Exercise Science- Chapter 02 Flashcards
LO1: Describe how much exercise is recommended for developing health and fitness LO2: Identify the components of physical fitness and the way each component affects wellness LO3: Explain the goal and basic principles of training LO4: Describe the principles involved in designing a well-rounded exercise program LO5: List the steps for making an exercise program safe, effective, and successful
what ratio of Canadians think that
inactivity is a serious health
issue
8 in 10
what ratio of Canadian adults meet
recommendations on physical
activity and sedentary
behaviour? Children?
2 in 10 adult and 4 in 10 children
what is Physical activity
a movement carried out by the skeletal muscles requiring energy
What is exercise
refers to a planned, structured, repetitive movement intended specifically to improve or maintain physical fitness
what does exercise improve
fitness
what does Physical activity improve
Health and wellness
How much exercise should children age 5-17 get per day
60 minutes of moderate to vigorous activity daily
How much exercise should adults 18+ get per week
150 min per day in bouts of 10 min or more
Physical Activity and Exercise
Goals and Recommendations for General Health
Perform moderate-intensity aerobic physical activity for at least 150 minutes per week
Physical Activity and Exercise
Goals and Recommendations for Increased Health Benefits
Exercise at moderate intensity for 300 minutes per week or at
vigorous intensity for 150 minutes per week
Physical Activity and Exercise
Goals and Recommendations Achieve or Maintain Weight Loss
Exercise moderately for 60–90 minutes per day on most days of the
week.
what is muscle endurance
the ability of a muscle or group of muscles to perform repetitive contractions against a force for an extended period of time
muscle strength
the amount of force you can put out or the amount of weight you can lift
Flexibility
Perform range of motion (stretching) exercises at least two or three days per week. Hold each stretch for 10–30 seconds
Neuromuscular Training
Perform balance training at least two or three days per week
what are the 5 components of physical fitness
- Cardiorespiratory endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
Cardiorespiratory endurance
The ability to perform prolonged, large-muscle, dynamic exercise at
moderate to high levels of intensity
relative strength
the maximum force exerted relative to body weight, size and muscle size
True or false. Greater muscle mass means slower energy use and a lower rate of metabolism
False
Greater muscle mass means faster energy use and a higher rate of metabolism
Body Composition
the proportion of fat and fat-free mass on the body
fat free mass
(muscles. bones, water)
neuromuscular components of fitness
- Speed
- Power
- Agility
- Balance
- Coordination
- Reaction and movement time
how many Canadians are
estimated to have a long-term
condition or health-related
problem that limits their daily
activities
6.2 Million
Basic Principles of Physical Training
- Specificity
- Progressive overload
- Reversibility
- Individual differences
what is Specificity
Adapting to Type of Training
* To develop a particular fitness component, you must perform
exercises designed specifically for that component.
Progressive Overload
Adapting to Amount of Training
- When the body is stressed by a greater-than-normal amount or intensity of exercise, the body adapts and improves fitness.
what is FITT_VP (and one thing about each letter)
*Frequency: how often
* Intensity: how hard
* Time: how long (duration)
* Type: mode of activity
* Volume: how much (frequency x intensity x time)
* Progression: how a program advances over time
how many days a week should you exercise
3-5
what is reversibility
The body adjusts to lower levels of physical activity in the same way
it adjusts to higher levels so a person stops exercising = some fitness improvements are lost in as little as two weeks’ time
limits on Adaptability
Some people are able to improve faster than others bc of genes and heredity
5 steps for designing an exercise Program
Getting medical clearance
Assessing current level of fitness
Setting goals (SMART GOALS)
Choosing activities for a balanced program
Physical Activity Training for Health
training guide lines
Train the Way You Want Your Body to Change
Train Regularly (Consistency is the key)
Start Slowly and Get in Shape Gradually
Warm Up Before Exercise
Cool Down After Exercise
Exercise safe
Get enough rest
Cycle the volume and intensity of workouts
Vary activates
Train with partner
Train mind
Get help in advances
Keep the exercise program in perspective
