Chapter 6 - Physical Activity Flashcards
what is physical fitness?
The body’s ability to respond or adapt to the demands and stress of physical effort
Your ability to perform moderate to vigorous levels of physical activity without becoming overly tired
what 4 things does health-related fitness include?
Includes cardiorespiratory endurance, , muscular endurance, flexibility, and body composition
“Carla Maintains Balanced Fitness Fundamentals”
what does fitness help us withstand?
physical challenges and protect you from diseases
Cardiorespiratory endurance
ability of the body to sustain prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
rhythmic activity, continuous, repetitive movements
aerobic activity
amount of oxygen taken into the body is slightly ≥ the amount of oxygen used by the body
Muscular fitness - what is strength?
Strength - force within muscles; measured by the that we can lift/push/press in one effort (force x 1)
muscular Endurance
ability to perform repeated muscular effort, resist fatigue and sustain a given level of muscle tension
measured by counting how many times a person can lift/push/press a given weight (force/time)
how is endurance imporved?
by performing repeated contractions at submaximal levels
what does endurance lead into?
oxygen debt (anaerobic energy production)
what does endurance cause?
quick muscle fatigue
Body composition
relative amount of fat mass (essential and storage) vs. the amount of fat-free mass (bone, muscle, organs, water-in-the body) in the body
how is body comp measured?
Measured by various techniques
Most reliable technique is dual energy-Xray absorptiometry (DXA)
DXA assesses lean mass, fat mass and bone mineral)
Flexibility
range of motion around specific joints
what does flexibility depend on?
depends on factors s/a: age, gender, posture, bone spurs, and how much lean mass or fat mass you have
physical conditioning (or training)
gradual building up of the body to enhance cardiorespiratory or aerobic fitness, muscular strength and endurance, and flexibility
physical activity VS. exercise
Physical activity is any body movement carried out by the skeletal muscles and requiring energy
exercise is planned, structured, repetitive movement of the body intended to improve or maintain physical fitness
what is essential for health, and what is necessary to significantly improve physical fitness?
Physical activity is essential to health, but exercise is necessary to significantly improve physical fitness
what is considered subjective?
Physical activity and exercise are subjective. If you are a track athlete a light jog may not be considered exercise.
how many minutes of moderate to vigorous activity is required each week?
150 minutes
Levels of physical activity remain low for all populations of Canadians- why do you think this is?
No time – need help and education
Environment
Mental health
Transportation
Money
Intimidation and self confidence
Episodic stress - COVID
speed
Ability to perform movement in a short time or quickly
To get an increase in speed is specific training – velocity training and sports specific – trying to get fast at specific motions to get applications over time
power
Ability to exert force rapidly, based on combo of strength & speed – lift push or pull as fast as possible
agility
Ability to change body’s position quickly and accurately
what is important for children as their brain is developing?
agility
balance
Maintain equilibrium while moving or stationary
what is an effective way to decrease soft tissue?
balance
coordination
Perform motor tasks accurately & smoothly
Reaction time
ability to respond quickly to a stimulus
what does the physical activity guidelines for the prevention of weight gain or the maintenance of weight loss call for?
more daily physical activity than for the general population
what can lead to the result of greater health and wellness benefits
increased duration and intensity of physical activity
what does inactivity increase?
all causes of mortality
what would increase life expectancy?
reducing the daily average time that people spend sitting to less than 3 hrs a day
reducing the amount of time spend watching TV
metabolism
everything that is going on in your body
efficiently generating energy from food, regulate hormones, protect cells from free radical damage and inflammation
body compostion
achieve a healthy body composition through a high proportion of fat free mass and relatively small proportion of fat
cardiorespiratory function
improved functioning of the heart, healthy arteries, reduced risk of heart disease
if we are inactive, we are 2X as likely to die of heart attack than physically active
what is muscular endurance?
the combines capacity of muscles to exert force and endure repetitive contractions.
It involves both muscle strength and muscle endurance, which are essential components of overall physical fitness.
why is muscular fitness crucial?
Developing muscular fitness is crucial for various aspects of daily life, athletic performance, and overall well-being.
what is cardiorespiratory endurance?
ability of the body to sustain prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity.
what conditions the heart?
cardiorespiratory endurance
what is required to improve cardio health?
greater endurance
what is aerobic activity?
amount of oxygen taken into the body is slightly greater than the amount of oxygen used by the body
what is Muscular fitness?
the combined capacity of muscles to exert force and endure repetitive contractions.
what is strength?
force within muscles which is measured by the amount we can lift/push/press in one effort
how strong an individual is in one plane of motion
Endurance
the ability to perform repeated muscular effort, resist fatigue and sustain a certain level of muscle tension
Body composition
relative amount of fat mass (essential and storage) vs. the amount of fat-free mass (bone, muscle, organs, water-in-the body) in the body.
what measures body composition?
DXA (energy-xray absorptiometry)
asseses lean mass, fat mass and bone mineral
___ is distributed throughout the body
Fat is distributed throughout the body – visceral and subcutaneous fat.
what is physical conditioning?
the gradual building up of the body to enhance cardiorespiratory or aerobic fitness, muscular strength and endurance, and flexibility.
what is the benefit of improving physical conditioning?
living longer and free of disease
Define Physical Activity
any body movement carries out by the skeletal muscles and requiring energy.
