CHAPTER 12 Flashcards
Physical Activity
any form of movement that causes your body to use energy
What does physical activity benefit?
Just about every system in your body, also including mental/emotional and social heealth
Physical fitness
the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands
What can activity do?
strengthen your muscles and bones, boost your energy level, or improve your posture
Excercise
purposeful physical activity that is planned structured, and repetitive and that improves or maintains physical fitness
Cardiovascular System
Regular physical activity strengthens the heart muscle so that it pumps more blood.
Respiratory System
As your activity level increases, your lungs begin to work more efficiently, pulling in larger amounts of air and increasing the amount of oxygen delivered to your body.
Musculoskeletal System
Physical Activity strengthens muscles and bones, reducing your risk of developing fragile bones as you age.
What are some mental and emotional benefits of physical exercise?
Stress relief, mood enhancement, better sleep, improved self esteem
Sedentary
involving little physical activity
What are a couple health problems that may result from being sedentary ?
obesity, type 2 diabetes, certain types of cancer, asthma, osteoporosis, osteoarthritis, psychological problems, premature death
Cardiorespiratory endurance
the ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity
Muscular Strength
the amount of force your muscles can exert
Muscular endurance
the ability of your muscles to perform physical tasks over a period of time
flexibility
the ability to move your body parts through their full range of motion
Body composition
the ratio of fat to lean tissue in your body
Aerobic exercise
includes all rhythmic activities that use large muscle groups for and extended period of time
Anaerobic Excercise
involves intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen
What is an example of Aerobic exercise
Jogging, swimming, riding a bike.
What is an example of Anaerobic Excercise
Sprinting and lifting weights
What is important for building cardiorespiratory endurance?
Aerobic exercise
What are the three ways to use resistance to strength your muscles?
Isometric exercises, isotonic exercises, and isokinetic exercises
Isometric exercises
Use muscle tension to improve strength with little or no movement of the body part. Ex. pushing against a wall
isotonic exercises
Combine movement of the joints with contractions of the muscles. Ex, pushups pullups
isokinetic exercises
exert resistance against a muscles as it moves through a range of motion att a steady rate of speed
What is a good way to get motivated to get in shape?
Having a specific goal and finding out what is my why
What are some factors that may affect your activity choices?
Cost, where you live, your schedule, your fitness level, your overall health, and your personal safety
Specificity
Choosing the right types of activities to improve a given element of fitness
Overload
Exercising at a level that’s beyond your regular daily activities
Progression
gradually increasing the demands on your body
Regularity
working out on a regular basis
Warm-up
gentle cardiovascular activity that prepares the muscles for work
Workout
the part of an exercise session when you are exercising at your highest peak
F.I.T.T
F - Frequency of workouts
I - intensity of workouts
T - Type of activity
T - Time of workouts
Cool-down
low-level activity that prepares your body to return to a resting state
Resting heart rate
the number of times your heart beats per minute when you are not active
What are a couple of ways to protect yourself during exercise?
Pay attention, warm-up, obey all rules, and practice good sportsmanship
What are some tips for cold-weather activity?
Warm-up and cool down even in cold weather, drink plenty of fluids, and cover your nose and mouth to prevent breathing cold, dry air.
Frostbite
damage to the skin and tissues caused by extreme cold
Hypothermia
dangerously low body temperature occurs by exposure to extreme cold, submersion in cold waterer, or wearing wet clothing in cold or windy weather.
What are some symptoms of Hypothermia?
Drowsiness, weakness, and confusion.
Overexertion
Overworking the body
Heat exhaustion
a form of physical stress on the body caused by overheating. Some symptoms include sweating, cold clammy skin and dizziness. To recover rest in a shady place or douse yourself in cold waterer
Heatstroke
a dangerous condition in which the body loses its ability to cool itself through persipitiaion
Windburn
irritation of the skin caused by wind exposure
Sunburn
a burning of the skins outer layers
SPF
Sun protection factor
Skin cancer
can result from repeated or prolonged sun exposure
Eye damage
can be caused by exposure tot ultraviolet rays
What are the minor injuries?
Blisters, muscle cramps, strains, sprains, and tendonitis
blisters
fluid filled bumps caused by friction
muscle cramps
sudden and sometimes painful contractions of the muscles
strains
result from overstretching and tearing a muscle
Sprains
injuries to the ligaments around a joint that produce pain, swelling, and stiffness
What are the major injuries?
Fractures, dislocations, and concussions
Fractures
broken bones, cause severe pain, swelling, bruising, or bleeding
Dislocations
occur when a bone pops out of its normal position in a joint
Concussion
an injury to the brain can result in a severe headache, unconsciousness, or memory loss
P.R.I.C.E
P: Protection
R: Rest
I: Ice
C: Compression
E: Elevation
