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Physical Well-Being > Chapter 11 > Flashcards

Chapter 11 Flashcards

1
Q

Regular physical activity also reduces risk of …

A

Cancer
•Osteoporosis
•Type 2 diabetes

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2
Q

the body’s ability to respond or adapt to the demands and stress of physical effort

A

Physical fitness

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3
Q 
Components of ?:
•Cardiorespiratory endurance
•Muscular strength and endurance
•Flexibility
•Body composition
A

*health-related fitness

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4
Q
  • the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity
  • conditions the heart and metabolism
A
  • Cardiorespiratory endurance

* Cardiorespiratory endurance training

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5
Q

the amount of force a muscle can produce with a single maximum effort
•Vital for healthy aging

A

Muscular strength

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6
Q

the ability of joints to move through their full range of motion

A

Flexibility

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7
Q

the proportion of fat and fat-free mass (?, ?, and water) in the body

A
  • Body composition

* muscle, bone

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8
Q
  • Best way to lose fat is through a lifestyle that includes a sensible ? and ?
  • Best way to add muscle mass is through ? training such as ? training
A
  • diet, exercise

* resistance, weight

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9
Q

involves the ability to perform a particular sport or activity

A

Skill-related fitness

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10
Q

*is any body movement carried out by the skeletal muscles that requires energy

A

*Physical activity

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11
Q

*is a subset of physical activity

Planned, structured, ? movement of the body intended to improve or maintain physical fitness

A
  • Exercise

* repetitive

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12
Q

at least ? minutes of moderate-intensity aerobic physical activity, or ? minutes of vigorous-intensity aerobic activity

A

150, 75

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13
Q

For more extensive health benefits, increase activity to ? minutes of moderate-intensity activity or ? minutes of vigorous-intensity activity

A

300, 150

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14
Q

*? exercise is activity that causes a noticeable increase in heart rate
•Brisk walking
*? exercise is activity that causes rapid breathing and a substantial increase in heart rate
•Jogging

A
  • moderate-intensity

* vigorous-intensity

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15
Q

If you have an increased risk of heart disease, get a physical checkup including ?

A

an electrocardiogram (ECG or EKG

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16
Q

*perform exercises specifically designed for each fitness component
•placing increasing amounts of stress on the body causes adaptations that improve fitness

A
  • Specificity

* Progressive overload

17
Q

FITTVP

A

frequency, intensity, time, type, volume, and progression

18
Q

fitness improvements are lost when demands on the body are lowered

A

Reversibility

19
Q

Three to five times weekly

A

Frequency

20
Q
  • ? - Increased maximal oxygen consumption (V̇O2max)
  • ? - the range to reach and maintain during exercise to obtain benefits
  • ? - measures of the metabolic cost of an exercise
A
  • intensity
  • target heart rate zone
  • METs
21
Q

•Stress a large portion of the body’s muscle mass for a prolonged period of time

A

Type

22
Q

•150 minutes per week of moderate-intensity activity; or equivalents in calories, MET-minutes, or steps

A

Volume of activity

23
Q

•Rate depends on goals, fitness, health, age, and adaptation

A

Progression

24
Q 
Types of strength training exercises:
•? exercises
•? (static) exercises
•? (dynamic) exercises
•? training
A
  • Resistance
  • Isometric
  • Isotonic
  • Core
25
Q

Sex differences in muscular strength

A
  • Testosterone
  • Skeletal size
  • Speed of nervous system control
26
Q
  • ?: amount of weight

* ?: number of repetitions

A
  • Intensity

* Time

27
Q

Proper stretching technique
•? stretching
•? stretching
•? stretching (not recommended)

A
  • Static
  • Dynamic
  • Ballistic
28
Q

Eating and drinking for exercise
•Maintain a ? diet
•Drink water ? and ? exercise

A
  • balanced

* before, during

29
Q

Start slowly, and get in shape gradually
•? phase
•? phase
•? phase

A
  • Initial
  • Improvement
  • Maintenance
30
Q

R-I-C-E principle

A
  • Rest
  • Ice
  • Compression
  • Elevation
31
Q 
Six basic guidelines:
•Stay in ?
•?up thoroughly before exercising
•Use ? body mechanics
•Do not exercise when ? or ?
•Use the ? equipment
•Do not return to normal exercise program until the injury has ?
A
  • condtion
  • warm
  • proper
  • ill, overtrained
  • proper
  • healed
32
Q

can add variety to your workouts

•Try new activities

A

Cross-training

Physical Well-Being (9 decks)

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