LESSON 7 Flashcards
Different types of exercises bring specific different benefits. For example, regular aerobic exercise can aid in weight management and prevention of diabetes. Resistance exercise, such as weightlifting, can increased strength, bones and joints, while exercise that promotes flexibility, such as yoga, can be particularly beneficial to the musculoskeletal system.
Specificity
One single episode of physical activity can cause great but brief changes in the physiology of the body organs, but for specific long-lasting health changes we have to repeat the exercise over and over with dedication and persistence.
Regularity
Simply put we need an exercise or fitness routine: we need training! Repeated activity can change the shape of our bodies, their size and even their functionality but in order to maintain fitness and continue seeing results we need to push the cardiovascular, respiratory and musculoskeletal systems to work harder by increasing and changing the exercise.
Progression
Because as our body gets fit, it also gets used to the _____. The good news is that we don’t need to be athletes, who undergo intense regular fitness, to feel the positive effects of regular exercise as benefits can be achieved even by doing moderate and regular physical activity.
exercise
The response of the body to long term exercise varies from person to person. This is because we have very unique _____differences.
genetic
Somatotypes
Ectomorph
Mesomorph
Endomorph
However, many of the beneficial effects of training exercise, be it weight lifting or aerobics, _____ with a matter of weeks if the physical activity is substantially reduced.
diminishes
Furthermore, the beneficiary effects can even____in a matter of months if training exercise is not resumed.
disappear
Sun Tzu said?
What is gained can be loss.
Within the first ten minutes your heart rate _____ meaning there is an increased ______ to the brain, making you more alert, blocking pain signals and then the body will use different energy systems depending on the duration and intensity of the exercise.
increases
supply of blood
(1 Hour After You Finish Exercising)
The body will try to return to its ____ as quickly as possible, the fitter you are the better your body is at doing this.
resting state
(1 Hour After You Finish Exercising)
Generally, everything that was elevated during the exercise will now ____, whilst everything that was slowed during exercise will _____.
slow down
speed up
(1 Hour After You Finish Exercising)
With an increase in blood flow, ____ are more easily able to be transported into the muscles to help speed up recovery and improve muscle endurance.
nutrients
(1 Hour After You Finish Exercising)
By allowing you to push yourself harder and recover faster, you increase your ability to improve _____ growth.
muscle
(A Day After Commencing An Exercise Program)
When you exercise your muscles experience micro-trauma and can result in ______ or “DOMS” for short.
“delayed-onset muscle soreness”
Experiencing ____ after exercise is normal and luckily isn’t something that occurs after every session.
muscle soreness
(3 Days After Commencing An Exercise Program)
Exercising can result in a prolonged increase in your _____ rate for up to ____ hours post-exercise.
metabolic
72 hours
One study has shown that after 45 minutes of vigorous cycling, participants experienced an approximately ___% rise in their metabolic rate for 14 hours post-exercise.
40
(1 Week After Commencing An Exercise Program)
You start to experience both ____ and ___ changes.
physiological and mental
(1 Week After Commencing An Exercise Program)
On a cellular level _____(mini power plants that produce energy) multiply, meaning that your body can produce more ____.
mitochondria
energy
(1 Week After Commencing An Exercise Program)
People are also likely to experience improvements in their ___ and reductions in symptoms of _____.
self-confidence
depression
(2 Weeks After Commencing An Exercise Program)
Between two and four weeks of regular exercise you will start to see measurable improvements in your ___and___. If weight loss is a goal and your exercise program is being complemented by healthy eating, then you may start to see desirable changes in your weight.
strength and fitness
(4 Weeks After Commencing An Exercise Program)
The benefits of____exercise are so profound and often personal that it would be impossible to identify all the effects.
regular
