Health 3 Flashcards
A benefit of PA is lowering risk Cardiovascular disease. How is that?
PA lowers blood pressure, strengthens heart improving blood flow, and reduces cholesterol levels
A benefit of PA is lowering the risk of cancer. How is that?
PA decreases obesity, regulates hormones that can develop cancer, and PA helps improve immune system function
A benefit of PA is creating stronger bones and muscles. How is that?
PA increases fluid production in joints which strengthens the cartilage on your bones. Stress on bones increases bone density. PA challenges muscles which leads to small tearing that then heals as larger and stronger
A benefit of PA is that it improves sleep. How is that?
PA makes you fall asleep quicker, have deeper sleep, and wake up less
A benefit of PA is improves mental health. How is that?
PA releases endorphins (hormones that lower stress and improve mood), take your mind off of stressful situations, and make you feel good about yourself
A benefit of PA is improves academic performance. How is that?
PA can involve critically thinking and focus which are skills that can be applied to your learning.
A benefit of PA is weight control. How is that?
Burns calories and changes persons body composition
What are sedentary behaviors
activities that use very little energy like sitting or lying down
How can you improve your physical fitness levels?
- Engage in PA that you enjoy
- Engage in PA with a friend
- Integrate PA into everyday life
- Take advantage of school and community programs
What is fitness?
Bodies ability to meet daily physical demands
What is exercise?
PA that is structured, planned, and purposeful.
What is Physical activity?
Broad term that describes any activity that involves using energy
What are the 2 components of physical fitness
- Health related fitness
- Skill related fitness
Aerobic activity is…
activity that involves the use of oxygen to fuel processes in the body (longer stretch of time)
Anaerobic activity is…
activity occurring in the absence of oxygen (uses glycogen for energy and occurs in short bursts)
A kind of health related fitness is cardio respiratory fitness. What is that?
term that describes how efficient the cardiovascular and respiratory systems deliver oxygen to muscles during prolonged PA
What is FITT fitness factors
F-frequency I-intensity T-time T-type
A kind of health related fitness is endurance. What is that?
Aerobic endurance-ability to engage in cardio respiratory over a period of time
Muscular endurance-how long a group of muscles can continue to exert force
A kind of health related fitness is muscular strength. What is that?
Ability of a muscle to exert a force against a resistance
Types of strength training-
Body weight, resistance bands or tubes, free weights, weight machines.
A type of health related fitness is flexibility. What is that?
ability to bend without injury or breakage (connective tissues elasticity) Measure flexibility through range of motion
How to find target heart rate (beats per minute)
- 220-age=Maximum bpm
- Max bpm times .5=#
0-# is low activity THR - Same process for mod and vig THR but times .7 and .85
RPE test
Monitor intensity through physical sensations like heart rate, sweating, breathing, and muscle tiredness
Talk test
Monitor intensity by knowing…
Carry convo-Low intensity
Talk but no sing-Mod intensity
Can’t talk w/ out breathing-Vigorous
A kind of skill related fitness is speed
How fast you can get from point A to point B
A kind of skill related fitness is agility
ability to quickly change bodies momentum and direction
A kind of skill related fitness is balance
ability to hold a posture and position
A kind of skill related fitness is power
having strength and speed
A kind of skill related fitness is coordination
ability to perform various movements at once
A kind of skill related fitness is reaction time
quickness of a response
Training principles in designing a personal fitness plan are…
Overload-putting a greater demand on body
Specificity-targeting 1 or 2 certain components of fitness
Progression-slowly increasing FITT factors over time
The first steps in designing a personal fitness plan are…
Determine current level of fitness (time mile, weigh yourself)
To stay on track of your personal fitness plan you need to
Set schedule, keep records, be safe, continue to learn, and cross train (doing activity to improve you in other activities)
Why is it good to have strong bones and muscles?
reduced pain from arthritis and other conditions affecting the joints
Fitness safety techniques-
start slow, warm up/cool down, stay hydrated, use proper equipment, follow rules/sportsmanship, be aware of extreme conditions, take care of your back, and seek advice
Warm ups-
5-10 minutes of moderate intensity cardio respiratory activity and 5 minute stretch (progressively increases heart rate and blood flow to muscles increasing flexibility)
Cool down-
lower heart rate (reduce risk of fainting) and increase your flexibility (eliminate soreness)
Best hydration during workout-
water and sports drinks (sodium and electrolytes that re hydrate body)
Best post recovery drink-
Chocolate milk bc cheap and nutrient dense
Proper equipment components-
fits properly and in good condition
Why follow the rules?
Rules are designed to keep you safe
What are extreme conditions to be cautious of?
Heat/humidity, cold weather, high altitude
How to take care of back?
Good abdominal muscles/core strength and flexibility
