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Health > Fitness > Flashcards

Fitness Flashcards

1
Q

What verses support the Biblical value of Fitness?

A

1 Timothy 4:8 and 1 Corinthians 6:20

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2
Q

How does Fitness relate to the Christians?

A
  1. Glorifies God
  2. Fulfills God’s design
  3. Shows thankfulness
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3
Q

What is the definition of Physical Fitness?

A

ability to complete each day’s activities and respond well to strenuous activity

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4
Q

Why Fitness?

A
  1. Bodily Health: supports muscles and joints
  2. Physical Ability: enhances the ability to perform tasks
  3. Improve mental health
  4. Improve sleep
  5. Improve components of health-related Fitness
  6. Improve quantity and quality of life
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5
Q

What is the first Component of Health-related Fitness + definition?

A

Body Composition
- body’s makeup and the amount of fat on the body

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6
Q

What is the second Component of Health-related Fitness + definition?

A

Flexibility
- ability to perform movements in the full ROM

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7
Q

What is the third Component of Health-related Fitness + definition?

A

Muscular Strength
- ability to generate force/amount of weight you can lift

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8
Q

What is the fourth Component of Health-related Fitness + definition?

A

Muscular Endurance
- ability to perform against resistance

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9
Q

What is the fifth Component of Health-related Fitness + definition?

A

Cardiorespiratory Endurance
- ability to perform aerobic activity for an extended period of time

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10
Q

What are the 4 factors affecting physical Fitness?

A
  1. type of exercise
  2. intensity of exercise
  3. duration of exercise
  4. frequency of exercise
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11
Q

(1) Type of Fitness

A

Principle of Specificity
“improvement is related to the type of training”
- exercise routine = fitness goals
- perform exercises relating to component

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12
Q

(2) Intensity of Exercise

A

Overload Principle
“Improves only when difficulty is higher”
- can progress at sub-maximal intensity, BUT the overload principle yields the best results

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13
Q

Fitness Tips

A
  1. Start slowly, increase gradually…
  2. Aim for a flow state
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14
Q

(3) Duration of Exercise

A
  • long enough to activate the Overload Principle
  • the higher the intensity, the shorter the duration
  • prioritize longer durations
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15
Q

(4) Frequency of Exercise

A

Ideally…
- daily routine
- 3+ times per week
If you cannot do these things, that does NOT mean you should abandon your goals
Improvements can be made without high frequency

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16
Q

Benefits of Aerobic Exercise

A
  • body weight control
  • improves Cardiovascular health
  • increases lifespan
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17
Q

What is the definition of Muscular Strength?

A

refers to… how strong.. your muscles are…

18
Q

What is the definition of Aerobic Exercise?

A

*With Oxygen
- requires larger amount
Improved through: steady state exercise, ex. jogging

19
Q

What is the definition of Anaerobic Exercise?

A

*Without Oxygen
Increased through: resistance/explosive training

20
Q

Benefits of Anaerobic Exercise

A
  • increase power
  • protects joints
  • harder to get beat up, etc…
21
Q

What is the definition of Muscular Endurance

A
  • muscles working repeatedly over time (Anaerobic)
    Improved through: resistance/explosive training over time
22
Q

Benefits of Muscular Endurance

A
  • improves Muscular stamina
  • combines benefits of strength and endurance training
  • Muscular hypertrophy (size)
23
Q

What is the definition of Flexibility?

A

ability of a joint(s) to move through an unrestricted ROM

24
Q

What are the 3 good forms of stretching?

A
  1. Dynamic: moving body parts and gradually increasing ROM
  2. Static: holding a stretched position
  3. Ballistic: (higher risk) using momentum to force a joint into a stretch; can lead to injury
25
Q

Benefits of Stretching

A
  • injury reduction/prevention
  • increased performance
26
Q

What is the definition of Body Composition?

A

body fat vs. lean body mass
- genetics, gender and age are underlying uncontrollable factors
- can be improved and controlled

27
Q

Healthy range of body fat

A

Men - 10 to 25%
Women - 21 to 33%

28
Q

What is the definition of a Heart Rate?

A

The “pulse” is the number of times your heart beats in 1 min

29
Q

What is a healthy heart rate?

A

Resting heart rate: 60 to 90 beats per min for teens

30
Q

Active Heart Rate

A
  • varies depending on age/intensity
  • healthier body will need less beats per min than an untrained body doing the same exercise
    max heart rate: 220-age
    target active heart rate: 50 to 85% of max heart rate
31
Q

Post Exercise Heart Rate

A

On average, your heart rate should drop 15-20 beats per min after an exercise in the active heart rate zone
*55% of adults in America desire to lose weight

32
Q

All are good, but “best” for fat loss is longer…

A

Duration

33
Q

Note!

A

You CANNOT spot reduce fat

34
Q

Body fat is ultimately lost when the body is in a…

A

Caloric Deficit over time

35
Q

What does NEAT stand for?

A

No exercise activity thermogenesis

36
Q

What is the definition of NEAT?

A

energy expenditure throughout the day that is not considered exercise
*You burn more calories through NEAT than through exercise bouts

37
Q

What does BMR stand for?

A

Basal Metabolic Rate

38
Q

What is the definition of BMR?

A

the amount of energy used to maintain homeostasis in the body (metabolism)
- determined by your body composition
- more muscle mass, the higher the energy required to maintain it
- accounts for 65-70% of total calories burned

39
Q

Fact!

A

Inadequate sleep harms energy levels, muscle recovery, etc…

40
Q

Dangers of Exercise

A

Injury if…
- overdone
- done with inadequate hydration
- done without safety
Idolatry…
- with self-image
- with exercise itself

41
Q

Remember!

A

Being fit, looking good, etc ARE good things, but they are not the ultimate thing

Health (7 decks)

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