Chapter 2-Module 1 Flashcards
Describe how much physical activity is recommended for developing health and fitness
150 minutes of moderate aerobic exercise weekly, or 75 minutes of vigorous intensity aerobic physical activity weekly. Muscle strengthening 2 days a week.
What is moderate physical activity?
things like brisk walking, dancing, and swimming
What is vigorous physical activity?
things like jogging
Why is sitting primarily a problem?
You’re less likely to die prematurely if you’re physically active.
What is the difference between physical activity and physical fitness?
Physical fitness is how the body responds to the stress of physical effort, which can be influence by genetics and behavior. Physical activity is necessary for health and exercise improves physical fitness.
What is cardiorespiratory endurance?
your ability to carry out prolonged large muscle moderate to high intensity exercise
Why is it important to have high cardiorespiratory endurance?
In the case of an emergency, your heart may not be able sustain itself. Heart and lung function is essential to overall health.
How can you develop cardiorespiratory endurance?
Continuous movement of large muscle groups like walking or jogging
What is muscular strength?
the ability of a muscle to exert force at a single time
What is relative strength?
the maximum force exerted in relation to body size, weight, and muscle size
Why is maintaining strength so important?
Can complete physical activities easier, live longer, higher metabolism, reduce risk of osteoporosis
What is muscular endurance?
ability to sustain muscle tension or contraction
Why is muscular endurance important?
Good posture, injury prevention, daily physical demands
What is flexibility?
ability to move the joints in their full range of motion
Why is flexibility important?
Not moving causes the joints to stiffen which forces you into unnatural positions that cause stress to the joints and muscles
What is body composition?
Fat and fat free mass of the body
Why can neuromuscular fitness be beneficial?
It can be beneficial for aging adults because it can reduce the risk of life-threatening falls.
What’s the purpose of physical training?
have long term changes from adaptations to improve the body’s functioning
What are the basic principles of physical training?
- Specificity
- Progressive overload
- Reversibility
- Individual differences
What is specificity?
doing SPECIFIC exercises to target a fitness component
What is progressive overload?
Continuously overloading the body from an activity it is used to to improve fitness
What does the acronym FITT-VP stand for?
- Frequency
- Intensity
- Time
- Type
- Volume
- Progression
Is it true that you can reverse fitness progress?
Yes.
What are the guidelines for training?
- Train the way you want your body to change
- Be consistent
- Start slowly until new fitness levels can be maintained
- Warm Up
- Cool Down
- Listen to your body and rest
- Mix up your intensity slowly (cycle training)
- Change your exercise routine from time to time
- Eat right for specific program and stay hydrated
- Track progress
- Keep time for your daily life and hobbies
List the steps for making an exercise program safe, effective, and successful.
- Determine that exercise is safe
- access your fitness level for each of the 5 components
- determine how fit you are
- what are your goals?
- choose the right activities to achieve goals