Phys. Activity and exercise re subjective (if you are a track athlete you may not consider a “light jog” exercise.
what is exercise?
planned, structures, repetitive movement of the body intended to improve or maintain physical fitness
exercise is also considered ___
phy. activity
what is coordination
ability to perform motor tasks accurately & smoothly
Reaction time
ability to respond quickly to a stimulus based on the nervous system (sympathetic)
what is reaction time improved with?
experience and training
what does the Physical activity guidelines for the prevention of weight gain or the maintenance of weight loss call for ?
more daily physical activity than for the general population.
what will have more substantial benefits?
intensity of exercise
what is high intensity and what will it improve, what does it include?
high intensity is short duration and will improve bo2 max – includes aerobic and resistance style training.
what improves if you stay active?
longevity
risk factors of Cardiovascular disease:
a sedentary lifestyle, smoking, abnormal blood fats, high blood pressure, diabetes, obesity.
what does metabolic syndrome symptoms include?
insulin resistance, high blood pressure, abnormal blood fats, abdominal fat deposits, type 2 diabetes, blood clotting abnormalities, blood vessel inflammation.
what is essential to improve cardiovascular disease?
Healthy diet, less stress and more movement are essential
what is sarcopenia?
the gradual and progressive loss of muscle mass, strength and function that occurs with aging. it is a common condition among older adults, and it can significantly impact their overall health and quality of life
cancer
a group of diseases characterized by the uncontrolled growth and spread of abnormal cells in the body. These abnormal cells, often referred to as cancer cells, can invade nearby tissues and organs, and they can also spread to other parts of the body through the blood and lymph systems.
what does evidence suggest in relation to cancer and exercise?
Evidence suggests that exercise reduces the risk of some cancers.
Reduces risk of colon cancer by ~50% & protects against breast cancer.
Exercise can offset the chance of it becoming more prevalent.
what is osteoporosis?
a condition characterized by weakened bones, making them more prone to fractures and breaks.
what is type 2 diabetes?
a chronic metabolic disorder characterized by high levels of blood sugar (glucose) due to the body’s inability to effectively use insulin or produce enough insulin.
Insulin is a hormone produced by the pancreas that helps regulate blood sugar and allows cells to utilize glucose for energy.
how does exercise prevent the development of type 2 diabetes?
by burning excess sugar, making cells more sensitive to insulin, and keeping body fat at a healthy level
From a psychological perspective, physical activity:
Reduces stress/anxiety and depression.
Improves self-image and confidence.
Helps with learning, memory and overall cognition.
Implements more enjoyment and purpose within everyday life
how does phy. activity improve immune function?
Improves sleep patterns.
Reduces stress hormone (cortisol) which can dampen immunity.
Immune system is active during exercise and recovers just like your muscles
“anecdotal”, meaning, those who exercise rarely get sick.
what is the relation between exercise and the prevention of injuries?
Assists with relieving chronic pain.
Bone health will improve.
what is key for sustainability in terms of an exercise program?
variety
what does the body do so that it can meet increasing demands placed on it?
The human body ADJUSTS to meet increasing demands placed on it;
the greater the demand, the greater the adjustment made.
why is adaptation important?
adaptation explains how the body responds to the stress and demands imposed by exercise. When the body is subjected to regular and progressively challenging physical stress (exercise), it adapts in various ways to become more efficient and better able to handle that stress in the future.
why is overload important?
overload is central to understanding how exercise promotes improvement in strength, endurance, or other fitness components. It states that to see gains in physical fitness, the body must be exposed to a workload or intensity that is greater than what it is accustomed to.
why is specificity important?
of specificity of training, underscores the importance of tailoring exercise to meet specific goals. This principle asserts that the type of exercise and the specific muscle groups or energy systems targeted will dictate the adaptations that occur.
what is a ?repetition (rep)
single performance of lifting a weight up and putting it down.
what is a set?
group of consecutive repetitions that are performed without resting
how many sets should you do?
2-3 sets
what is a Rest interval?
time you take between sets.
how much will muscle fibers recover during a 3-5 second rest capacity? How much will they recover after 2 minutes?
will recover 50% of capacity within 3-5 seconds
full recovery after 2 minutes
Isometric (static) exercises:
muscle contraction in the length of the muscle; applying force without movement.
Isotonic (dynamic)
muscle contraction with a change in the length of the muscle; application of force with movement
Frequency
2-4 non consecutive days/week
Intensity
amount of weight (resistance) required to build strength & endurance. Approximately, 8-12 reps of each exercise.
Time
Rapid strength gains with 2-3 sets
what is static flevibility?
slowly stretching a muscle and holding the stretched position
ability to assume & maintain an extended position at one end in a joint’s range of motion.
dynamic flexibility
ability to move a joint quickly & fluidly through entire range of motion with little resistance.
Flexibility (General Recommendations):
Frequency: 2-3 days/wk (min)
Intensity: stretch to point of tension.
Type: stretching exercises for all major joints
