ch4 physical activities and physical literacy Flashcards
physical literacy
the motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life
physical activity
all leisure and non-leisure body movement produced by the skeletal muscles and resulting in an increase in energy expenditure
moderate - to vigorous-intensity aerobic physical activity (MVPA)
- 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
METs
metabolic equivalent of task, the amount of oxygen consumed during one minute of rest
physical fitness
the ability to respond to routine physical demands, with enough reserve energy to cope with a sudden challenge
exercise
physical activity that you plan, structure, and repeat for the purpose of conditioning your body to improve health and maintain fitness
cardiorespiratory fitness
the ability of the heart and blood vessels to efficiently circulate blood through the body
VO2 max
the max amount of oxygen that an individual is able to use during intense exercise [ml oxygen/kg/min]
muscular endurance
the ability to perform repeated muscular effort, measured by counting how many times a person can lift, push, or press a weight
flexibility
the range of motion allowed by one’s joints, determined by the length of muscles, tendons, and ligaments attached to the joints
muscular fitness
the amount of strength and level of endurance in the body’s muscles
muscular strength
the force within muscles, measured by the max weight that a person can lift, push, or press in one effort (PR)
physical conditioning
the gradual building up of the body to enhance cardiorespiratory or aerobic fitness, muscular strength, muscular endurance, and flexibility (healthy body composition)
functional fitness
the performance of daily activities as well as exercises that mimix job tasks or everyday movements (improve balance, coordination, strength, and endurance)
body composition
the relative amounts of fat and lean tissue (bone, muscle, organs, water) in the body
sport
a form of leisure-time physical activity that is planned, structured, and competitive
balance
the body’s ability to maintain proper equilibrium, which is necessary in day-to-day life as well as certain sports (gymnastics and skiing)
coordination
the integration of the nervous and muscular systems, which allows for harmonious body movements
agility
the ability to change your body position and direction quickly and efficiently, agility test: running forward and backward, crossover steps
power
the ability produce max force in the shortest time, thru speed and force
speed
the ability to propel the body or part of a body rapidly from one point to another
force
the influence that causes movement of a body, often described as pushing/pulling
plyometrics
specialized, high-intensity training exercises that develop athletic performance skills
osteoporosis
骨質疏鬆, common in older people in which the bones become increasingly soft and porous, becoming susceptible to injury
hypertrophy
- 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)
endorphins
mood-elevating, pain-killing chemical produced by the brain
overload principle
providing a greater stress or demand on the body than it is normally accustomed to handling
progressive overloading
gradually increasing physical challenges once the body adapts to the stress placed upon it to produce maximum benefits
duration
the amount of time of your workout
FITT
a formula that describes the frequency, intensity, type, and length of time of physical activity
tension
the primary load a muscle experiences when you exercise, the resistance applied against the muscle (group) you are targeting
specificity principle
each part of the body adapts to a particular type and amount of stress placed upon it
recovery principle
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
reversibility principle
the physical benefits of exercise are lost through disuse or inactivity
resting heart rate (RHR)
the number of heartbeats per minute during inactivity
aerobic exercise
physical activity in which sufficient or excess oxygen is continually supplied to the body
anaerobic exercise
physical activity in which the body develops an oxygen deficit
target heart rate
the heart rate at which one derives maximum cardiovascular benefit from aerobic exercise (55-90 percent of the max heart rate)
exergaming
the playing of video games that require rigorous physical exercise and are intended as a workout
HITT
- 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
rating of perceived exertion (RPE)
a self-assessment scale, developed by Dr. Gunnar Borg, that rates symptoms of exertion, such as breathlessness and fatigue
one repetition maximum (1RM)
a way of measuring muscular strength by establishing how much weight a person can lift one time
bodyweight training
using an individual’s own body weight to provide resistance against gravity
overloading
the number of repetitions or the amount of resistance is gradually increased to work the muscle to temporary fatigue
isotonic contraction
- dynamic muscle movement against a constant resistance several times
- exercise requiring the repetition of an action that creates tension (weightlifting or calisthenics)
isometric contraction
- 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)
concentric phase
lift weight up, shortening of the muscle
isokinetic
a constant speed contraction, require special hydraulic strength training machines that provide resistance to overload muscles throughout the entire range of motion
eccentric phase
control on the way down, lengthening the muscle
repetitions or reps
the single performance of an exercise
sets
- the number of repetitions of the same movement
- the internal environment or mind-set
core strength
the ability of the body to support the spine and keep the body stable and balanced
static stretching
a safe and effective gradual stretch held for a short time (10-60 sec)
PNF (proprioceptive neuromuscular facilitation) stretching
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)
stretch receptors
sensory receptors found within the belly of a muscle that detect changes in the length of the muscle
ballistic stretching
sometimes called dynamic stretching, that is characterized by rapid bouncing movements, such as a series of up and down bobs
acute injuries
physical injury, such as a sprain, bruise, or pulled muscle, that results from sudden trauma, such as a fall or collision
dynamic stretching
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
overuse injuries
physical injury to joints or muscles, such as a strain, fracture, and tendonitis, which results from overdoing a repetitive activity
metabolic equivalent of tasks (METs)
the amount of oxygen that we consume during one minutes of rest
overtrain
working muscles too intensely or too frequently, results can include persistent muscle soreness, injuries, unintended weight loss, nervousness, and inability to relax
what are the four domains of physical literacy
- physical
- cognitive
- emotional
- social (behavioural)
the physical domain of physical literacy
- 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
the cognitive domain of physical literacy
- 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
emotional domain of physical literacy
- 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
social / behavioural domain of physical literacy
- 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
