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Fitness > Mid term > Flashcards

Mid term Flashcards

1
Q

Course objective

A

to increase one’s awareness of the impact of such lifestyle behaviors as physical activity, diet, stress management, and high risk behaviours on their health and wellbeing

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2
Q

Major causes of death in canada + what can be said about them

A
  • major causes of death are heart disease, cancer, stroke, and lung disease
  • These lifestyle diseases are PREVENTABLE
  • Your habits now will dictate your health in the future
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3
Q

Total Health = _______

A

Total Health = dimensions of wellness

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4
Q

total health

(7)

A
  • Physical health
  • Social health
  • Intellectual health
  • Spiritual health
  • Emotional health
  • Environmental health
  • Financial health
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5
Q

Physical health

A

(Adequate sleep, nutrition, avoidance of drugs, smoking/vaping)

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6
Q

Social health

A

(Creating a social support network - friends, teachers, partner, parents…)

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7
Q

Intellectual health

A

(Ability to think critically, problem solve, create, learn)

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8
Q

Spiritual health

A

(Having a belief system, values, being compassionate, empathetic and kind)

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9
Q

Emotional health

A

(The ability to express yourself and cope with stress constructively)

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10
Q

Environmental health

A

(Reduce, reuse, recycle to save our natural resources)

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11
Q

Financial health

A

(Save, budget and spend money within your means)

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12
Q

Physical activity

A

Any movement of the body, produced by skeletal muscles, that results in energy expenditure

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13
Q

Exercise

A

Subset of physical activity that is planned, structured, and repetitive and with an objective of improving or maintaining physical fitness

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14
Q

Types of Physical Activity

(6)

A
  1. Leisure time physical activity (ex. walking, dancing, gardening, hiking, swimming)
  2. Transportation (ex. Walking or cycling)
  3. Occupational (work)
  4. Household chores
  5. Sports
  6. Planned exercise
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15
Q

Physical Activity Recommendations (who +why)

A
  • World Health Organization (WHO) → developed the “Global Recommendations on Physical Activity for Health”
    -Why: to help guide policy makers of the frenquency, intensity, duration, type and total amount of physical activity needed to prevent disease and improve health
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16
Q

Unhealthy choices

(8)

A
  • smoking/vaping
  • leading a sedentary lifestyle
  • eating a high fat diet
  • eating a high salt diet
  • drinking alchool excessively
  • not coping with stress well
  • not maintaining a healthy weight
  • excessive screen time
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17
Q

WHO reccomendations broken into three age groups

A
  • 5-17
  • 18-64
  • 64+
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18
Q

PHYSICAL ACTIVITY RECOMMENDATIONS FOR ADULTS:

(4)

A
  1. Adults aged 18-64 should do at least 150 minutes of moderate-intensity or do at least 75 minutes of vigorous-intensity of aerobic physical activity throughout the week (or an equivalent combination)
  2. Aerobic activity should be performed in bouts of at least 10 minutes duration.
  3. For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes or do 150 minutes of vigorous-intensity aerobic physical activity per week (or an equivalent combination)
  4. Muscle-strengthening activities should be performed on 2 or more days per week
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19
Q

What should inactive people do according to the physical activity recomendations

A

Should start with small amounts of PA and gradually increase the duration, frequency, and intensity over time

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20
Q

The Benefits of Physical Activity
Improves (3)
Helps (7)
Improves (5)

A

Improves:
- Cardiovascular and muscular fitness
- Body composition
- Flexibility
Helps:
- Manage stress
- Lower resting heart rate
- Increase metabolic rate
- Meet people
- Lower risk of heart disease, hypertension, stroke…
- Increase energy levels
- Builds resistance to uncomfort
Improves:
- Balance
- Posture
- Brain health
- Sleep Quality
- Mental health

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21
Q

How To Become More Active
(*stairs, ++)

(7)

A
  • Choose to walk whenever you can
  • Take the stairs instead of the escalators
  • Choose physical activities to spend your free time
  • Do chores that require movement
  • Reduce your time on the computer + watching TV
  • Do the activities that you are doing now but more often
  • Find active friends
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22
Q

Training Principles

(4)

A
  • Progressive overload
  • Specificity
  • Reversibility
  • Individual differences
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23
Q

Progressive overload

A
  • Your body adapts to the physical demands placed on it
  • You NEED to overload to get better at the physical activity you are doing
  • Important to start slow + build up exercise sessions to allow your body to adapt and avoid injury
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24
Q

Ways to create overload (muscle and cardio)

A

Muscle → Increase weight
Cardio → increase time, speed, distance, incline, resistance (weight)

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25
Q

Specificity

A
  • Your body will adapt to the TYPE of demand that is placed on it
  • Training should be relevant + appropriate to the sport for which you are training/ the goal that you want to accomplish
    -*SPECIFIC to the goal you want
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26
Q

Reversibility

A
  • If you stop training → will lose the fitness benefits that you have gained
  • Will lose what you had (but if you go back, easier)
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27
Q

Individual differences

A
  • Due to individual genetic makeup, gender, age, experience, etc., the training effects of exercise will be different for everyone
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28
Q

The Health-Related Components of Fitness (+why it matters)

(5)

A
  1. Cardiovascular Endurance
  2. Muscular Endurance
  3. Muscular Strength
  4. Flexibility
  5. Body Composition (by doing all, works itself)
    → To be overall healthy, need to work on all
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29
Q

The F.I.T.T. Principle

A

In order to improve your fitness, you need to apply the F.I.T.T. principle for all of the components of fitness
FREQUENCY: How often you should exercise
INTENSITY: How hard you should work out (effort level)
TIME: How long you should work out for (duration)
TYPE OF ACTIVITY: Type of activity You should perform to improve in a component of fitness.

