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Healthful Living > Chapter 5 - Physical Activity > Flashcards

Chapter 5 - Physical Activity Flashcards

1
Q

Ability to perform moderate to vigorous levels of activity and to respond to physical demands without excessive fatigue?

A

Physical Fitness

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2
Q

Body movement that substantially increases energy expenditure?

A

Physical Activity

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3
Q

Type of physical activity that is planned and structured?

A

Exercise

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4
Q

Activity level based on 140 to 160 heart rate for 20 to 24-year-olds?

A

Moderate Intensity

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5
Q

Activity level based on 160 to 180 heart rate for 20 to 24-year-olds?

A

Vigorous Intensity

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6
Q

Capacity to perform specific physical skills related to a sport or other physically demanding activity?

A

Skills-Related Fitness

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7
Q

The ability to perform activities of daily living with vigor?

A

Health-Related Fitness

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8
Q

The ability of your heart and lungs to effectively deliver oxygen to your muscles during prolonged physical activity?

A

Cardiorespiratory Fitness

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9
Q

The proper heart rate range for physical activity is determined by?

A

Age

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10
Q

Should be done at the beginning and end of any physical activity?

A

Stretching

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11
Q

8-10 repetitions build this type of muscular strength?

A

Muscular Strength and Endurance

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12
Q

3-5 repetitions of higher weight build what type of muscular strength?

A

Muscular Strenth (Mainly)

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13
Q

12-15 repetitions of lighter weight build what type of muscular strength?

A

Muscular Endurance (Mainly)

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14
Q

NOT a necessary component of a good strength training program?

A

Increased Muscle Size

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15
Q

The capacity of muscles to repeatedly exert force, or to maintain a force, over a period of time?

A

Muscular Endurance

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16
Q

The ability of joints to move through their full ranges of motion?

A

Flexibility

17
Q

The healthy range for women’s percent of body fat?

A

15 to 30 %

18
Q

The healthy range for men’s percent of body fat?

A

10 to 20 %

19
Q

The letters “BMI” stand for what measurement?

A

Body Mass Index

20
Q

Three benefits of Physical Activity?

A
  • Stronger Heart and Lungs
  • Management and prevention of type 2 diabetes
  • Positive psychological health, lowered stress, and better sleep
21
Q

Increasing the stress placed on your body through exercise, resulting in improved fitness levels?

A

Overload

22
Q

Gradually overloading the body over time?

A

Progressive Overload

23
Q

What do the letters “FITT” stand for?

A
  • Frequency
  • Intensity
  • Time
  • Type
24
Q

A fitness component is improved only by exercises that address the specific goal for improvement?

A

Specificity

25
Q

When fitness levels decline if you don’t maintain your physical activity?

A

Reversibility

26
Q

Allows for resistance training on consecutive days?

A

Working different body parts.

Example for each day:

Day 1 - Upper Body

Day 2 -Core

Day 3 - Lower Body

27
Q

Exercise for Muscular Strength and Endurance?

A

Resistance training (or strength training)

To build strength, muscles must work against some form of resistance.

28
Q

To reach and hold a stretch at one endpoint of a joint’s range of motion?

A

Static Flexibility

29
Q

Holding the stretch for between 10 sec. to 30 sec.?

A

Static Stretching

30
Q

Stretching performed with a partner who increases the intensity of the stretch by gently applying pressure to your body as it stretches?

A

Passive Stretching

31
Q

A type stretching using slow movement in which activities from a workout or sport are mimicked in a controlled manner often to help “warm up” for a game?

A

Dynamic Stretching

32
Q

The number of times you perform an exercise repeatedly?

A

Repetitions

33
Q

The period necessary for the body to recover from exercise demands and adapt to higher levels of fitness?

A

Recovery

34
Q

A potentially fatal condition in which your core body temperature becomes too low?

A

Hypothermia

35
Q

A mild form of heat-related illness that usually occurs as the result of exercising in hot weather without adequate hydration?

A

Heat Exhaustion

36
Q

A life-threatening heat-related illness that occurs when your core temperature rises above 105 degrees Fahrenheit?

A

Heatstroke

37
Q

An involuntarily contracted muscle that does not relax, resulting in localized intense pain?

A

Cramp

Healthful Living (11 decks)

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