Lesson 3: Physical Activity Flashcards
Learn the benefits, components and sections of physical exercise.
What are the 7 basic benefits of exercise in children and adolescents?
Reduced risk of depression Reduced stress Improved cardio-respiratory fitness Improved muscular fitness Improve metabolic health biomakers Improved cardiovascular Favorable body composition
What are 10 basic benefits of exercise in adults or elderly?
Reduced abdominal obesity Improved cardiovascular function Improved blood lipid profile Improved glucose control Improved bone density Improved cognitive function Improved sleep Weight loss Lowered heart rate Lowered systolic/diastolic blood pressure
What will exercise lower the risk of for adults and elderly? (9)
Consistent exercise and movement will lower the risk of: Early death Coronary heart disease Stroke High blood pressure Adverse blood lipid profile Certain cancers such as colon, breast, lung, endometrial, Type 2 Diabetes Metabolic Syndrome Osteoporosis
What are the 5 main components of physical fitness?
- Muscular Fitness
- Cardiovascular/cardio respiratory
- Flexibility
- Body Composition
- Mind/Body Vitality
What are the components of muscular fitness?
- Muscular strength - the maximal force a muscle can exert during a contraction.
- Muscular endurance - the ability a muscle/muscle group can exert force against resistance over a period of time (without fatigue.)
How do you measure muscle endurance?
Muscular endurance is assessed by measuring the length of time the muscle can exert force without fatigue or the number of reps that can be performed before fatigue.
What is cardiovascular/cardio respiratory endurance?
The maximal capacity of the heart, blood vessels and lungs to deliver oxygen and nutrients to the working muscles so that energy can be produced.
What is the definition of flexibility?
The ability to move joints through their normal full range of motion.
What is an adequate level of flexibility required for?
Flexibility helps us with daily tasks but it also reduces musculoskeletal injuries, improves posture and allows our bodies to bend and reach with comfort.
What does body composition refer to?
Body composition is the ratio of lean body mass and body fat.
What is lean body mass and how does it deplete?
Lean body mass are the body’s muscles, bones, nervous tissue, blood, skin and organs.
It often depletes due to age, disease and inactivity.
What is adipose tissue and its role?
Adipose tissue is body fat. It’s role is to store energy for later use.
What can adipose tissue be divided into and what are the differences between the two?
Adipose tissue can be split into essential fat which is vital for maintenance of life and reproductive organs; and storage fat which is excess fat (i.e obesity.)
What is Adenosine Triphosphate?
ATP is a complex organic chemical that provides energy to cells during exercise.
What is lactate?
Lactate is a by product of lactic acid that is created when sugars are broken down with no oxygen present.
What is hemoglobin?
Hemoglobin is a protein in red blood cells that specifically bonds with oxygen molecules.
What is cardiac output?
Cardiac output is the Heart Rate (BPM) x Stroke Volume.
What is stroke volume?
Stroke Volume is the quantity of blood pumped per heart beat.
What are the 3 uses for amino acids?
- Growth and repair of cellular structures
- Exreted as waste product.
- During starvation mode, converted into glucose in the liver and used in nerves or muscles
What constitutes as aerobic exercise?
Any rhythmic activity that targets large-muscle groups and can be sustained for 20+ minutes.
What is the steady state?
The state during exercise in which oxygen use meets the energy demands.
It sits below the lactate threshold.
What is the VO2 Max?
VO2 Max is the maximum range of oxygen the body can consume and use during exercise.
What does the parasympathetic nervous system help with?
It helps keep the heart rate, blood pressure and metabolism low.
What are catecholamines? (Give examples.)
Catecholamines are hormones made by the kidneys.
They are epinephrine and norepinephrine.