Exercise/Fitness Flashcards
Physical activity
Any form of movement that causes your body to use energy
Benefits to Physical Activity
Weight maintenance
Strengthens bones/muscles
Reduces risk of serious diseases
Improves balance and coordination
Increases energy
Benefits to Physical health
Releases endorphins (chemicals that block pain/stress messages from reaching your brain cells)
Reduces stress/depression
Sleep better
Helps to manage your anger better
Physical fitness
means that you have the energy and strength to participate in various activities
5 Components/elements of Fitness
Cardiorespiratory/vascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Cardiorespiratory/vascular endurance
How your heart, blood vessels and lungs distribute O2 and nutrients and dispose of waste
Muscular strength
ability of the muscles to produce force
Muscular endurance
ability of your muscles to work for an extended time
Flexibility
ability to move a joint through the range of motion
Body composition
amount of fat vs muscle (lean tissue)
Measures
bone, water, muscle and fat
Women
Men
20-25%
15-20%
Types of Physical Activity
Aerobic exercise
Anaerobic exercise
Anaerobic exercise
(without O2) intense/quick physical activity that lasts for a few seconds to a few minutes
(Weight training, jumping rope, fitness machines, etc.) *(20-30 min. ⅔ times per week)
Aerobic exercise
(w/O2) increases the amount of oxygen that your body takes in and uses:
(Swimming, running, biking, brisk walking, etc.) *(at least 40 min/per day)
3 classifications for strengthening and endurance
Isometric Exercise
Isotonic Exercise
Isokinetic exercise
Isometric Exercise
An exercise in which muscles contract but very little movement takes place
(Wall sits, planks, low squats, etc.)
Isotonic Exercise
Involves contracting and relaxing your muscles through the full range of motion
(Push-ups, bench press, pull ups, etc.)
Isokinetic exercise
When muscles contract at a constant rate
(Fitness machines)
Lifelong fitness
he ability to stay healthy and fit as you age
Fitness program/Long term goals
Choose activities you enjoy
Vary activities
Combine exercise w/social activities (go on hike w/friends)
Short term goals – 3 factors to consider
Your health
Your budget
Where you live
The success of your fitness program depends on the four factors called what
FITT Formula
FITT Formula
Frequency – 3 to 5 times per week
Intensity – make body do more than normal
Target heart rate: the rate at which your cardiovascular system receives the most benefit from exercise w/out working too hard
Formula on pg. 305
Time – 10 – 15 minutes a day to 20 – 30 min a day
Type – blend aerobic and anaerobic
Cross training
The action or practice of training or being trained in more than one role or skill.
Warm-up
an activity that prepares the muscles to work *(5-10 min) *Stretching should be both part of warm-up and cool down)
Workout
the part of the exercise program when the activity is performed at its highest peak *(20-30 min. – cardio/30-45min. Strength and endurance)
Cool down
is an activity that prepares the muscles to return to a resting state *(5-10 min.)
*Stretching should be both part of warm-up and cool down)
Anabolic steroids
synthetic substances that are similar to male hormone testosterone
Why do athletes use Anabolic steroids
Build muscle mass
Enhance performance
Harmful effects of Anabolic steroids (4)
Increased risk of cancer, heart disease, sterility, acne and hair loss
Unusual weight gain or loss
Sexual development problems
Violent, suicidal mood swings
Risks of Physical Inactivity:
Unhealthy weight gain
Diabetes – type 2
Cardiovascular disease
Cancer
Osteoporosis
Stress
Metabolism
the process by which your body gets energy from food
Physically active
metabolism rate increases and you burn off more calories
Little activity
metabolism slows down = weight gain!
