Chapter 6 - Physical Activity COPY Flashcards
Ability to perform moderate to vigorous levels of activity and to respond to physical demands without excessive fatigue?
Physical Fitness
Body movement that substantially increases energy expenditure?
Physical Activity
Type of physical activity that is planned and structured?
Exercise
Activity level based on 140 to 160 heart rate for 20 to 24-year-olds?
Moderate Intensity
Activity level based on 160 to 180 heart rate for 20 to 24-year-olds?
Vigorous Intensity
Capacity to perform specific physical skills related to a sport or other physically demanding activity?
Skills-Related Fitness
The ability to perform activities of daily living with vigor?
Health-Related Fitness
The ability of your heart and lungs to effectively deliver oxygen to your muscles during prolonged physical activity?
Cardiorespiratory Fitness
The proper heart rate range for physical activity is determined by?
Age
Should be done at the beginning and end of any physical activity?
Stretching
8-10 repetitions build this type of muscular strength?
Muscular Strength and Endurance
3-5 repetitions of higher weight build what type of muscular strength?
Muscular Strenth (Mainly)
12-15 repetitions of lighter weight build what type of muscular strength?
Muscular Endurance (Mainly)
NOT a necessary component of a good strength training program?
Increased Muscle Size
The capacity of muscles to repeatedly exert force, or to maintain a force, over a period of time?
Muscular Endurance
The ability of joints to move through their full ranges of motion?
Flexibility
The healthy range for women’s percent of body fat?
15 to 30 %
The healthy range for men’s percent of body fat?
10 to 20 %
The letters “BMI” stand for what measurement?
Body Mass Index
Three benefits of Physical Activity?
- Stronger Heart and Lungs
- Management and prevention of type 2 diabetes
- Positive psychological health, lowered stress, and better sleep
Increasing the stress placed on your body through exercise, resulting in improved fitness levels?
Overload
Gradually overloading the body over time?
Progressive Overload
What do the letters “FITT” stand for?
- Frequency
- Intensity
- Time
- Type
A fitness component is improved only by exercises that address the specific goal for improvement?
Specificity
When fitness levels decline if you don’t maintain your physical activity?
Reversibility
Allows for resistance training on consecutive days?
Working different body parts.
Example for each day:
Day 1 - Upper Body
Day 2 -Core
Day 3 - Lower Body
Exercise for Muscular Strength and Endurance?
Resistance training (or strength training)
To build strength, muscles must work against some form of resistance.
To reach and hold a stretch at one endpoint of a joint’s range of motion?
Static Flexibility
Holding the stretch for between 10 sec. to 30 sec.?
Static Stretching
Stretching performed with a partner who increases the intensity of the stretch by gently applying pressure to your body as it stretches?
Passive Stretching
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?
Dynamic Stretching
The number of times you perform an exercise repeatedly?
Repetitions
The period necessary for the body to recover from exercise demands and adapt to higher levels of fitness?
Recovery
A potentially fatal condition in which your core body temperature becomes too low?
Hypothermia
A mild form of heat-related illness that usually occurs as the result of exercising in hot weather without adequate hydration?
Heat Exhaustion
A life-threatening heat-related illness that occurs when your core temperature rises above 105 degrees Fahrenheit?
Heatstroke
An involuntarily contracted muscle that does not relax, resulting in localized intense pain?
Cramp
