Lecture 4 Flashcards
What are the four components of physical fitness ?
- ) ____________ fitness
- ) _______ fitness
- ) _________
- ) ____ _________
- ) Cardio-respiratory
- ) Muscular
- ) Flexibility
- ) Body Composition
_______ _______ is the ability to respond to routine physical demands while retaining enough reserve energy to cope with a sudden challenge.
physical fitness
The health-related components of physical fitness, which this chapter emphasizes, include
- ) _______ or ____________ _________
- ) ________ _________ and _________
- ) _________
- ) _____ ________ ( the ratio of fat and lean body tissue)
- ) aerobic, cardiorespiratory endurance
- ) Muscular strength, endurance
- ) Flexibility
- ) Body composition
_____________ fitness refers to the ability of the body to sustain prolonged rhythmic activity. It is achieved through _______ exercise.
cardiorespiratory, aerobic
________ exercise is any activity such as brisk walking or swimming, in which the amount of oxygen taken into the body is slightly more than, or equal to, the amount of oxygen used by the body.
aerobic
________fitness has two components: strength and endurance.
muscular
________ refers to force within muscles; it is measured by absolute maximum weight that we can lift, push, or press in one effort.
strength
________ is the ability to perform repeated muscular effort; it is measured by counting how many times u lift, push, or press a given weight.
endurance
_______ is the range of motion around specific joints.
Flexibility
Flexibility depends on many factors such as:
- Your ___
- ______,
- ______
- _____ _____
- and how ______ or ________ you are.
age, gender, posture, bone spurs, fat, muscular.
Flexibility increases until __________, with gradual loss of flexibility with increasing age.
adolescence
____ __________ refers to the relative amounts of fat and lean tissue ( bone, muscle, organs, water) in the body.
Body composition
A high proportion of body ___ has serious health implications, including increased incidence of heart disease, high blood pressure, diabetes, stroke, gallbladder problems, back and joint problems, and some forms of cancer
fat
- Women generally have a ______ body fat percentage than men.
- Body fat differences between genders, and, in consequence, lower muscle mass in ________.
- Essential fat is contained in the _____, _______ system, ____ _________, so fat cannot and should not be attempted to be completely eliminated from the body.
greater, females, brain, nervous, cell membranes
_______ _________ ( or training) refers to the gradual building up of the body to enhance cardiorespiratory or aerobic fitness, muscular strength and endurance, flexibility, and a healthy body composition.
Physical conditioning
Being _________ increases the risk for heart disease, high blood pressure, obesity, osteoporosis.
sedentary
Being healthy (i.e. absence of sickness) does not necessarily mean one is engaging in adequate amounts of _______ ________.
Physical activity
Poor fitness in one’s younger years increases the risk of later _______, ____ _____ _______, _____ ________, ____ _____ _____, among other chronic diseases
diabetes, high blood pressure, heart disease, high blood fats,
Both _______ and ________ strategies are effective in motivating change.
cognitive, behavioral
_________ strategies , such as learning about the risks of remaining sedentary, typically work best in the contemplation and preparation stages.
cognitive
_________ strategies, such as keeping athletic shoes in the car or in a locker at the gym, are more effective at the action stage.
Behavioral
Benefits of Exercise
Regular exercise is related to:
Longer and better quality of ____.
_________ exercise (thirty minutes of brisk walking five days per week) is minimum recommended.
More _________ exercise reduces the risk of death from heart disease and premature death
life, Moderate, vigorous
Benefits of Exercise
Regular exercise is related to:
Lowered risk of _____ ______, _____, and _____ ______ _______.
The _____ and _____ become more efficient
heart attack, stroke, high blood pressure, heart, lungs
Regular exercise is related to:
Reduction of cancer risk (_____ and _____, and ______ cancer)
Risk of _______ is also reduced in line with the effect on helping maintain a healthy weight
colon, rectal, breast, diabetes
Benefits of Exercise
Regular exercise is related to:
Stronger _______ system to fight off infections
Positive effects on mood and ability to handle stress, as a result of ________ release
Having stronger bones and a lowered risk of _________
Increased flexibility, better functioning of the ________ system, less risk of constipation
immune, endorphin, osteoporosis, digestive
__________ mood-elevating brain chemcials.
Endorphins
Benefits of Exercise
Regular exercise is related to:
Healthier body _______.
More strength and stamina in old age that increases the ability to live independently for longer
weight
_____________: a condition in which bones lose their mineral density and become susceptible to injury, affects a great many older people.
osteoporosis
What does FITT stand for?
