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Health Sci 1001A > Chapter 6 > Flashcards

Chapter 6 Flashcards

1
Q

what happens if the body is left unchallenged?

A
  • bones lose their density
  • joints stiffen
  • muscles weaken
  • cellular energy systems become degenerate
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2
Q

physical fitness

A

the body’s ability to respond or adapt to the demands and stress of physical effort
(perform moderate to vigours levels of PA and not be too tired)

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3
Q

what are some health-related fitness components and what is the health-related fitness

A
  • physical capabilities that contribute to health
  • cardiorespiratory endurance
  • muscular strength
  • flexibility
  • body composition
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4
Q

cardiorespiratory endurance and what factors does it depend on?

A

the ability of the body prolonged, large-muscles, dynamic exercises at moderate to high levels of intensity
- depends on:
- lungs ability to deliver oxygen
heart capacity to pump blood
- the ability of the nervous system to regulate blood flow
- body’s ability to use oxygen and process fuels for exercise

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5
Q

what happens if the cardiorespiratory fitness is low?

A 
the heart has to work harder in everyday activities and may not be able to sustain high intensity levels in emergency 
- it is linked with:
heart disease
diabetes
colon cancer 
stroke
depression
anxiety
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6
Q

the link between cardiorespiratory training and overall physical functions - what are some examples?

A
  • the heart gets stronger and this aids in the function of:
  • the heart pumps more blood/heartbeat
  • resting heart rate slows and resting blood pressure decreases
  • blood volume increases
  • blood supply to tissues improves
  • the body can cool itself better
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7
Q

what types of activities can contribute to cardiorespiratory endurance

A
  • walking
  • jogging
  • cycling
  • aerobic dancing
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8
Q

muscular strength - what is it? what does it depend on? and what activities are they important in?

A
  • the amount of force a muscle can produce
  • depends on: size of the muscles and the ability of nerves to activate muscle cells
  • they are important for: climbing stairs, and emergencies and they help keep the skeleton in proper alignment and preventing back/leg pain
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9
Q

what is the importance of muscle tissue and muscle mass?

A
  • an important element of overall body composition

- great muscle mass makes possible for a higher metabolism rate and faster energy use = maintain a healthy body weight

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10
Q

older people and muscle mass? is it important and why?

A
  • vital for aging people
  • older people tend to lose muscle cells (sarcopenia) and many of the remaining cells become non-functional because they lose their attachment to the nervous system
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11
Q

muscular endurance - what is it and what does it help

A
  • the ability of a muscle or a group of muscles to remain contracted or to contract repeatedly for a long time
  • important for good posture and injury prevention
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12
Q

flexibility - what is it, what’s it important for, what does it depend on and what can happen if you’re not flexible

A
  • the ability to move joints through their full range of motion
  • depends on: joint structure, the length of elasticity of connective tissue and nervous system activity
  • important for good health and wellbeing
  • inactivity become stiffer with age: this can cause people to assume unnatural body postures that can stretch joints and muscles
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13
Q

body composition - what is it and what happens when there is fat in the abdomen

A
  • the proportion of fat-free mass (muscle, bone and water) in the body
  • when there is fat in the abdomen more likely: heart disease, stroke, hypertension, joint problems, diabetes, cancer, back pain
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14
Q

fat-free mass

A

the non-fat component of the human body consisting of skeletal muscle, bone and water

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15
Q

skill-related fitness - what are they (6)

A

the physical ability that contributes to the performance of a sport or activity, including speed, power, agility, balance, coordination, and reaction time - best developed through practice

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16
Q

skill-related fitness: speed

A

the ability to perform a movement in a short period of time

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17
Q

skill-related fitness: power

A

ability to exert force rapidly, based on the coordination of strength and speed

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18
Q

skill-related fitness: agility

A

ability to change the body’s position quickly and accurately

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19
Q

skill-related fitness: balance

A

ability to maintain the equilibrium while either moving or stationary

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20
Q

skill-related fitness: coordination

A

ability to perform motor tasks accurately and smoothly by using body movements and the senses

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21
Q

skill-related fitness: reaction time

A

ability to respond quickly to a stimulus

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22
Q

what dimensions of wellness does an active lifestyle conribute to?

A
  • physical wellness
  • emotional wellness
  • interpersonal wellness
    intellectual wellness
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23
Q

physical activity

A
  • any body movement carried out by the skeletal muscles and requiring energy
    ie. standing, walking, running a race
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24
Q

exercise

A

planned, structured, repetitive movements of the body intended to improve or maintain the physical fitness

25
Q

what are the benefits of exercising?

A
  1. improved cardiorespiratory functioning - improves the ability to carry oxygen to body tissues (directly effects heart arteries)
  2. more efficient metabolism - protect from free radicals and inflammation
  3. improved body composition- high proportion of fat-free mass and small proportion of fat
  4. disease prevention and management - lowers risk of many chronic and disabling diseases
26
Q

metabolic rate

A

rate at which the body burns calories for several hours after an exercise session

27
Q

what diseases can someone be at risk for?

