Chap 4: Physical health (1) Flashcards
What are the benefits of exercise?
- Improves mood, reduces psychological symptoms
- Reduces risk for several cancer diseases
- Improves your circulation
- Increases your muscle strength
Differentiate between physical activity and physical literacy.
Physical Activity: any body movement produced by the skeletal muscles that results in a substantial increase in resting energy expenditure.
Physical Literacy: the motivation, confidence, competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life.
Define physical conditioning.
Physical conditioning: gradual building up of the body to enhance cardiorespiratory fitness, muscular strength and endurance, flexibility, and a healthy body composition
What is the EIM movement?
Exercise is Medicine™(EIM): a global movement where patients’ physical activity programs are assessed and reviewed as part of a regular physical exam
What are the 4 dimensions the overload principle is based on? ( FITT )
- Frequency (dose-response relationship, how often)
- Intensity (how hard)
- Time (how long)
- Type (specific activity)
Explain the Canadian physical activity guidelines.
- Adults of 18-64 must engage in 150 minutes of moderate to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
- It is also beneficial to add strength training activities 2 days a week.
What are the 4s in the 24-hour movement guidelines?
- Sweat
- Step
- Sleep
- Sit
Differentiate between exercise and physical fitness.
Physical fitness: the ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge
Exercise: planned, structured, and repeated physical activity to condition your body
Define cardiorespiratory fitness.
Cardiorespiratory fitness: ability of the heart to pump blood through the body to sustain prolonged rhythmic activity
Define aerobic exercise.
Aerobic exercise: any activity in which sufficient or excess oxygen is continually supplied to the body
What is VO2 max?
VO2 max: maximum amount of oxygen that an individual can use during intense or “maximal” exercise
Define muscular strength.
Muscular strength: the force within muscles
Measured by absolute maximum weight a person can lift, push, or press in one effort (1RM)
Define muscular endurance.
Muscular endurance: ability to perform repeated muscular effort
Measured by number of times a person can lift, push, or press a given weight
Define flexibility.
Flexibility: the range of motion around specific joints
Define functional fitness.
Functional fitness: performance of daily activities (e.g., exercises that mimic everyday movements)
Why are women more vulnerable to osteoporosis?
Women are more vulnerable because their bones are less dense than men.
What are the health benefits of physical activity?
Lowering the Risk of Heart Disease
Lowering the Risk of Cancer
Lowering the Risk of Type 2 Diabetes
Lowering Weight
