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HLTA03 > ch4 physical activities and physical literacy > Flashcards

ch4 physical activities and physical literacy Flashcards

1
Q

physical literacy

A

the motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life

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2
Q

physical activity

A

all leisure and non-leisure body movement produced by the skeletal muscles and resulting in an increase in energy expenditure

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3
Q

moderate - to vigorous-intensity aerobic physical activity (MVPA)

A
  • the level of intensity required while participating in physical activity, measured by METs
  • moderate intensity activities = brisk walking or bike riding
  • vigorous intensity activities = jogging, running, cross-country skiing
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4
Q

METs

A

metabolic equivalent of task, the amount of oxygen consumed during one minute of rest

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5
Q

physical fitness

A

the ability to respond to routine physical demands, with enough reserve energy to cope with a sudden challenge

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6
Q

exercise

A

physical activity that you plan, structure, and repeat for the purpose of conditioning your body to improve health and maintain fitness

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7
Q

cardiorespiratory fitness

A

the ability of the heart and blood vessels to efficiently circulate blood through the body

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8
Q

VO2 max

A

the max amount of oxygen that an individual is able to use during intense exercise [ml oxygen/kg/min]

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9
Q

muscular endurance

A

the ability to perform repeated muscular effort, measured by counting how many times a person can lift, push, or press a weight

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10
Q

flexibility

A

the range of motion allowed by one’s joints, determined by the length of muscles, tendons, and ligaments attached to the joints

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11
Q

muscular fitness

A

the amount of strength and level of endurance in the body’s muscles

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12
Q

muscular strength

A

the force within muscles, measured by the max weight that a person can lift, push, or press in one effort (PR)

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13
Q

physical conditioning

A

the gradual building up of the body to enhance cardiorespiratory or aerobic fitness, muscular strength, muscular endurance, and flexibility (healthy body composition)

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14
Q

functional fitness

A

the performance of daily activities as well as exercises that mimix job tasks or everyday movements (improve balance, coordination, strength, and endurance)

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15
Q

body composition

A

the relative amounts of fat and lean tissue (bone, muscle, organs, water) in the body

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16
Q

sport

A

a form of leisure-time physical activity that is planned, structured, and competitive

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17
Q

balance

A

the body’s ability to maintain proper equilibrium, which is necessary in day-to-day life as well as certain sports (gymnastics and skiing)

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18
Q

coordination

A

the integration of the nervous and muscular systems, which allows for harmonious body movements

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19
Q

agility

A

the ability to change your body position and direction quickly and efficiently, agility test: running forward and backward, crossover steps

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20
Q

power

A

the ability produce max force in the shortest time, thru speed and force

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21
Q

speed

A

the ability to propel the body or part of a body rapidly from one point to another

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22
Q

force

A

the influence that causes movement of a body, often described as pushing/pulling

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23
Q

plyometrics

A

specialized, high-intensity training exercises that develop athletic performance skills

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24
Q

osteoporosis

A

骨質疏鬆, common in older people in which the bones become increasingly soft and porous, becoming susceptible to injury

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25
Q

hypertrophy

A
  • the process of a muscle getting larger by adapting to an increase in the tension on it thru strength and conditioning exercises
  • a process whereby the fat cells increase in size (when calories taken in > caloric expenditure)
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26
Q

endorphins

A

mood-elevating, pain-killing chemical produced by the brain

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27
Q

overload principle

A

providing a greater stress or demand on the body than it is normally accustomed to handling

28
Q

progressive overloading

A

gradually increasing physical challenges once the body adapts to the stress placed upon it to produce maximum benefits

29
Q

duration

A

the amount of time of your workout

30
Q

FITT

A

a formula that describes the frequency, intensity, type, and length of time of physical activity

31
Q

tension

A

the primary load a muscle experiences when you exercise, the resistance applied against the muscle (group) you are targeting

32
Q

specificity principle

A

each part of the body adapts to a particular type and amount of stress placed upon it

33
Q

recovery principle

A

the time it takes the body to recover from a weight-training session. for max gains, allow 48 hours but no more than 96 hours between sessions

34
Q

reversibility principle

A

the physical benefits of exercise are lost through disuse or inactivity

35
Q

resting heart rate (RHR)

A

the number of heartbeats per minute during inactivity

36
Q

aerobic exercise

A

physical activity in which sufficient or excess oxygen is continually supplied to the body

