Chapter 7 Flashcards
Federal exercise requirement
greater than 150 minutes of moderate
vigorous= 75 minutes each week
Exercise benfits
- boost energy
- improve mood
- sooth stress
- improves sleep
- look and feel better
Physical activity
any movement produced by the muscles that results in energy spent
Fitness
the ability to respond to routine physical demands, with enough energy reserve to cope with sudden change
Evaluate own fitness by
- income
- illness
- inactivity
- and a sense of hope/hopelessness
Physically fit qualifications
- meet daily energy needs
- can handle unexpected demands
- are protecting yourself against potential health problems
Health related components of physical fitness
- cardiorespiratory fitness
- metabolic fitness
- muscular strength
- muscular endurance
- flexibility
- body composition
- functional fitness
Cardiorespiratory fitness
ability of the heart to pump blood through the body, aerobic exercise
Aerobic exercise
working out strenuously without pushing to the point of breathlessness, improves cardiovascular, metabolic, and cognitive well-being
Metabolic fitness
optimal functioning of body systems
Muscular strength
force within muscles, measured by the absolute maximum weight that you can lift, push, or press
Muscular endurance
ability to perform repeated muscular effort, number of times you can lift
Flexibility
range of motion around specific joints
Body composition
relative amount of fat and lean tissue
Functional fitness
performance of activities of daily living
Aspect of pursuing a broader vision of total fitness that encompasses every dimension of health
- physical
- emotional
- social
- intellectual
- occupational
- spiritual
- environmental
Students exercise ___ as they progress
less
Most drastic drop in activity occurs in ___
freshmen
What increases when fitness drops
- total cholesterol
- harmful low density lipoprotein cholesterol
- fasting glucose (blood sugar)
What are major contributors to unhealthy change
drop in exercise frequency and intensity
Psychosocial factors that increase students physical activity
- peer pressure (more for men)
- exercise partner
- flexible class schedule
- access to fitness facilities
- sense of being stressed
Tell of cell phone ___ intensity
lowers
Exercise
physical activity that requires planned, structured, and repetitive body movement with the intent of improving one or more physical fitness components
What is the greatest health problem in of the 21st century
physical inactivity
Benefits of exercise start ___
now, with immediate and long-term effects
Head-to-toe benefits
- stronger heart muscles
- heart rate and resting pulse slow
- BP drop
- risk of heart attack declines
- bones become denser
rigorous exercise
increases the risk of sudden cardiac death for men
regular physical activity ___ overall danger (especially in women)
lowers
Indicators of increased risk of heart disease
high cholesterol
Exercise benefits
- lowers levels of the indicators of increased risk of hear disease
- risk of developing the prediabetic condition metabolic syndrome
- reduce blood fats
- makes lungs more efficient
Vital capacity of lungs
the maximum amount of air volume the lungs can take in and expel
Genetic predisposition to cardiovascular disease can ____
improve their cardiorespiratory fitness
Physical activity can ___ several cancers by ___
reduce, regulating sex hormones, insulin, and prostaglandins, enhancing the immune system
- breast
- colon
- endometrial
- prostate
- pancreatic
Greatest risk for osteoporosis are ___
women who are very skinny and keep low weight by dieting
The birth control ____ is associated with low bone density
Depo-Provera
What kind of exercise is the quickest route to building bone
high-impact aerobics, like Zumba
What kind of exercise is recommended for adults to maintain bone mass
moderate to high-intensity weight bearing activites
What exercises are not shown to increase bone density
squat, leg press, calf press
Long term weight loss requires ___ minutes of ____ activity every week
250, moderate
Benefits of resistance training
increases lean tissue and decreases fat
Dieters who work out__
improve body composition and suppress appetites
Exercise is an ___ treatment for ___ to ___ depression
effective, mild-moderate
Exercise with ___ intensity _ times a week to help mild depression
moderate, three
Exercise helps ___ relapse
prevent
Long-duration aerobics help improve ___ skills
cognitive
Exercise can help aging brain by ____
increasing blood flow
What two components lower the risk of stroke
healthy body max index and physical fitness
What kind of fitness is associated with higher intelligence
cardiorespiratory fitness
___ intensity increases happiness in men
vigorous
Women are happiest after ___ intensity
moderate
Exercise helps with happiness by
- reducing tension
- reducing stress
- improving concentration
- boosting mood
what is “runner’s high”
increased levels of endorphins (mood-elevating brain chemicals) , can happen after 20 minutes regardless of intensity
Exercising slows aging as
- loss of lean muscle
- increased body fat
- lower risk of heart disease
Staying active as age helps ___
protect parts of the brain related to memory
- increases the size of the brain involved in balance
Most common risk of exercise is
hypertrophic cardiomyopathy (HCM)
Hypertrophic cardiomyopathy (HMC)
- genetic
- thickening of heart muscle
Contact sports have a risk of___
chronic traumatic encephalopathy (CTE)
Chronic traumatic encephalopathy (CTE)
- result of head injuries
- headache, short-term memory loss, dementia
Key recommendations for activity
- avoid inactivity
- substantial health benefits need 150 m/w
- extensive benefits need 300 m/w
- ## muscle-strengthening and involve all muscle groups 2 days/w
American Heart Association exercise recommendations
- moderate cardiorespiratory exercise 30m/d for 5 d/w
or - vigorous cardiorespiratory 20m/d for 3 d/w
