Chapter 13 Test (Exercise/Fitness) Flashcards
Any form of movement that causes your body to use energy
Physical energy
Benefits to physical health (5)
- weight maintenance
- strengthens bones/muscles
- reduces risk of serious diseases
- improves balance and coordination
- increases energy
Benefits to social health
Builds self confidence
Means that you have the energy and strength to participate in a variety of activities
Physical fitness
5 components/elements of fitness
- cardiorespiratory/cardiovascular endurance
- muscular strength
- muscular endurance
- flexibility
- body composition
How efficiently your heart, blood vessels, and lungs distribute oxygen and nutrients and dispose of waste
Cardiorespiratory/cardiovascular endurance
Ability of the muscle to produce force
Muscular strength
Ability of your muscles to work for an extended time
Muscular endurance
Ability to move a joint through the range of motion
Flexibility
Amount of fat vs. muscle (lean tissue)
Body composition
What does body composition measure?
Bone density, water, muscle, and fat
What percentage of fat are WOMEN supposed to have?
20-25% fat
What percentage of fat are MEN supposed to have?
15-20% fat
Types of physical activity (2)
- aerobic exercise
- anaerobic exercise
Increases the amount of oxygen that your body takes in and uses
Aerobic exercise
Examples of aerobic exercise
- swimming
- running
- biking
- brisk walking
How much aerobic exercise should you be doing ?
** at least 30 mins, 5x per week
Intense/quick physical activity that lasts for a few seconds to a few minutes
Anaerobic exercise
Examples of anaerobic exercise
- weight training
- jumping rope
- fitness machines
How much anaerobic exercise should you be doing?
**20-30 mins, 2-3x per week
3 types of exercise
- isometric exercise
- isotonic exercise
- isokinetic exercise
An exercise in which muscles contract but very little movement takes place
Isometric exercise
Examples of ISOMETRIC exercises
- wall sits
- planks
- low squats
Involves contracting and relaxing your muscle through the full range of motion
Isotonic exercise
Examples of ISOTONIC exercises
- push ups
- bench press
- pull ups
When muscles contract at a constant rate
Isokinetic exercise
Examples of ISOKINETIC exercises
-bicep curl
- fitness machines
The ability to stay healthy and fit as you age
Lifelong fitness
Long term goals for fitness programs (3)
- choose activities you enjoy
- vary activities
- combine exercise with social activites
Short term goals of fitness programs - 3 factors to consider
- your health
- your budget
- where you live
The success of your fitness programs depends on
FITT formula
FITT formula
F: Frequency (3-5 times per week)
I: Intensity: make the body do more than normal
T: Time: 10-15 minutes a day to 20-30 mins a day
T: Type: blend aerobic and anaerobic
An action or practice of training or being trained in more than one role or skill
Cross training
Phases of exercise (3)
-warm up
- workout
- cool down
An activity that prepares the muscles to work
Warm up
How much time should you spend warming up?
**5-10 minutes
The part of the exercise program when the activity is performed at its highest peak (cardio and strength training)
Workout
How much time should you spend working out?
30-45 minutes
An activity that prepares the muscles to return to a resting state
Cool down
How much time should you spend cooling down?
**5-10 mins
What should be both part of the warm up and cool down?**
Stretching
Synthetic substances that are similar to male hormone testosterone
Anabolic steroids
Why do athletes use anabolic steroids? (2)
- build muscle mass
- enhance performance
Harmful effects of anabolic steroids (4)
- increased risk of cancer, heart disease, sterility, acne, and hair loss
- unusual weight gain or loss
- sexual development problems
- violent, suicidal mood swings
Metabolism rate increases and you burn off more calories
Physically active
Metabolism slows down=weight gain
Little activity