37
Q

anaerobic exercise

A

physical activity in which the body develops an oxygen deficit

38
Q

target heart rate

A

the heart rate at which one derives maximum cardiovascular benefit from aerobic exercise (55-90 percent of the max heart rate)

39
Q

exergaming

A

the playing of video games that require rigorous physical exercise and are intended as a workout

40
Q

HITT

A
  • exercise training sessions that consist of up to 10 minutes of intense exercise within a 30 minutes training session
  • often mix aerobic exercise, calisthenics, and weight-lifting
41
Q

rating of perceived exertion (RPE)

A

a self-assessment scale, developed by Dr. Gunnar Borg, that rates symptoms of exertion, such as breathlessness and fatigue

42
Q

one repetition maximum (1RM)

A

a way of measuring muscular strength by establishing how much weight a person can lift one time

43
Q

bodyweight training

A

using an individual’s own body weight to provide resistance against gravity

44
Q

overloading

A

the number of repetitions or the amount of resistance is gradually increased to work the muscle to temporary fatigue

45
Q

isotonic contraction

A
  • dynamic muscle movement against a constant resistance several times
  • exercise requiring the repetition of an action that creates tension (weightlifting or calisthenics)
46
Q

isometric contraction

A
  • muscle applies force while maintaining an equal length, muscle contracts and tries to shorten but can’t overcome the resistance (no movement as the muscle contracts, holding the tension)
  • exercise in which muscles increase their tension without shortening in length (pushing an immovable object)
47
Q

concentric phase

A

lift weight up, shortening of the muscle

48
Q

isokinetic

A

a constant speed contraction, require special hydraulic strength training machines that provide resistance to overload muscles throughout the entire range of motion

49
Q

eccentric phase

A

control on the way down, lengthening the muscle

50
Q

repetitions or reps

A

the single performance of an exercise

51
Q

sets

A
  • the number of repetitions of the same movement
  • the internal environment or mind-set
52
Q

core strength

A

the ability of the body to support the spine and keep the body stable and balanced

53
Q

static stretching

A

a safe and effective gradual stretch held for a short time (10-60 sec)

54
Q

PNF (proprioceptive neuromuscular facilitation) stretching

A

stretching exercise that involves using a person’s own body, a partner, gravity, or a weight that serves as an external force or resistance to help joints move through their range of motion (either passive or active)

55
Q

stretch receptors

A

sensory receptors found within the belly of a muscle that detect changes in the length of the muscle

56
Q

ballistic stretching

A

sometimes called dynamic stretching, that is characterized by rapid bouncing movements, such as a series of up and down bobs

57
Q

acute injuries

A

physical injury, such as a sprain, bruise, or pulled muscle, that results from sudden trauma, such as a fall or collision

58
Q

dynamic stretching

A

controlled movements that gradually increase your reach and speed of movement, improves dynamic flexibility and takes you to the limits of your range of motion

59
Q

overuse injuries

A

physical injury to joints or muscles, such as a strain, fracture, and tendonitis, which results from overdoing a repetitive activity

60
Q

metabolic equivalent of tasks (METs)

A

the amount of oxygen that we consume during one minutes of rest

61
Q

overtrain

A

working muscles too intensely or too frequently, results can include persistent muscle soreness, injuries, unintended weight loss, nervousness, and inability to relax

62
Q

what are the four domains of physical literacy

A
  • physical
  • cognitive
  • emotional
  • social (behavioural)
63
Q

the physical domain of physical literacy

A
  • physical competence
  • skills and fitness
  • develop movements skills and the capacity to experience different physical activities
  • get the skill related components to participate in physical activities
64
Q

the cognitive domain of physical literacy

A
  • knowledge and understanding
  • identify the qualities of movement, recognize the health benefits, appropriate physical environments
  • make appropriate decisions got perform certain movements
  • turning knowledge into long-term memory
65
Q

emotional domain of physical literacy

A
  • motivation and confidence to individual passion in adopting physical activity as a part of life
  • handle physical responses (fatigue or pain)
  • persistence in challenge and difficult will lead to improvement
66
Q

social / behavioural domain of physical literacy

A
  • engagement
  • individual taking personal responsibility for physical literacy by having the choice to participate in physical activities
  • learning willingness to share through physical activities
  • learning to have fair play and ethical behaviours through physical activities and the environment

HLTA03 (3 decks)

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