Chapter 11 Flashcards
Regular physical activity also reduces risk of …
Cancer
•Osteoporosis
•Type 2 diabetes
the body’s ability to respond or adapt to the demands and stress of physical effort
Physical fitness
Components of ?: •Cardiorespiratory endurance •Muscular strength and endurance •Flexibility •Body composition
*health-related fitness
- the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity
- conditions the heart and metabolism
- Cardiorespiratory endurance
* Cardiorespiratory endurance training
the amount of force a muscle can produce with a single maximum effort
•Vital for healthy aging
Muscular strength
the ability of joints to move through their full range of motion
Flexibility
the proportion of fat and fat-free mass (?, ?, and water) in the body
- Body composition
* muscle, bone
- 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
- diet, exercise
* resistance, weight
involves the ability to perform a particular sport or activity
Skill-related fitness
*is any body movement carried out by the skeletal muscles that requires energy
*Physical activity
*is a subset of physical activity
Planned, structured, ? movement of the body intended to improve or maintain physical fitness
- Exercise
* repetitive
at least ? minutes of moderate-intensity aerobic physical activity, or ? minutes of vigorous-intensity aerobic activity
150, 75
For more extensive health benefits, increase activity to ? minutes of moderate-intensity activity or ? minutes of vigorous-intensity activity
300, 150
*? 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
- moderate-intensity
* vigorous-intensity
If you have an increased risk of heart disease, get a physical checkup including ?
an electrocardiogram (ECG or EKG
*perform exercises specifically designed for each fitness component
•placing increasing amounts of stress on the body causes adaptations that improve fitness
- Specificity
* Progressive overload
FITTVP
frequency, intensity, time, type, volume, and progression
fitness improvements are lost when demands on the body are lowered
Reversibility
Three to five times weekly
Frequency
- ? - Increased maximal oxygen consumption (V̇O2max)
- ? - the range to reach and maintain during exercise to obtain benefits
- ? - measures of the metabolic cost of an exercise
- intensity
- target heart rate zone
- METs
•Stress a large portion of the body’s muscle mass for a prolonged period of time
Type
•150 minutes per week of moderate-intensity activity; or equivalents in calories, MET-minutes, or steps
Volume of activity
•Rate depends on goals, fitness, health, age, and adaptation
Progression
Types of strength training exercises: •? exercises •? (static) exercises •? (dynamic) exercises •? training
- Resistance
- Isometric
- Isotonic
- Core
Sex differences in muscular strength
- Testosterone
- Skeletal size
- Speed of nervous system control
- ?: amount of weight
* ?: number of repetitions
- Intensity
* Time
Proper stretching technique
•? stretching
•? stretching
•? stretching (not recommended)
- Static
- Dynamic
- Ballistic
Eating and drinking for exercise
•Maintain a ? diet
•Drink water ? and ? exercise
- balanced
* before, during
Start slowly, and get in shape gradually
•? phase
•? phase
•? phase
- Initial
- Improvement
- Maintenance
R-I-C-E principle
- Rest
- Ice
- Compression
- Elevation
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 ?
- condtion
- warm
- proper
- ill, overtrained
- proper
- healed
can add variety to your workouts
•Try new activities
Cross-training