Frequency, intensity, time (duration), type (specificity)
F=Frequency
Exercise must be done regularly
- days per week for cardiovascular exercise
- times per week for muscular fitness and for flexibility
3,5
2,3
_______ of the exercise will determine the benefits and improvements one obtains
intensity
I=Intensity
Intensity of the exercise will determine the benefits and improvements one obtains
Cardiovascular exercise requires increasing your heart rate to a level called the _____ _____ ____ (_ _ _)
Muscular strength means increasing the amount of _______ used
Flexibility requires ________ muscles beyond their normal reach
Target heart rate (THR), resistance, stretching
T=Time
For cardiovascular exercise, similar benefits can be obtained from several shorter sessions as in one longer session
_____ intensity exercise gives benefits for shorter duration
_____ intensity exercise needs to be done for a longer duration to give benefits
For muscular strength and endurance and flexibility, the duration is defined by the number of ____ or _________ rather than total time.
high,low, sets, repetitions
T=Type
The ______ principle refers to the body’s adaptation to a particular type of activity or amount of stress placed upon it.
Certain forms of exercise will benefit the cardiovascular system, but not necessarily improve muscular fitness or flexibility
All forms of exercise (cardiovascular, muscular, flexibility) are necessary
specific
_________ principle
The benefits of exercise can and will be lost if one ceases exercising
It is best to reduce frequency or duration but continue with the exercise if you find yourself stressed for time to exercise
Reversibility
Since physical activity requires more energy, the heart, lungs, and blood vessels have to work harder to deliver more _____ to the cells. A person with good cardiorespiratory endurance can engage in a physical activity for a long time without becoming fatigued.
oxygen
Cardiorespiratory Fitness
The heart, lungs, and blood vessels need to carry more oxygen to all of the body’s cells
This type of activity is also called ______ activity because the body uses as much or slightly more oxygen than it usually takes in
aerobic
In _________ exercise, the body needs more oxygen than it can take in, so exercise intensity can be high but exercise duration will be short.
anaerobic
Measuring your ____ ____ will tell you how intensely you are exercising.
heart rate
Your max average heart rate will get lower as you get _____.
older
Determining Exercise Intensity
Take your pulse when you are not exercising
This will be your ____ _____ ______ (_ _ _)
resting heart rate, RHR
Determining Exercise Intensity
Take your pulse when you are not exercising
This will be your resting heart rate (RHR)
After exercise, the _____ your heart rate returns to RHR levels, the better your cardiovascular fitness
faster
Target Heart Rate (THR)
THR is based on exercising at a percentage of average maximum heart rate for each ____ and for various ____ groups
Exercising at ___-___% of the maximum heart rate is moderate activity.
If weight loss is the goal, aim for ___-___% of maximum heart rate
At __-__% of maximum heart rate, one is able to improve aerobic endurance and strengthen the heart
sex,age
40, 60
60,70
70,80
Target Heart Rate
• Target Heart Rate (THR) is used to assess whether the cardiovascular exercise is strenuous enough to challenge the heart and lungs
• Take _____ pulse, which should be taken during or immediately after exercise to determine level at which you have been exercising
carotid
_______ is related to the muscles being able to work efficiently and reliably
Strength
_______ conditioning leads to firmer muscles that will be able to contract more vigorously, with less effort and lower risk of injury
Strength
Muscular Strength and Endurance
• Strength training increases the size of the muscle ____ and strengthens the ________ ______ around the muscle
fibres, connective tissue
Muscular Strength and Endurance
• Strength training also increases the effectiveness of ______ ____ to the muscles so nutrients, oxygen, and carbon dioxide will transfer more efficiently
blood flow
Muscular Strength and Endurance
• Strength training leads to increase in muscle tissue, which is the best way to increase the use of body ___ during exercise
fat
The only way to develop muscles is by demanding more of them than you usually do. This is called _________.
overloading
To develop _______, do a few repetitions with heavy loads. As you increase the weight your muscles must move, you increase your _______.To increase ________, you do more repetitions with lighter loads.
strength, strength, endurance
Muscle Strength and Endurance
• Inactivity leads to gradual loss of muscle size (_______) and lowered strength
• Increasing use of a muscle leads to the muscle growing stronger
• The muscle is trained by ________-increasing the work demand of the muscle over the usual.
atrophy
overloading
________ refers to the range of motion that is possible without injuring a joint or group of joints
Flexibility
Benefits of Flexibility • Prevention of \_\_\_\_ • Relief of muscle \_\_\_\_ • \_\_\_\_\_\_\_\_ • \_\_\_\_\_\_\_ or \_\_\_\_\_\_\_\_ after exercise • Improved \_\_\_\_\_\_\_ • Better athletic \_\_\_\_\_\_\_\_\_\_\_.
injury, strain, relaxation, relief, soreness, posture, performance
List the nine examples of aerobic activities from the textbook.
Swimming, cycling, spinning, skipping rope, aerobic dancing, step training or bench aerobics, stair-climbing, inline skating, tennis.
Recommended body fat percentages are different for men and women, how so?
Women have higher body fat percentages.
Recommended body fat percentages are different for men and women. What is the reason for the difference in recommendations?
- Women have more fat than males do because they build up fat around their _________ organs to help maintain pregnancy, also women have ________ which increases fat.
reproductive, estrogen
You don’t want to push yourself to your maximum heart rate, yet you must exercise at about __ % to ___% of that maximum to get cardiovascular benefits from your training.
60,85
