Chapter 6 - Physical Activity COPY Flashcards

1
Q

Ability to perform moderate to vigorous levels of activity and to respond to physical demands without excessive fatigue?

A

Physical Fitness

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2
Q

Body movement that substantially increases energy expenditure?

A

Physical Activity

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3
Q

Type of physical activity that is planned and structured?

A

Exercise

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4
Q

Activity level based on 140 to 160 heart rate for 20 to 24-year-olds?

A

Moderate Intensity

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5
Q

Activity level based on 160 to 180 heart rate for 20 to 24-year-olds?

A

Vigorous Intensity

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6
Q

Capacity to perform specific physical skills related to a sport or other physically demanding activity?

A

Skills-Related Fitness

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7
Q

The ability to perform activities of daily living with vigor?

A

Health-Related Fitness

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8
Q

The ability of your heart and lungs to effectively deliver oxygen to your muscles during prolonged physical activity?

A

Cardiorespiratory Fitness

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9
Q

The proper heart rate range for physical activity is determined by?

A

Age

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10
Q

Should be done at the beginning and end of any physical activity?

A

Stretching

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11
Q

8-10 repetitions build this type of muscular strength?

A

Muscular Strength and Endurance

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12
Q

3-5 repetitions of higher weight build what type of muscular strength?

A

Muscular Strenth (Mainly)

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13
Q

12-15 repetitions of lighter weight build what type of muscular strength?

A

Muscular Endurance (Mainly)

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14
Q

NOT a necessary component of a good strength training program?

A

Increased Muscle Size

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15
Q

The capacity of muscles to repeatedly exert force, or to maintain a force, over a period of time?

A

Muscular Endurance

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16
Q

The ability of joints to move through their full ranges of motion?

A

Flexibility

17
Q

The healthy range for women’s percent of body fat?

A

15 to 30 %

18
Q

The healthy range for men’s percent of body fat?

A

10 to 20 %

19
Q

The letters “BMI” stand for what measurement?

A

Body Mass Index

20
Q

Three benefits of Physical Activity?

A
  • Stronger Heart and Lungs
  • Management and prevention of type 2 diabetes
  • Positive psychological health, lowered stress, and better sleep
21
Q

Increasing the stress placed on your body through exercise, resulting in improved fitness levels?

22
Q

Gradually overloading the body over time?

A

Progressive Overload

23
Q

What do the letters “FITT” stand for?

A
  • Frequency
  • Intensity
  • Time
  • Type
24
Q

A fitness component is improved only by exercises that address the specific goal for improvement?

A

Specificity

25
When fitness levels decline if you don't maintain your physical activity?
Reversibility
26
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
27
Exercise for Muscular Strength and Endurance?
**_Resistance training_** _(or strength training)_ To build strength, muscles must work against some form of resistance.
28
To reach and hold a stretch at one endpoint of a joint’s range of motion?
Static Flexibility
29
Holding the stretch for between 10 sec. to 30 sec.?
Static Stretching
30
Stretching performed with a partner who increases the intensity of the stretch by gently applying pressure to your body as it stretches?
Passive Stretching
31
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
32
The number of times you perform an exercise repeatedly?
Repetitions
33
The period necessary for the body to recover from exercise demands and adapt to higher levels of fitness?
Recovery
34
A potentially fatal condition in which your core body temperature becomes too low?
Hypothermia
35
A mild form of heat-related illness that usually occurs as the result of exercising in hot weather without adequate hydration?
Heat Exhaustion
36
A life-threatening heat-related illness that occurs when your core temperature rises above 105 degrees Fahrenheit?
Heatstroke
37
An involuntarily contracted muscle that does not relax, resulting in localized intense pain?
Cramp