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Health > Exercise > Flashcards

Exercise Flashcards

1
Q

What is physical activity?

A

Any form of movement that causes your body to use energy

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2
Q

5 benefits of physical activity

A
  1. weight maintenance
  2. strengthens bones/muscles
  3. reduces risk of serious diseases
  4. improves balance and coordination
  5. increases energy
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3
Q

4 benefits of physical health

A
  1. Releases endorphins
  2. Reduces stress/depression
  3. Sleep better
  4. Helps better manage your anger
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4
Q

What are endorphins?

A

Chemicals that block pain and stress messages from reaching your brain cells

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5
Q

What does physical fitness mean?

A

It means that you have the energy and strength to participate in various activities.

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6
Q

List the 5 components/elements of fitness.

A
  1. Cardiovascular endurance (cardio)
  2. Muscular strength
  3. Muscular endurance
  4. Flexibility
  5. Body composition
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7
Q

What are the 2 classifications for physical activity?

A
  1. Aerobic exercise
  2. Anerobic exercise
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8
Q

What is Aerobic exercise, what is one example of an aerobic exercise, and how often should you do aerobic exercises?

A

Aerobic exercise means with oxygen. These exercises increase the amount of oxygen that your body takes in and uses. Some examples of this are running, biking, swimming, or brisk walking. You should do some form of aerobic exercise at least 40 minutes a day, 3 to 4 times a week.

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9
Q

What is anaerobic exercise, what is one example of an anaerobic exercise, and how often should you do anaerobic exercises?

A

Anaerobic exercise means without oxygen. It is intense/quick physical activity that lasts for a few seconds to a few minutes. Some examples of this are weight training, Jump rope, pullups, and sprints. You should do some form of this for at least 20 minutes a day, 2 to 3 times per week.

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10
Q

What are the 3 classifications for strength and endurance?

A
  1. Isometric exercise
  2. Isotonic exercise
  3. Isokinetic exercise
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11
Q

What is Isometric exercise? Give one example.

A

An exercise in which muscles contract but very little movement takes place. Some examples are wall sits, planks, and low squats.

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12
Q

What is Isotonic exercise? Give one example.

A

An exercise that involves contracting and relaxing your muscles through the full range of motion. Some examples are push-ups, bench presses, and pull-ups.

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13
Q

What is Isokinetic exercise? Give one example.

A

This is when muscles contract at a constant rate. An example of this is any fitness machine

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14
Q

What is lifelong fitness?

A

The ability to stay healthy and fit as you age

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15
Q

What are the 3 factors in deciding a fitness program/long term goals?

A
  1. Choose activities you enjoy
  2. Do various activities
  3. Combine exercise with social activities such as hiking with friends
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16
Q

What 3 factors should you consider when making short term goals?

A
  1. Your health
  2. Your budget
  3. Where you live
17
Q

What is the F.I.T.T. Formula?

A
  1. Frequency: 3 to 5 times per week
  2. Intensity: make the body do more than normal
  3. Time: 10 to 30 minutes a day
  4. Type: blend aerobic and anaerobic
18
Q

What is target heart rate?

A

The rate at which your cardiovascular system receives the most benefit from exercise without working too hard.

19
Q

What is cross training?

A

The action or practice of training or being trained in more than one role or skill.

20
Q

What are the 3 phases of exercise? (explain)

A
  1. Warm-up: an activity that prepares the muscles to work (5-10 minutes)
  2. Workout: the part of the exercise program when the activity is performed at its highest peak/aka target heart rate(20-30 min for cardio and 30-45 minutes for strength/endurance)
  3. Cool-down: an activity that prepares the muscles to return to resting state (5-10 minutes)
21
Q

Which phases of exercise should include stretching?

A

Warm-up and cool-down

22
Q

What are anabolic steroids?

A

Synthetic substances that are similar to the male hormone testosterone

23
Q

2 reasons athletes use steroids

A
  1. Build muscle mass
  2. Enhance performance
24
Q

4 harmful effects of steroids

A
  1. Increased risk of cancer, heart disease, sterility, acne, and hair loss
  2. Unusual weight gain or loss
  3. Sexual development
  4. Violent, suicidal mood swings
25
Q

What are 6 risks of physical inactivity?

A
  1. Unhealthy weight gain
  2. Type 2 Diabetes
  3. Cardiovascular disease
  4. Cancer
  5. Osteoporosis (brittle bones)
  6. Stress
26
Q

What is metabolism? What happens when you are physically active? What happens when you are physically inactive>

A

Metabolism is the process by which your body gets energy from food. Being physically active increases the metabolic rate, burning off more calories. Little activity slows the metabolism down, resulting in weight gain.

Health (8 decks)

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