Health and physical Fitness Flashcards
Health Status
Based on specific quantifiable measurements
Wellness
Physical Mental Emotional Intellectual Social Environmental
Physical activity
Any unstructured movement throughout the day; independent of quantity of work or energy expenditure
Exercise
Planned, structured and repetitive bodily movements
Health related components of fitness
Cardiorespiratory fitness
Muscular fitness
Flexibility
Body composition
Related to overall risk for disease
Performance related components of fitness
Power Speed Balance Coordination Agility
Related to improved function
Cardiorespiratory fitness
The ability of the circulatory and respiratory systems to efficiently supply oxygen to working muscles during sustained activity
Synonymous terms: aerobic fitness, cardiovascular efficiency, Cardiorespiratory endurance.
Low Cardiorespiratory fitness is linked to…
Various preventable chronic health conditions
Muscular fitness
Related to ones ability to produce or sustain force output.
Muscular strength
Is defined as the ability to exert maximal force output
Muscular endurance
The ability to sustain force output over an extended period of time.
Flexibility
Examining the functional ROM for a given joint. Proper joint function Movement capabilities Risk of injury Chronic pain
Body composition
Fat mass vs lean mass
Optima. Body composition is linked to metabolic fitness and health
Power
Speed at which work is performed. Centered around maximal acceleration Olympic lifts Plyometrics Other ballistic movements
Coordination
Involves the harmonious adjustment of bodily segments to perform a complex task.
Synonymous with neutral efficiency
High level is associated with proficiency of movements, but is not necessary for health improvements.
Balance
Ability to manage forces that can disrupt stability
Adequate strength and neural familiarity are required for development
Improvements will reduce the risk of injury from falls or related accidents
Speed
The ability to move the body over a distance in a given period of time
Speed of movement depends on neural recruitment and adequate muscle capabilities
Individuals engaging in higher levels of activity will have a lower rate of decline.
Agility
The ability to change direction in a rapid and synchronized manner.
Factors that affect baseline fitness measures:
Genetics
Environmental factors
Individual interests
Physical conditioning
Genetics
The science of biological inheritance
40% uncontrollable
60% dependent on daily behaviors
Environmental factors
Social values Personal attitudes Financial means Climate Altitude Exposure to pollutants
Physical activity and quality of life
Physical and psychological well being
Perceived physical function
Stress reduction
New exerciser risks and considerations
Soft tissue damage Soft tissue tears Bone fractures Hyperthermia: high body temp Hypothermia: low body temp Electrolyte imbalances Hypoglycemia: abnormally low blood glucose Rhabdomyolysis: an acute potentially fatal condition that destroys skeletal tissue and is often accompanied by the excretion of myoglobin in the urine.
Physical activity reduces all-cause mortality as well as mortality to:
Cardiovascular disease Coronary heart disease Hypertension Colon cancer Type II diabetes
Moderate to high intensity exercise at ____________ provides the greatest reduction in risk for mortality due to improvement sin Cardiorespiratory fitness
60-80% of vo2 max
Aerobic activity reduces the risk of CVD by:
Reducing body fat
Lowering blood pressure
Improving blood lipid profile
Lowering the risk for myocardial ischemia
Lowering the risk of blood clotting
Lowering the risk of heart rhythm disturbances
Atherosclerosis:
The formation of coronary plaque.
Reduce risk by:
Lowering blood pressure
Reducing circulating LDL cholesterol
Method: exercise increases liver production of HDL, which pick up LDL’s and transfer it to the liver to be metabolized
Myocardial ischemia
Lack of o2 to heart due to blockage. Can lead to tissue death or heart attack.
Thrombosis
Blood clot that has the capability to trigger a heart attack.
Stroke
Sudden death of a portion of the brain due to lack of oxygen.
Primary causes:
Vascular blockage: ischemic stroke
Arterial rupture: hemorrhagic stroke
Hypertension
High blood pressure
Associated health issues: Organ damage Congestive heart failure Hemorrhagic stroke Renal failure Retinopathy
Sedentary, unfit individuals have a ___________% greater risk for hypertension when compared to fit individuals
20/50%
Aerobic training can reduce diastolic and systolic measures by 6-7 mmhg over time
Duration 30-60m
60-70% of vo2 max
3-4 days per week frequency
Obesity risk factors
Diabetes Heart disease hypertension Osteoarthritis High cholesterol Cancers All-cause mortality
Systemic inflammation leads to
Insulin resistance
Atherosclerotic buildup
Disturbances and secretion/function of adipokines
For each 500kcal of expenditure from physical activity the risk for type II diabetes is reduced by_____
6%
Osteoarthritis
Chronic degradation of cartilage within joints
Leading reason for inactivity (which accelerates cartilage decline)
*non impact resistance and aerobic modalities
