Exam 2 Section 5 Flashcards
Why is physical fitness important?
- Carry out everyday activities
- Enjoy leisure-time
- Meet physical demands of emergencies
Discuss the physical benefits of exercise
–Increased life expectancy
–Decreased risk of developing and dying from cardiovascular disease
–Decreased risk of developing and dying from certain cancers
–Decreased risk of Type 2 diabetes
–Decreased risk of bone fractures from osteoporosis
–Improved cardiac function –Control of blood pressure levels
–Improved blood fat levels–Improved regulation of blood clotting.
–Improved ability to deliver oxygen to tissues
–Improved body chemistry
–Increased muscle mass
–Increased protection against the physiological effects of stress
–Increased resistance to fatigue
–Improved posture and bodymechanics
–Strengthened tendons, ligaments, bones, and muscles
–Decreased body fat
–Decreased risk of injury–Reduced risk of low-back pain
–Improved joint health
–Decreased post-exercise muscle soreness
Psychological Benefits of excerise
–Tension relief
–Reduced symptoms of stress
–Improved sleeping habits
–Increased energy levels and resistance to mental fatigue
–Increased opportunities for positive interaction with others
Most people exercise for what reasons?
Most people exercise to feel more alert and energetic, not to prevent disease.
aerobic exercise
–With oxygen
–prolonged activity
anaerobic excerise
without oxygen
Isometric
–Applying force without movement
•contracting abdominals
–Helpful in recovering from injury
–Strength training
Isotonic
Applying force with movement
Components of
Fitness Fitness
- Cardiorespiratory Endurance:
- Muscular Strength:
- Muscular Endurance:
- Flexibility:
- Motor Fitness:
Cardiorespiratory Endurance:
the capacity of your heart, blood vessels, and lungs to function efficiently during vigorous, sustained activity such as running, swimming, or cycling
Muscular Strength:
The amount of force a muscle
can produce with a single maximum effort.
Muscular Endurance:
The ability of a muscle to
remain contracted or to contract repeatedly for a long period of time.
Flexibility:
The range of motion in a joint.
Motor Fitness:
Ability to move quickly &
efficiently
What recommendations have been made by the American College of Sports Medicine?
–Mode of Activity
•large muscle groups
–Frequency
•3-5 days
–Intensity
•55% - 65% •90% maximum heart rate
–Duration
•20-60 minutes
–Resistance Training
- 8-12 repetitions •8-10 exercises
- 2or3 days per week
–Flexibility Training
•range of motion •2or3 days per week
