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