Lesson 3: Engaging in Moderate to Vigorous Physical Activity Flashcards
any physical activity that makes you sweat, causes you
to breathe harder, and gets your heart beating faster compared to when you
are at rest.
aerobic exercise
Doing aerobic exercises regularly strengthens your
heart and lungs
Doing aerobic exercises regularly trains your
cardiovascular system to manage and deliver oxygen quickly and efficiently
uses your large
muscle groups and is rhythmic in nature
aerobic exercise
aerobic exercise can be maintained continuously for
at least 10 minutes
four sites to get your heartbeat per minute
apical, carotid pulse, radial pulse, and temporal pulse site
is taken at the apex of
the heart and can sometimes be felt
very clearly by placing the heel of
the hand over the left side of the
chest
Apical site
is taken
from the carotid artery just beside
the larynx using light pressure
from the tips of the pointer and
middle fingers. Remember; never
check both carotid arteries at the
same time.
carotid pulse site
is taken from
the radial artery at the wrist, in line
with the thumb, using tips of the
pointer and middle fingers.
radial pulse site
can be
obtained from the left or right
temple with light pressure from the
tips of the pointer and middle
fingers
temporal pulse site
the ability of the body’s cardiovascular system to
supply energy during continuous physical activities such as biking and
running.
aerobic fitness
health benefits of aerobic exercise
decreasing the risk of heart disease, stroke, high blood pressure, type II diabetes, and some cancers
examples of aerobic activities
brisk walking, swimming, jogging, and dancing
the ability of the muscles
to exert a force during an
activity such as lifting
weights.
muscular strength
involve using your muscles
to work against a
resistance such as your
body weight, elastic bands
or weights.
muscular strengthening exercises
any weight-bearing activity that produces a
force on the bone
bone strengthening exercise
This force is usually produced
by impact with the ground and
results in bone growth in
children and healthy
maintenance of bone density in
adults.
bone strengthening exercise
examples of bone strengthening activities
jumping, walking, jogging, and weight lifting exercises
activities that serve a dual purpose of strengthening our bones and aerobic system
walking or jogging
is how
many times you can lift
a certain amount of
weight.
muscular endurance
helps
increase muscular
strength and
endurance.
resistance training
resistance training is also known as
weight training or strength training
Strength exercises, such as
weight lifting, push-ups and
crunches, work your muscles
by using resistance (like a
dumbbell or your own body
weight.)
resistance training
This type of exercise
increases lean muscle mass,
which is particularly
important for weight loss,
because lean muscle burns
more calories than other
types of tissue.
resistance training
It is when you
alternate between
several exercises
that target different
muscle groups.
circuit training
how many exercises are alternated in circuit training
5 to 10
stretch your
muscles and may improve your range
of motion at your joints.
flexibility exercises
They can
improve your flexibility and reduce
your risk of injury during sports and
other activities.
flexibility exercises
to condition the muscle
warm-up exercise
allow the body to gradual
transition in a resting or near-resting
state.
cooling down exercise
is most often
recommended for general fitness.
static stretching
ith this
type, you slowly ease into the position and
hold for 10 to 30 seconds before slowly
releasing the stretch.
static stretching
how long should you hold your position when static stretching
10 to 30 seconds
Static stretching
should be performed with
warm muscles, such as after a warm-up or at the end of the workout
two forms of static stretching
active static and passive static
This form of stretching is
used in yoga and martial arts. The
stretch is held by the strength of agonist
muscles
active static
muscles responsible for the movement
agonist muscles
Your arms are extended as
your back, chest, and shoulders are
stretched. The muscles of the arms and
shoulders are the agonist muscles that
allow you to hold this stretch.
active static
During this type of
stretching, you hold the limb to perform the
stretch without any assistance such as a bar
or bands.
passive static
Think of a standing quadriceps
stretch in which you bend your leg behind
you and hold the foot, pulling the heel in
close to your bottom, which stretches the
front of the upper thigh.
passive static
stretching with movement
dynamic stretching
The body transitions gradually
into a position and this movement is repeated as you increase your reach and
range of motion.
dynamic stretching
Research has found that dynamic stretching is ____________ than static stretching for increasing range of motion
less beneficial
dynamic stretching is ideal during the
pre-workout phase
why is dynamic stretching ideal for the pre-workout phase
gently warms the muscles while also stretching them
refers to the rate at which the activity is being performed or the
magnitude of the effort required to perform an activity or exercise. It can be
thought of as how hard a person works to perform the activity.
