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fitness > chapter 2: physical activity > Flashcards

chapter 2: physical activity Flashcards

1
Q

what does pa mean

A

any body mvmnt produced by our muscles in energy expenditure

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2
Q

what does exercise mean

A

physcial activity that is planned, sturcture, done to improve/maintain one or more components of fitness

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3
Q

what is physical fitness?

A

one’s ability to perform moderate to vigorous levels of physical activity without undue fatigue

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4
Q

what global factors can influence pa level?

A

-social environment
-physical and cultural environment

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5
Q

what constitutes your social environment?

A

-family and circle of friends

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6
Q

what constitutes your physical and cultural environment?

A

-access to athletic facilities that encourage regular pa
-changing climate (seasons)
-consumerism may limit available time to exercise (working, shopping, values, investing in health)
-technology (social media, entertainment, impending or aiding, use it for physical activities)

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7
Q

how much pa and how often?

A
  1. at least 2.5 hours a week of moderate to vigorous (1.5h/week) aerobic physical activity, in bouts of 10 mins or more [30 mins/ 5 days a week]
    2.get stronger by adding muslce and bone strengthening activities using major muscle grps 2-4 days a week [squate, push ups, lifting weights, pilates, yoga]
    3/ increase mobility by performing streteches 4-7 days/week
    4.more physical activity provides greater health benefits
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8
Q

how to measure intensity of an exercise?

A

1-hr
2- calories burned /unit of time
3-sets and repetitions for muscular activity
4-body behaviour [breathing, temp, muscle fatigue]

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9
Q

helps reduce risk of…

A

-premature death
-heart disease
-stroke
-high blood pressure
-certain cancers
-type II diabetes
-osteoporosis
-obesity

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10
Q

lead to improved…

A

-cardio fitness
-muscle strength
-joint mobility
-bone density
-energy levels
-mental health
-work efficiency
-social involvement
-self-confidence
-body image
-stress levels
-quality of life

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11
Q

how to get started?

A

-variety of acts
-routine
-team
-spread out sessions during the week
-move

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12
Q

what are the benefits…

A
  1. improved academic performance: cognitive skills, attitudes, blood flow, stimulates brain, boosts mental performance, better concentration
  2. reduced stress, muscles contract and lose their normal resting state, decrease muscle tensions and discromfort, workout/resolve issues
  3. ideal body weight and composition, keep body fat low, eat healthy
  4. increased self-esteem and boosts mood, chemical changes in the brain and nervous system, endorphins are a modd elveating chemical that makes us happier
  5. imporved immune function, boost immune system, reduce stress, improve sleep
  6. makes you stronger, gives you energy, improve bone health, strengthen msucles
  7. reduced risk of chronic diseases, heart, cancer, diabetes, osteoporosis, limit screens to 2h/day
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13
Q

physcial fitness is made up of…

A

11 parts- 6 health, 5 skill

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14
Q

what are the 6 health components?

A

-cardiorespiratory endurance: exercise whole body for a long time w/o stopping
-muscular strength: max force muscle produces with single contraction
-power: ability to use strength quickly (strength and speed)
-muscular endurance: perform muscle contractions repeatedly w/o tiring
-flexibility: use joints thru a wide range of motion w/o injury
-body composition: ration of fat to total body weight

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15
Q

what are the 5 skill related components

A

-agility: speed in changin directions/positions
-balance: maintenance of stable body position while standing still/moving
-coordination: ability to have senses and body work tgt
-reaction time: adjust/react to stimuli quickly
speed: move quickly, cover distance in short time

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16
Q

why is cardiorespiratory endurance the most important?

A

it gives u many benefits; develops a strong heart, healthy lungs, opens blood vessels to supply your large muscles with oxygen [run, swim, cycle, row, cc skiing]

17
Q

cardiorespiratory

A

-cardio syst: heart, blood vessels, blood
resp sysr: lungs, air passages that bring O to lungs
->work tgt to bring materials needed to the muscles and body cells and to rid of waste

18
Q

what does a stronger heart do?

A

-gets stronger with exercise
-slower but more efficiently = lower resting hr

19
Q

what does greater lung capacity do?

A

more air with each breath, fewer breaths, transfer O to blood

20
Q

healthier blood & lower blood pressure…

A

reduce low density lipoprotein/bad cholestreol [cause atherosclerosis]and icnreases good cholestreol/high density lipoprotein [rid body of excess cholesterol];
reduce inflammation of arteries, prevent blood clots

21
Q

effective muscle cells…

A

more effective cells become at using O and getting rid of waste [lactic acid];
helps muscles and blood sugar and insulin more effectively to produce energy

22
Q

healthy elastic arteries…

A

-inactivity = fatty deposits on inner walls, leads to blood clots and blockage of blood flow, not enough O to heart = heart attack
-develop extra coronary arteries supplying blood and O to <3

23
Q

healthy veins and valves…

A

-muscles squeeze veins efficiently to pump blood filled with waste products back to the heart vs. inactivity reduces circulation

24
Q

benefits

A

-endurance and evnery
-concentration
-sleep
-less stress
-memory
-faster cardiorespiratory recovery
-greater physical and mental relaxation
stronger bones and organs
-longer healthier life
-preventative effect against chronic illness

25
Q

muscular fitness and its 3 health parts

A

strength, endurance, power

26
Q

what is a 1 rep max? (strength)

A

the amount of weight that a muscle roup can lfit ine time

27
Q

(endurance)…

A

many times w/o tiring (cintraction), without fatigue
-tests: max # of contractions in 1 min (pushuptest), max time a muscle contraction can be held (plank)

28
Q

power…

A

strength and speed
-plyometric : jumping lunges, box jumps

29
Q

resistnace

A

static resistnace vs dynamic resistance (body weight or external resitance)
-sterngth: high res, fewer reps
-endurance: low res, more repsw

30
Q

why stretch?

A

reduced stiffness
better posture
decreased injury
jpint lubrication
phys performance
muscle coordination
nourishes joint

31
Q

tissues…

A

lean and fat

32
Q

body composition…

A

amount of body fat to lean body tissue (m, b, w, s, blood, organs)
-better: large % of lean body weight and less body fat

33
Q

fat funtioncs

A

-cushions and supprts organs
-insulates
use vitamins effectively
stable body temp
stores and provides energy for msucles

34
Q

estimate body composition…

A

height-weight tables
bmi
skinfold measures
waist to hip ratios, circumference

fitness (3 decks)

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