Chapter 9 - Physical activity Flashcards
Physical activity - 2 components
1) any bodily movement contributing to daily energy expenditure
2) Positively associated with physical fitness
Exercise
planned, structured and repetitive bodily movement
VERY positively associated with physical fitness
SUB category of physical activity
Physical Fitness
A set of attributes that a person has or achieves
Two components:
a) health related
b) skill related
Health related components to physical fitness
cardiorespiratory endurance
muscular endurance
muscular strength
flexibility
body composition
These components are MORE IMPORTANT than skill based
Skill related components to physical fitness
Agility
Balance
Coordination
Speed
Power
Reaction time
Cardiorespiratory endurance
ability to perform large muscle, dynamic, moderate to high intensity exercise for prolonged periods
Improving aerobic fitness via structured exercise consists of……
large myo groups with sustained dynamic activity at a moderate to high intensity for 20-60 minutes, 3-5 days per week
Musculare endurance
ability to maintain a contraction
Muscular strength
muscle’s ability to exert force, e.g. one rep max
Structured plan to improve muscular fitness =
variety of exercises with major myo groups
moderate to high intensity on non consecutive days
2-3 times per week
at least 48 hours separating training sessions
Flexibility
ability to move through intended ROM
whole body stretches - to slight discomfort most days of the week
Body composition
relative amounts of fat and lean body mass making up total weight
Kg in a pound
take # (x) .45 kg in a pound, e.g. 120 pound woman = 54.5 kg
Principles of training
1) Specificity
2) Progressive overload
3) Reversibility
Obesity definition
BMI > or = 30 mg/m2
OVERWEIGHT = BMI 25-29.9
