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