[L2 Principles of Exercise] Section 1: The components of fitness Flashcards
Define Physical Activity
Physical activity can be defined as any body movement that increases energy
expenditure above resting levels.
Give examples of Physical Acitivty
Everyday activities, e.g. climbing stairs or vigorous housework.
• Active leisure and recreation, such as going to an exercise class.
• Playing sport, such as badminton or football.
How is exercise different from physical activity?
Exercise is planned, structured, and performed regularly with the specific intention of maintaining or improving one or more of the components of physical fitness.
Inactivity and leading a sedentary lifestyle leads to what?
Inactivity and leading a sedentary lifestyle is a contributory risk factor for many chronic health conditions,
including coronary heart disease, stroke, obesity, diabetes, depression and osteoporosis.
What are the minimum activity guidelines to maintain health?
150 minutes of moderate-intensity aerobic activity every week (e.g. 30 minutes
on five days a week. This can be accumulated in bouts of ten minutes).
• Or 75 minutes of vigorous-intensity activities (at least 20 minutes on three days
a week).
• Or an equivalent combination of both moderate- and vigorous-intensity activities.
• Plus at least two days a week of muscular strength and endurance training
What is Exercise?
Exercise is a form of physical activity that is planned,
structured and performed regularly with the specific aim of maintaining or improving one or more of the
components of physical fitness.
What is phsyical fitness?
Physical fitness is a potential outcome from taking part in regular physical activity and exercise.
Being physically fit defines?
Being physically fit defines an individual’s ability to perform activities or exercises that train different components of fitness.
What are the health-related components of fitness?
Cardiorespiratory or cardiovascular endurance, muscular strength, muscular endurance, flexibility.
What are the skill-related components of fitness?
Speed, reaction time, agility, balance, coordination, power.
What is Health?
A state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity
What are the components of Total Fitness/’Health’/Wellbeing?
Physical fitness, mental fitness, medical fitness, nutritional fitness & social fitness
What is cardiovascular fitness (cardiorespiratory fitness, stamina and aerobic fitness)?
The ability of the heart, lungs and muscles to take
in, transport and utilise oxygen during exercise.
What activities will improve the efficiency of the heart, lungs and circulatory system and improve cardiovascular fitness?
Activities that use the large muscles of the body in a continuous and rhythmic way and which elevate the heart rate to an appropriate intensity. This includes walking, swimming, running, cycling, rowing and dancing.
What are the guidelines on frequency to improve cardiovasular fitness?
Three to five days a week.
What are the guidelines on Intensity to improve cardiovasular fitness?
- Moderate: 50-65% of MHR.
* Vigorous: 65-90% of MHR.
What are the guidelines on Timr to improve cardiovasular fitness?
Moderate intensity: 30 minutes, which can be accumulated in bouts of 10 minutes or more.
Vigorous intensity: 20 minutes sustained.
What are some of the long terms benefits of cardivascular training?
The heart becomes stronger (cardiac
muscle).
• More blood is circulated in one contraction or heart beat (increasedstroke volume).
• More capillaries develop in the muscles.
• More oxygen can enter the muscles.
• Waste products can be removed more efficiently (carbon dioxide and lactic acid).
• More mitochondria (cells which use oxygen to create energy) develop in the muscles; they also grow larger.
• Weight management is assisted.
• Risk of cardiovascular disease (CVD) is
reduced, e.g. coronary heart disease, stroke.
Define Muscular Strength
The maximal amount of force a muscle or
group of muscles can generate during one contraction. It is the maximum weight a person could lift for one repetition maximum (1RM).
Define Muscular Endurance
The ability of a muscle or group of muscles to contract repeatedly for extended periods of time without fatigue.
What are some of the long terms benefits of muscular stength/endurance training?
- Stronger muscles, tendons and ligaments.
- Stronger bones (increased bone density).
- Improved joint stability.
- Improved muscle tone, shape and physical appearance.
- Increased hypertrophy (muscle size) of type II fibres (strengthbiased training).
- Improved body composition (muscle to fat ratios).
- Improved neuromuscular connections and motor unit recruitment.
- More capillaries in the muscles to deliver blood and oxygen (endurance training).
- Improved posture.
Define Flexibility
The range of movement about a joint or series of joints.
Whe is a muscle lengthening and streching?
When the two ends of the muscle (the origin
and insertion) move further apart and away from each other
What is Active Static Stretching?
Actively contracting one muscle or muscle group (agonist) to bring about a stretch of its opposing muscle group (antagonist).
