chapter 2: physical activity Flashcards
what does pa mean
any body mvmnt produced by our muscles in energy expenditure
what does exercise mean
physcial activity that is planned, sturcture, done to improve/maintain one or more components of fitness
what is physical fitness?
one’s ability to perform moderate to vigorous levels of physical activity without undue fatigue
what global factors can influence pa level?
-social environment
-physical and cultural environment
what constitutes your social environment?
-family and circle of friends
what constitutes your physical and cultural environment?
-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)
how much pa and how often?
- 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
how to measure intensity of an exercise?
1-hr
2- calories burned /unit of time
3-sets and repetitions for muscular activity
4-body behaviour [breathing, temp, muscle fatigue]
helps reduce risk of…
-premature death
-heart disease
-stroke
-high blood pressure
-certain cancers
-type II diabetes
-osteoporosis
-obesity
lead to improved…
-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
how to get started?
-variety of acts
-routine
-team
-spread out sessions during the week
-move
what are the benefits…
- improved academic performance: cognitive skills, attitudes, blood flow, stimulates brain, boosts mental performance, better concentration
- reduced stress, muscles contract and lose their normal resting state, decrease muscle tensions and discromfort, workout/resolve issues
- ideal body weight and composition, keep body fat low, eat healthy
- increased self-esteem and boosts mood, chemical changes in the brain and nervous system, endorphins are a modd elveating chemical that makes us happier
- imporved immune function, boost immune system, reduce stress, improve sleep
- makes you stronger, gives you energy, improve bone health, strengthen msucles
- reduced risk of chronic diseases, heart, cancer, diabetes, osteoporosis, limit screens to 2h/day
physcial fitness is made up of…
11 parts- 6 health, 5 skill
what are the 6 health components?
-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
what are the 5 skill related components
-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
why is cardiorespiratory endurance the most important?
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]
cardiorespiratory
-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
what does a stronger heart do?
-gets stronger with exercise
-slower but more efficiently = lower resting hr
what does greater lung capacity do?
more air with each breath, fewer breaths, transfer O to blood
healthier blood & lower blood pressure…
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
effective muscle cells…
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
healthy elastic arteries…
-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
healthy veins and valves…
-muscles squeeze veins efficiently to pump blood filled with waste products back to the heart vs. inactivity reduces circulation
benefits
-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