A
  1. cardiovascular diseases (blood fat levels, hypertension, coronary heart disease, stroke)
  2. cancer
  3. osteoporosis
  4. type 2 diabetes
28
Q

benefits of exercising: what are some social, psychological and emotional benefits of exercise

A
  1. reduced stress
  2. reduced anxiety and depression
  3. improved self-image
  4. learning and memory
  5. enjoyment
29
Q

benefits of exercising: improved immune function

A
  • protect from disease

- boosts immune function

30
Q

benefits of exercising: prevention of injuries and lower back pain

A
  • maintain good posture

- appropriate body mechanics when carrying out everyday activity

31
Q

benefits of exercising: improved wellness for life

A
  • exercising regularly can dramatically improve quality of life
32
Q

what does the best exercise program include?

A
  1. promotes health

2. fun to do

33
Q

electrocardiogram (ECG or EKG)

A

a recording of electrical activity of the heart

34
Q

basic principles of physical training: specificity

A
  • must perform exercises that are specifically designed for that component
35
Q

basic principles of physical training: progressive overload

A

when the amount of exercise is progressively increased so is the fitness (continues to improve)
- amount of overload that is needed is determined by the FITT (4 dimensions)

36
Q

FITT

A
  • frequency, intensity, time and type
    1. frequency (how often) - optimum exercise frequency
    2. Intensity (how hard) - fitness benefits occur when you exercise harder than your normal level activity
    3. Time (duration) - must last for an extended time –> 20-60mins is usually recommended
    4. Type (mode of activity) - varies with fitness and personal goals
37
Q

basic principles of physical training: rest and recuperation

A
  • overtraining can lead to injury, illness and excessive fatigue
  • resting is just as important as training
38
Q

basic principles of physical training: reversibility

A
  • when you stop exercising you can lose up to 50% of fitness within 2 months
  • body is able to adjust to lower and higher levels of fitness
39
Q

overload

A

amount of stress placed on the body; a gradual increase in the amount of overload causes adaptations that improve fitness

40
Q

reversibility

A

training principle that fitness improvements are lost when demands on the body are lowered

41
Q

basic principles of physical training: individual difference

A
  • differences between men and women and people individually

- men tend to have higher endurance than women because of the higher testosterone and lower levels of body fat

42
Q

what are the first steps when creating an exercise program?

A
  1. medical clearance
  2. basic principles of physical training
  3. selecting activities
43
Q

maximal oxygen consumption (VO2max)

A

the body’s maximum ability to transport and use oxygen

best measure of cardio capacity

44
Q

target heart range

A

the range of heart rates within which exercise yields cardiorespiratory benefits

45
Q

why is the warm up and cool down important in a workout?

A
  • warming up enhances your performances and decreases

- cooling down is important to restore bodys circulation to its rrsting condition

46
Q

synovial fluid

A

fluid found within many joints that provides lubrication and nutrition to the cells of the joint surfaces

47
Q

resistance exercise

A

activities that force muscles to contract against increased resistance (strength training)

48
Q

isometric (static) exercise

A

the application of force without movement
- valuable for toning and strengthening muscles
(dont hold breath because it can block blood flow to heart and brain)

49
Q

isometric (dynamic) movements

A

the application of with movement

- valuable for developing strength that can be transferred to other forms of physical activity

50
Q

problems with supplements

A
  • no nutritional supplement or drug will change a weak person into a strong person
  • usually, don’t work, expensive, dangerous
  • not regulated and their long-term effects have not been studied
51
Q

proper stretching techniques

A
  • should be preformed statically
  • ballistic stretching (bouncing) is counter productive and dangerous
  • you can achieve greater range of motion and more intesne stretch by using passive stretching (more risk for injury tho)
  • best strech: static and passive assist
52
Q

cardiorespiratory endurance exercise recommandations

A
  • at least 20-60mins within target heart range 3-5 times per week
53
Q

muscular strength and endurance recommendations

A

work major groups (one or more sets of 8-10 reps) at least 2 non-consecutive days a week

54
Q

flexibility recommendations

A
  • at least 2-3 times a week (ideally 5-7) preferably after exercising and warm muscles
55
Q

skill training recommendations

A

incorporate some or all of your aerobic or strengthening exercise into a sport or enjoyable activity

56
Q

beginning phase?
progress phase?
maintenance phase?

A
  1. the body adjusts to new type and level of activity
  2. fitness increases
  3. the targeted level of fitness is sustained over a long period of time
57
Q

R-I-C-E principle - what does it treat and what do the letters stand for?

A
  • soft tissue treatment
    R: rest - stop using the injured area as soon as pain is experienced, protect it from injury
    I: ice - apply to injured area to reduce pain and swelling, apply immediately for 10-20mins and repeat every few hours until swelling disappears - 10 mins if its a gel pack
    C: compression - wrap the injured area with bandage between icings (do not sleep with bandage on)
    E: elevate - raise injured area above heart level to decrease blood supply and reduce swelling - after 36-48hrs apply heat
58
Q

cross-training

A

participating in 2 or more activities to develop a particular component of fitness
(helps to prevent boredom)

59
Q

stategies for maintaining an exercise program?

A
  • have meaningful goals
  • varying the program
  • varying the program
  • trying new activities

Health Sci 1001A (12 decks)

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