Chapter 2 Flashcards
Physical activity
any movement
carried out by skeletal muscle that requires
energy and is focused on building health.
Health benefits of Physical activity
Improved blood pressure,
blood-lipid profile, and heart health.
Benefits of Exercise
Exercise also reduces risk for chronic
diseases, such as cancer, diabetes, and obesity.
Regular exercise can even improve emotional
health and overall wellbeing. Fitness
improvements include the heart’s ability to
pump blood, increased muscle size, and
improved flexibility.
Exercise
The deliberate and planned movement of the human frame, accompanied by breathlessness, and undertaken for the sake
of health or fitness. OR A planned, structured, and repetitive movement pattern intended to
improve fitness.
Does Physical Activity have to happen all at once?
No, physical activity does not have to be done all it once. It can be accumulated through various activities
throughout the day.
What percent of American adults meet the recommended physical activity guidelines from
the Surgeon General?
1 in 5
How many high school students get 60+ minutes of physical activity in a day
3 in 10
Does race, gender, and economic status play a part in physical activity?
Yes, it is shown that White people, and males have higher physical activity rates than their non-white, and female counterparts. People who have more education and household income are also more likely to be physically active than those who are not.
Components of Health-Related
Fitness
In order to carry out daily activities without
being physically overwhelmed, a minimal level of fitness is required. To perform daily activities
without fatigue, it is necessary to maintain
health in five areas: cardiorespiratory
endurance, muscular strength and endurance,
flexibility, and body composition. These five
areas are called the components of health-
related fitness.
Why are the Components of Health-Related Fitness important?
Development of these areas will
improve your quality of life, reduce your risk of
chronic disease, and optimize your health and
well-being.
Cardiorespiratory endurance
Cardiorespiratory endurance is the ability to carry out prolonged, large muscle, dynamic movements at a
moderate to high level of intensity. This relates to your heart’s ability to pump blood and your lungs’ ability to take in oxygen.
Muscular strength
Muscular strength is the ability of the muscles to exert force over a single or maximal effort.
Muscular endurance
Muscular endurance is the ability to exert a force over a period of time or repetitions.
Flexibility
Flexibility is the ability to move your joints through a full range of motion.
Body Composition
Body composition is the relative
amount of fat mass to fat-free mass.
Skill-Related Components of Fitness
there are 6 skill-related components that assist
in developing optimal fitness: speed, agility,
coordination, balance, power, and reaction
time. Although important, these areas do not
directly affect a person’s health
What does stress mean in terms of exercise?
The term stress, within the context of exercise, is defined as an exertion above the normal, everyday
functioning.
Overload Principle
a principle of
adaptation to stress suggesting the amount
of stress applied during exercise must
exceed a threshold level to stimulate
adaptation.
The FITT Principle
Variables that control the amount of stress on the body and vital components of fitness goals
What does the F in FITT stand for?
Frequency
What does the I in FITT stand for?
Intensity
What does the first T in FITT stand for?
Time (duration)
What does the second T in FITT stand for?
Type (Mode)
What does F or Frequency in FITT stand for?
How often exercises are preformed over. Period of time. Ex. 3–5 days per week
What does I or Intensity in FITT stand for?
The degree of difficulty at which the exercises are carried out.
Ex. moderate to vigorous activity intensity, which equals 40-85% of Heart Rate Reserve, or 55%-90% of percentage of Max heart rate.
What does the first T or Time in FITT stand for?
The amount of time you are doing the exercise.
Ex. 20 - 60 minutes per session or accumulation of (50 minutes per week). Sessions must be continuous for 10 minutes or more.
What does the second T or Type in FITT stand for?
Specific type of exercise (type matches goals)
Ex. Use large muscle groups and exercises specific to cardio respiratory exercise.
Volume
Frequency and Time in the FITT Principle. The term used to describe “how much” stress is being applied by combining the duration and frequency of exercise.
Progression Principle
A principle relating to how much additional stress that can safely be introduced to gradually improve fitness
without risking injury or overuse.
Principle of Specificity
The principle of stress, suggesting activities should be closely centered around the primary outcome goal,
i.e. train the way you want to adapt.
ATP
Adenosine triphosphate (ATP) is energy for the body.
Principle of Rest and Recovery (Principle of Recoperation)
The concept that adaptation not only requires overload
but also requires rest to avoid over stressing
the body.
Periodization
A method of organizing workouts into blocks or periods. These cycles consist of work/stress periods and rest periods.
Overtraining Syndrome
A condition of chronic stress from physical activity
affecting the physical and psychological states of an individual or athlete.
Training phases can be organized on a…
Daily, weekly, monthly, and even multi-annual
cycles, called micro-, meso-, and
macrocycles, respectively.
Overtraining Syndrome symptoms
- weight loss
- loss of motivation
- inability to concentrate or focus
- feelings of depression
- lack of enjoyment in activities
normally considered enjoyable - sleep disturbances
- change in appetite
Principle of Reversibility
The principle that adaptations
to stress can be lost over time if training is
modified or stopped.
VO2 Max
VO₂ max refers to how much oxygen your body can absorb and use during exercise.
Do genes effect training effects?
Yes, experts say that they can effect 47% of training effects. There are differences even within families.
Atherosclerosis
Causes arteries to harden and become clogged with
plaque, which can break apart, move to
other parts of the body, and clog smaller
blood vessels.
Hypertension
Having blood pressure at or above
140 mm/HG systolic, 90 mm/Hg
diastolic is associated with increased
risk of heart disease.
Dyslipidemia
Having cholesterol levels that
exceed recommendations (130
mg/dL, HDL below 40 mg/dL), or
total cholesterol of greater than 200
mg/dL increases risk.
What are SMART Goals?
Criteria for good goals
What does the S in SMART Goals stand for?
Specific
What does the M in SMART Goals stand for?
Measurable
What does the A in SMART Goals stand for?
Attainable
What does the R in SMART Goals stand for?
Relevant
What does the T in SMART Goals stand for?
Timely or Time-Bound/Based
Is environment an important factor while exercising?
Yes, being too cold, too hot, and just generally not using common sense can be harmful, or even dangerous while exercising.
What does Specific in SMART goals mean?
Exactly what you’re doing
What does Measurable in SMART goals mean?
Evidence to be able to measure progress
What does Attainable in SMART goals mean?
Can be reasonably achieved
What does Relevant in SMART goals mean?
The goal is relevant to you
What does Time-based in SMART goals mean?
Has a timeline
Principles of adaptations to stress
Guidelines related to managing the
application of stress during physical
activity/exercise.
Detraining
The act of no longer training at
all or decreasing the amount of training.
Progressive Overload
Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger.
we lose 50% of strentght
2 months
How many days a week for cardio?
3-5
How many days a week for muscles?
2-3 non consecutive
How many days a week for flexibility?
2-7