intensity
approximately 3-6 METs
moderate-intensity
requires a moderate amount of effort and noticeably accelerates the heart rate
moderate-intensity
approximately >6 METs
vigorous-intensity
requires a large amount of effort and cause rapid breathing and a substantial increase in heart rate
vigorous-intensity
brisk walking
moderate-intensity
dancing
moderate-intensity
gardening
moderate-intensity
housework and domestic chores
moderate-intensity
traditional hunting and gathering
moderate-intensity
active involvement in games and sports with children
moderate-intensity
walking domestic animals
moderate-intensity
general building tasks (e.g. roofing, thatching, painting)
moderate-intensity
carrying/moving moderate loads under 20kg
moderate-intensity
running
vigorous
walking/climbing briskly up a hill
vigorous
fast cycling
vigorous
aerobics
vigorous
fast swimming
vigorous
competitive sports and games (e.g. traditional games, football, volleyball, hockey, and basketball)
vigorous
heavy shovelling or digging ditches
vigorous
carrying/moving heavy loads more than 20kg
vigorous
first step to assess your fitness level
recording your pulse rate
the number of times your heart beats per minute when
you’re at rest.
resting heart rate
what beats per minute is normal for most of us
60 to 100 beats per minute
When it comes to resting heart rate, ____ is better
lower
For moderate-intensity physical activity, your target heart rate should be between
64% and 76% of your maximum heart rate
how do you get your age-related heart rate
220 - your age
For vigorous-intensity physical activity, your target heart rate should be between
77% and 93% of your maximum heart rate
the second step to assess your fitness level
record how many standard or modified pushups you can do at a time
the third step to assess your fitness level
how far you can reach forward while seated on the floor with your legs in front of you
the fourth step to assess your fitness level
your waste circumference
how should you measure your waist circumference
above your hipbones
the fifth step to assess your fitness level
your body mass index
simply means that, because we all are unique
individuals, we will all have a slightly different response to an exercise program. This
is another way of saying that “one size does not fit all” when it comes to exercise.
Well-designed exercise programs should be based on our individual differences and
responses to exercise. Some of these differences have to do with body size and shape,
genetics, past experience, chronic conditions, injuries, and even gender. For
example, women generally need more recovery time than men,1 and older athletes
generally need more recovery time than younger athletes.
principle of individual differences
This principle simply states that exercising a certain body part
or component of the body primarily develops that part.
principle of specificity
implies that to become better at a particular exercise or skill, you must perform that
exercise or skill. A runner should train by running, a swimmer by swimming and a
cyclist by cycling. While it’s helpful to have a good base of fitness and to do general
conditioning routines, if you want to be better at your sport, you need to train
specifically for that sport.
principle of specificity
states that a greater than normal stress or
load on the body is required for training adaptation to take place. What this means
is that in order to improve our fitness, strength or endurance, we need to increase
the workload accordingly.
principle of overload
implies that there is an optimal level of overload that
should be achieved, and an optimal time frame for this overload to occur. A gradual
and systematic increase in the workload over a period of time will result in
improvements in fitness without risk of injury. If overload occurs too slowly,
improvement is unlikely, but overload that is increased too rapidly may result in
injury or muscle damage.
principle of progression
stresses the need for proper rest and recovery.
Continual stress on the body and constant overload will result in exhaustion and
injury. You should not train hard all the time, as you’ll risk overtraining and a
decrease in fitness.
principle of progression
refers to the body’s ability to adjust to increased or decreased physical
demands. It is also one way we learn to coordinate muscle movement and develop
sports-specific skills, such as batting, swimming freestyle, or shooting free throws.
Repeatedly practicing a skill or activity makes it second-nature and easier to perform.
adaption
explains why beginning exercisers are often sore after starting a new
routine, but after doing the same exercise for weeks and months they have little, if
any, muscle soreness.
adaptation
FITT stands for
frequency, intensity, time, type
How often you exercise
frequency
How hard you exercise
intensity
How long you exercise
time
What kind of exercise
type
one of the foundations of exercise, a set of guidelines
that help you set up a workout routine for maximum benefit.
FITT principle
