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HLE 1150 > Chapter 11 - Exercise for Health and Fitness > Flashcards

Chapter 11 - Exercise for Health and Fitness Flashcards

1
Q

Exercise

A

Planned, structured, repetitive body movement intended to improve or maintain physical fitness.

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2
Q

Physical Fitness

A

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

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3
Q

Health-Related Fitness

A

Physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

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4
Q

Cardiorespritory Endurance

A

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity.

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5
Q

Cardiorespritory Endurance Training

A

Exercise intended to improve cardiorespiratory endurance.

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6
Q

Muscular Strength

A

The force a muscle can produce with a single maximum effort.

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7
Q

Muscular Endurance

A

The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for an extended period.

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8
Q

Flexibility

A

The joints’ ability to move through their full range of motion.

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9
Q

Body Composition

A

The proportion of fat and fat-free mass (muscle, bone, and water) in the body.

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10
Q

Fat-free mass

A

The nonfat components of the human body, consisting of skeletal muscle, bone, and water.

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11
Q

Skill-Related Fitness

A

Physical abilities that contribute to performance in a sport or activity, including speed, power, agility, balance, coordination, and reaction time.

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12
Q

Speed

A

The ability to perform a movement quickly.

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13
Q

Power

A

The ability to exert a force rapidly, based on strength and speed

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14
Q

Agility

A

The ability to change the body’s position quickly and accurately.

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15
Q

Balance

A

The ability to maintain equilibrium while either moving or stationary.

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16
Q

Coordination

A

The ability to perform motor tasks accurately and smoothly using body movements and the senses

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17
Q

Reaction and Movement Time

A

The ability to respond quickly to a stimulus.

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18
Q

Physical Activity Guidelines of Adults

A
  • For substantial health benefits, adults should do at least 150 minutes a week of moderate intensity aerobic physical activity, or 75 minutes of vigorous aerobic activity or a combination of both.
  • 1 minute of vigorous is equal to 2 minutes of moderate. For addition benefits they should double that
  • Adults should do muscle strengthening activities involving all muscle groups on two or more days a week
  • Everyone should avoid inactivity
  • Physical activity benefits everyone and the benefits outweigh the dangers.
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19
Q

Percentage of high school students who get 60 minutes of physical activity a day?

A

23.2% [2020]

20
Q

Electrocardiogram (ECG or EKG)

A
  • A recording of the changes in electrical activity of the heart.
  • Should be used for medical clearance to exercise for people with increased risks of heart disease
21
Q

Specificity

A

The training principle that the body adapts to the particular type and amount of stress placed on it.

22
Q

Progressive Overload

A

The training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.

23
Q

Reversibility

A

The training principle that fitness improvements are lost when demands on the body are lowered.

24
Q

FITT-VP

A

Guidelines for exercise:
Frequency
Intensity
Time
Type
Volume
Progression

25
Q

Frequency

A

How many day a week.
3-5 for Cardio
2-3 nonconsecutive for Muscular
5-7 for Flexibility

26
Q

Intensity

A

How hard you work out
- Can be determined by finding your target heart rate zone
- Increases maximal oxygen consumption
- Amount of weight in muscular endurance and strength is equivalent to intensity
- Gradually increase intensity for flexibility

27
Q

Time (Duration)

A

The amount of time you spend per session
- 20-60 minutes for cardio
- The number of repetitions you do in muscular exercise
- 1-5 reps to build strength
- 8-12 reps to build endurance
- 10-30 seconds per stretch with a 30-60 second rest period is stretching the same muscle

28
Q

Type

A

The specific kind of exercise you do.
- The best exercises for cardio stress much of the body mass for a prolonged period
ex. running, swimming, cycling
- Muscular exercises are resistance exercises but can either me isometric, with no movement, or isotonic, with movement

29
Q

Volume

A

The total amount of exercise:
- Can be calculated for cardio in multiple ways
(1000 calories a week o moderate intensity, 5400 to 7900 steps or more per day, 500 to 100 MET-min per week (exercise intensity in METs times minutes of exercise)
- For muscular exercise the volume is the reps times the set, choose a volume that’s realistic and changes occasionally

30
Q

Progression

A
  • Progression is how quickly you increase intensity.
  • In cardio, progression depends on your goals, fitness, health, age, and adaptation to train.
  • Progression happens faster when you are just starting out
  • After achieving you fitness goals when it comes to muscular exercise, after you reach it you should exercise at least once a week to maintain your strength.
31
Q

Maximal Oxygen Consumption (VO2 Max)

A

The body’s maximum ability to transport and use oxygen.

32
Q

Target Heart Rate Zone

A

The range of heart rates that should be reached and maintained during cardiorespiratory endurance exercise to obtain benefits.
- 65% to 90% of Maximum Heart rate.
- You should be at a percentage based on your intensity

33
Q

Maximum Heart Rate

A

220 - (your age)

34
Q

MET

A

A measure of the metabolic cost of an exercise. One MET represents the body’s resting metabolic rate—the energy or calorie requirement of the body at rest.

35
Q

Should you always warm up and cool down?

A

Yes (If done correctly and within reason)

36
Q

What type of stretch should you use in your warm up?

A

Dynamic (Whole body movement during stretch)

37
Q

What type of stretch should you use in your Cool down?

A

Static (Still during stretch)

38
Q

What is a dynamic stretch?

A
39
Q

What is a static stretch?

A

Involves extending to a specific position and then holding it.

40
Q

Resistance Exercise

A

Actively moving through the joints’ ranges of motion

41
Q

Isometric Exercises

A

The application of force without movement.

42
Q

Isotonic Exercises

A

The application of force with movement.

43
Q

RICE

A

The recommended treatment prices for soft-tissue injuries to muscles and joints
R - Rest
I - Ice
C - Compression
E - Elevation

44
Q

Cross training

A

Participating in two or more activities to develop a variety of fitness components.

45
Q

Anabolic Steroids

A

Synthetic male hormones used to increase muscle size and strength.

HLE 1150 (22 decks)

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