Health & Fitness Flashcards
Define Physical Activity & Exercise
Physical Activity - any bodily movement produced by skeletal muscles that requires energy expenditure
Exercise - Physical activity that is planned, structured, repetitive, and purposeful; Designed to improve or maintain one or more components of physical fitness
Define fitness
A state of well-being and the capacity to successfully meet the present and potential physical challenges of life
A dynamic physical state, comprising cardiovascular/pulmonary endurance; muscle strength, power, endurance and flexibility; relaxation; and body composition, that allows optimal and efficient performance of daily and leisure activities. (Guide)
Name the three components that make up physical fitness
Physiological Fitness (Metabolic, morphological, bone integrity)
Health Related Fitness (Body composition, Cardiovascular Fitness, Flexibility, Muscular endurance, Muscle Strength)
Skill Related Fitness (Agility, Balance, Coordination, Power, Speed, Reaction time)
By what percentage does fat mass increase per decade after the age of 60?
2-2.5% regardless of physical activity
Physiological improvements through training occur at a _____ rate and magnitude in all individuals
similar, regardless of age
Men lose _____ (more/less) muscle mass and muscle strength in older adulthood as compared to women
more (although men usually have more muscle mass and strength to begin with)
What are the factors that affect fitness?
Physical Hereditary Environmental Physical Social
Name one thing that decreases the incidence of osteoporosis
Regular weight bearing
Physical inactivity is the ______ leading risk factor for global mortality causing and estimated _____ deaths globally
fourth; 3.2 million
What are some barriers to physical activity in adults?
Lack of Time
Lack of Motivation
Lack of Social Support
Lack of equipment or convenient access to facilities
Define training
Regular and repeated exercise, carried out over several weeks or months, with the intention of developing physical or physiological fitness
Cardiovascular Short-Term Adaptation Effects (Exercise)
Increased cardiac contractility
Decreased peripheral resistance
Increased venous Return
Cardiovascular Long-Term Adaptation Effects (Training)
Increased Heart weight & volume, plasma volume, and hemoglobin levels; Increased ventricular filling, stroke volume, and cardiac output, HDL levels
Decreased resting heart rate, systolic and diastolic blood pressures, LDL levels
Pulmonary Short-term Adaptation Effects
Increase in ventilation, maximization of the ability for gas exchange between capillaries and alveoli (greater tidal volume)
Pulmonary Long-term Adaptation Effects
Increase in tidal volume, more oxygen extraction->decrease amount of air that must be breathed in ->less work by the respiratory system