- 8 to 10 strength-training 2 d/w with 8-12 reps each
Moderate intensity
working hard enough to sweat but being able to carry on a conversation, between 3 and 6 METs
Min amount of exercise required to lower risk of premature death is ___
500 MET minutes of exercise per week
or
150 m/w of moderate 3-5 MET activity (walking)
Metabolic Equivalent of Task (MET)
amount of energy a person uses at rest
- 4 MET = 4x the energy used at rest
500-1,000 METs a week yield ___ benefits
substantial
Those who engaged in 10 or more times the recommendation showed ____ benefits
no
Fundamental to any activity plan
- overload principle
- FITT
- reversibility principle
Overload principle
requires a person exercising to provide greater stress on the body that it is accustomed to
Progressing overloading
gradually increasing physical challenges, benefit without risks
FITT
- need to work harder at greater intensity to improve
- threshold where fitness improves
- Frequency
- Intensity (increase HR to target zone)
- Time (30-45 of aerobic)
- Type
Reversibility principle
use it or lose it
Cardiorespiratory endurance
ability of heart, lungs, and circulatory system to deliver oxygen
Anaerobic exercise
amount of oxygen taken in can’t meet need, results in oxygen deficit
- high intensity, short durations
- work organs, not muscle
Nonaerobic
frequent reset inbetween
Pedometers
count steps and translate to miles
Activity trackers
most reliable
Watches
don’t track distance
Heart Rate monitors
on chest or wrist, time workouts and provide data
Check pulse
- 3 min after after heavy exercise
Target heart rate
50-85% of max
Aerobic conditioning heart rates
- beginner 50-65%
- intermediate 50-75%
- established 70-85%
Aerobic stages
warm-up (5-10min), activity (30-45), cool down (5-10)
Warm - up should be
strength and balance
get body ready
Aerobic components
intensity and duration, move for 30-60 minutes
Fitness plan phases
- beginning 4-6 w
- progression 16-20w
- maintenance forever
When running start with
15-20 walk 3x/w
20-25 m walk 3x/w
25 m walk w/ slow jog 3x/w
until can run 10 m
Best way to enhance aerobic fitness
long distant run
intervals
HIIT
High Intensity Interval Training 4-30 m demanding time efficient benefits not proven
Optimum performance for athletes
10-15% of workout very high intensity
Two dimensions of muscle fitness
strength and endurence
High muscle strength decreases ___
early death risk
Right part of heart
pumps o2 poor blood to lungs
Movement depends on ___ and ___
structure and position
Isometric
of the same length, exercise in which muscles increase their tension without shortening in length, contracts but no movement
Isotonic
having the same tension or tone, requires low number of repetition of action to create tension, weightlifting
Isokinetic
having the same force, specialized equipment that provides resistance
Primary muscle groups
deltoids pects triceps and biceps quadriceps and hamstrings gluteus maximus trapezius and rhomboids abs
Make up weight training
reps and sets
Reps
multiple performances of a movement
Sets
multiple reps of same exercise
Major muscle of the abs
- transverse abdominis
- external and internal obliques
- rectus abdominis (line in front)
Muscle dismorphia
affects mostly males, become obsessed with appearance and size of muscles
Performance drugs ___ lean body mass
increase
Types of performance boosters
- anabolic steroid (illegal)
- androstenedione (illegal)
- creatine (made by body)
- Gamma butyrolactone
- Ergogenic acids
- Human growth hormone and erythropoietin
Range of motion
fullest extent of possible movement in joint, 2 types (static and dynamic)
Static flexibility
ability to assume and maintain extended position at one end point in joint range
Dynamic
ability to move a joint quickly and fluidly through entire range
Stretching involves what tissue
connective tissue
Static stretching
gradual stretch is held for 10-30 seconds, safe and effective
Passive stretching
external force or resistance helps joints more through range, not controlled by muscles, greater intensity and risk
Active stretching
stretching a muscle by contracting the opposing muscle, further with lower risk
Dynamic stretching
increases the range of motion around a joint by using active muscular effort, momentum, and speed, walking lunges, alternative to static, no decrease in power
Ballistic stretching
rapid bouncing movements, stretch to far so muscle do opposite and contract
Active stretching can ___
decrease performance
Treatment of lower back pain
- cognitive-behavior
- stress reduction
- 1st line = Tylenol
- ibuprofen
Barefoot running
increases ankle work
decreases knee work
decrease o2 consumptions (improving distance running)
Diet needs of athletes
- only more protein if strength training
- complex carbs
- good fats
- WATER
Hyponatremia
too much water, sodium levels below normal, nausea
Main nutrients in sports drinks
carbs and caffeine
Nonfat milk may be __ than sports drinks at burning fat
better
Heavy training may require what from fruits and veggies
- thiamin
- riboflavin
- vitamin B12
Heat cramps
from profuse sweating, lose electrolytes
Heat exhaustion
mild, caused by exercise or hot weather, nausea, HR fast and weak
Heat Stroke
temp above 106 F within 10-15m, emergency
Frostnip
wind and low temps, painless, lightening of skin
Frostbite
2 types
- superficial = freeze of skin and tissue, waxy look
- Deep = freeze skin, muscle, and bone, requires medical treatment
Hypothermia
an abnormally low body temp, medical attention needed, sever shivering is first sign
Most common exercise injuries
-knees, back, feet, and shoulders
Types of exercise injuries
- Acute = from sudden trauma (sprain)
- Overuse = from overdoing a repetitive activity
Running can ___ knee by ___
benefit; losing weight and altering knee chem
Overtrain
working muscles too intensely or too frequently, results in persistent muscle soreness
How to recover
- protect
- rest
- ice
- compress
- elevate
