Specificity, overload, rest, Reversibilty, individual differences

62
Q

Endurance Exercise

A

Performed 3-5 days/week, 20-60 min/day

63
Q

Muscular Strength Training

A

Involves exerting force against resistance

64
Q

Stretching Program

A

Exercises for major muscle groups and joints

65
Q

R-I-C-E Treatment

A

Rest, ice, compression, elevation for injuries

66
Q

Long-Term Exercise Strategies

A

Maintain meaningful goals, vary program, try new activities

231 (March 22) (20 decks)

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