Chapter 6 Flashcards
basic information and knowledge about physical health
physical literacy
What are the 5 components of health-related fitness?
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition
The ability to perform prolonged dynamic exercise at a moderate to high intensity that is moderated by the body’s capacity to use oxygen
cardiorespiratory endurance
How do we improve cardiorespiratory endurance?
endurance training
What is poor cardiorespiratory fitness related to?
heart disease, diabetes, colon cancer, stroke, depression and anxiety
What does endurance training specifically improve?
heart pumping, restring heart rate, blood pressure, blood supply and cooling system
The amount of force a muscle can produce with a single maximum effort.
muscular strength
What are the benefits of muscular strength?
good posture, preventing pain in later life, better metabolism, and easier to maintain body weight
What health benefits do strength training give you?
cardiovascular health, reduce risk of osteoporosis, and improve brain functioning
the ability to resist fatigue and sustain a given level of muscle tension
muscular endurance
What is the benefit of muscular endurance?
improves fuel storage, blood supply to muscles, good posture and injury prevention
The ability to move joints to their full range
flexibility
What are the benefits of flexibility?
better range of motion as an elder
The proportion of fat and fat-free mass in the body
body composition
Why is important to lower your body fat in the abdomen?
leads to a number of health problems
What are the 5 components of skill-related fitness components?
speed, power, agility, balance, coordination, reaction time
What percent of youth do not get enough physical activity?
61%
What is the recommended amount of physical activity for youth and children?
60 minutes per day
What is the recommended amount of physical activity for adults?
150 minutes per week
any body movement carried out by the skeletal muscles and requiring energy
physical activity
planned, structured and repetitive movement specifically for improving or maintaining physical fitness
exercise
What is the Canada health guide called? as of 2022?
Canadian 24 hour movement guidelines
What are the factors in the Canadian 24 hour movement guidelines?
Physical activity, light physical activity, sleep and sedentary behaviour
How is moderate activity defined?
for every 30 minutes, 150 calories are burned. or an activity comfortably performed for 45 minutes
Define light activity?
routine tasks associated with daily activity
Define vigorous activity?
a considerably increased heart rate
What are the general health benefits of being more physically active?
reduced risk of premature death, improved cardiorespiratory functioning, more efficient metabolism, disease prevention, and improved wellness.
What type of activity can improve physical fitness?
vigorous activity
Why is improved body composition so important?
Being fit can reduce risk of death regardless of BMI category
At what age does bone density stop increases from exercise?
30 years old
What are the basic principals of physical training?
specificity, progressive overload, rest, reversibility, and inidivudal differences
What does FITT-VP stand for?
frequency, intensity, time, type, volume, and progression
how much “gains” can you lose within 2 months of not exercising?
50%
How long should one exercise session be?
20 to 60 minutes
The maximum ability of the cells to use oxygen
maximal oxygen consumption
The range of heart rate that you can be in to improve physical condition without being in danger zone
target heart rate range
fluid between the joints that protect them from wear and tear
synovial fluid
exercises in which your muscles must exert force against a significant amount of resistance
resistance exercise
applying force without movement
isometric exercises
applying force with movement
isotonic exercises
What is the best way to workout the core?
isometric exercises
How much is the maximum time between workout sessions?
2 days
extending to a certain position and holding it
static stretching
coordinating movements while extending joints
dynamic stretching
How often should cardiorespiratory endurance exercises be done?
20 to 60 minutes 3 to 5 times a week
How often should muscular exercieses be done?
2 days per week
how often should flexibility exercises be done?
5 to 7 days a week
