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Exercise Science > Chapter 2 > Flashcards

Chapter 2 Flashcards

1
Q

According to Statistics Canada’s Health

Reports (2009), What % of Canadian adults are moderately active during their leisure time?

A

52.5%

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2
Q

What factors may impact our level of physical activity?

A

gender, age, and income level

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3
Q

what may be the single most important lifestyle behaviour change for promoting health and well-being?

A

Increased physical activity

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4
Q

Define Physical activity

A

Body movement carried out by the skeletal muscles

that requires energy.

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5
Q

Exercise refers to?

A

a planned, structured, repetitive movement intended specifically to improve or maintain physical fitness.

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6
Q

What would be the minimum standards for physical activity for Children aged 5–11 years and youth aged 12–17?

A

accumulate at least 60 minutes of moderate-to-vigorous intensity physical activity daily.

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7
Q

What would be the minimum standards for physical activity for Adults aged 18 and older?

A

accumulate at least 150 minutes of moderate-to-vigorous intensity aerobic physical activity per week, in bouts of
10 minutes or more.

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8
Q

Health-related fitness includes which components?

A
  • Cardiorespiratory endurance
  • Muscular strength
  • Muscular endurance
  • Flexibility
  • Body composition
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9
Q

Health-related fitness contributes to your capacity to…

A
  • enjoy life
  • helps your body withstand physical and psychological challenges
  • protects you from chronic disease.
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10
Q

define Cardiorespiratory endurance

A

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

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11
Q

As cardiorespiratory fitness improves, related physical functions also improve…

A
  • The heart pumps more blood per heartbeat.
  • Resting heart rate slows.
  • Blood volume increases.
  • Blood supply to tissues improves.
  • The body can cool itself better.
  • Resting blood pressure decreases.
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12
Q

why is the Cardiorespiratory endurance is a central component of health-related fitness?

A

because the functioning of the heart and lungs is so essential to overall good health.

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13
Q

muscular strength is?

A

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

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14
Q

metabolism is?

A

The sum of all the vital processes by which food energy

and nutrients are made available to and used by the body.

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15
Q

muscular endurance is?

A

The ability of a muscle to remain contracted or to contract repeatedly for a long period of time.

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16
Q

flexibility is?

A

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

17
Q

what is the condition called sarcopenia?

A

Older people tend to experience a decrease in both number and size of muscle cells

18
Q

what does Strength training (also known as resistance training or weight training ) helps?

A

maintain muscle mass and function and possibly helps decrease the risk of osteoporosis (bone loss) in older people

19
Q

The best way to lose fat is through?

A

a lifestyle that includes a sensible diet and exercise.

20
Q

The best way to add muscle mass is through?

A

resistance training

21
Q

what are the skill-related fitness components?

A
  • Speed
  • Power
  • Agility
  • Balance
  • Coordination
  • Reaction time
22
Q

Skill-related fitness tends to be sport-specific and is best developed through?

A

practice

23
Q

What is The goal of physical training?

A

to produce these long-term changes and improvements

in the body’s functioning.

24
Q

What is specificity ?

A

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

25
Q

What is progressive overload ?

A

The training principle that placing increasing

amounts of stress on the body causes adaptations that improve fitness.

26
Q

The amount of overload needed to maintain or improve a particular level of fitness for a particular fitness component is determined through four dimensions, represented by the acronym..

A

FITT

27
Q

FITT =

A

Frequency—how often
Intensity—how hard
Time—how long (duration)
Type—mode of activity

28
Q

in FITTE, what does the E stand for?

A

Enjoyment

29
Q

reversibility is?

A

Adapting to a Reduction in Training

30
Q

Cardiorespiratory endurance is developed by contin-
uous rhythmic movements of large-muscle groups
in activities such as?

A

walking, jogging, cycling,
swimming, and aerobic dance and other forms of
group exercise.

31
Q

what are the Guidelines for Training?

A
  1. TRAIN THE WAY YOU WANT YOUR BODY TO CHANGE
  2. TRAIN REGULARLY
  3. START SLOWLY AND GET IN SHAPE GRADUALLY
  4. WARM UP BEFORE EXERCISE
  5. COOL DOWN AFTER EXERCISE
  6. EXERCISE SAFELY
  7. LISTEN TO YOUR BODY AND GET ADEQUATE REST
  8. CYCLE THE VOLUME AND INTENSITY OF YOUR
    WORKOUTS
  9. VARY YOUR ACTIVITIES
  10. TRAIN WITH A PARTNER
  11. TRAIN YOUR MIND
  12. FUEL YOUR ACTIVITY APPROPRIATELY
  13. TRACK YOUR PROGRESS
  14. KEEP YOUR EXERCISE PROGRAM IN PERSPECTIVE

Exercise Science (14 decks)

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