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30
Q

Parts of A Workout

A
  1. Warm-up
  2. Work out
  3. Cool dowm
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31
Q

Warm-up (purpose)

A

It is important to warm up before performing a vigorous physical activity
Purpose of a warm up:
- increases circulation to the muscles and joints
- increases muscle and joint temperature
- reduces mild muscle tension
- mentally prepares you for the activity
- improves your performance

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32
Q

Work out

A
  • Remember: important to focus on your cardiovascular fitness AS WELL AS your muscular fitness
  • Workout should include aerobic activity, weight training workout or both
    • Participating in a sport → could consist of your workout
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33
Q

Cool down (walk me through it)

A
  • Slowly lower the intensity of your aerobic activity
  • Continue at a low level for a few minutes until your heart rate slows + you feel as though your muscles are a bit more relaxed
  • Stretch well after your activity → develop flexibility
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34
Q

Cool down (purpose)

(5)

A

Purpose of a cool down:
- allows for your heart rate to slowly come down to resting levels
- removes the accumulation of lactic acid
- improves the flexibility of all of your joints
- decreased post-exercise muscle soreness
- prevents pooling of blood

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35
Q

Cardiovascular endurance

A

The ability to perform activities using the large muscles of your body, of moderate-hard intensity for long periods of time

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36
Q

Benefits of Developing Your Cardiovascular Endurance (9)

A
  • Improves your circulation
  • Improves muscular endurance
  • Improves the efficiency of immune system
  • Improves sleep
  • Improves recovery rate
  • Improves brain function
  • Helps to lower stress levels
  • Lowers your resting heart rate (when doing nothing)
  • Helps to lower your body fat
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37
Q

Your Cardiovascular Fitness Status - Modes of assessment + what

(4)

A

3-min step test, 1 mile rockport walking test, 12 minute run-cooper test, beep test
*Ways to test fitness level

38
Q

Cardio FITT Principle (how to improve cardiovascular endurance)

A

FREQUENCY: 3-5 times a week
INTENSITY: 60-85% of your max heart rate - moderate on Borg scale
TIME: 30 minutes or more (with heart in target zone)
TYPE OF ACTIVITY: Choose aerobic activities that increase your heart rate over an extended period (ex. walking, cycling, cross-country skiing, skating, rowing, dancing)

39
Q

The Energy Systems

A

Aerobic + anaerobic

40
Q

Aerobic

A

Aerobic= with oxygen (O2)

41
Q

Anaerobic

A

Anaerobic = without oxygen

42
Q

Three different energy systems may come into play when we perform an activity

A
  1. The anaerobic alactic energy system
  2. The anaerobic lactic energy system
  3. The aerobic energy system
43
Q

The anaerobic alactic energy system

A
  • produces no oxygen, uses energy stored in the cells for fuel, produces no lactic acid + is the main energy source of activity lasting up to 10 sec
  • *fast production of ATP
44
Q

The anaerobic lactic energy system

A
  • Produces no oxygen, uses carbohydrates for fuel, produces lactic acid + is the main energy source of activity lasting between 10 sec and 2 minutes
  • *fast production of ATP
45
Q

The aerobic energy system

A
  • Needs oxygen, uses fats and carbohydrates for fuel, produces no lactic acid, and is the main source of energy for activity lasting more than 2 mins
  • *Produces ATP slowly
46
Q

what can be said about the 3 energy systems

A

The three are always working together (1 more than the other at times, but never off completely)

47
Q

How many skeletal muscles are there in the body

A

There are over 650 skeletal muscles in your body!

48
Q

Skeletal muscles

A

Skeletal muscles: muscles involved in movement

49
Q

What happens when skeletal muscles contract

A

When these muscles contract, allows movement for an area of the body

50
Q

Skeletal muscles are _____

A

Skeletal muscles are voluntary → you can control their movement

51
Q

Muscular Endurance

A

The ability of your muscles to contract repetitively for long periods of time

52
Q

Muscular strength

A

The ability of your muscles to contract maximally over a very short period

53
Q

Benefits of muscular fitness

(7)

A
  • Daily tasks are easier to perform
  • Helps you maintain your bone density
  • Maintains your muscle mass as you age
  • Enhances your self-image
  • Helps you manage your stress
  • Increases metabolic rate
  • Improves performance in sports
54
Q

Resistance Training

A

Any exercise that requires the body to overcome an oppositional force, regardless of the equipment used

55
Q

Forms of resistance training

(7)

A
  • resistance bands
  • exercise balls
  • medicine balls
  • dumbbells
  • barbells
  • kettlebells
  • body weight/calisthenics
56
Q

Cheepest form of resistance

A

Body weight

57
Q

Muscular Endurance - modes of assessment

A

Push-up Test, Curl up Test, The Plank, Side Plank

58
Q

Muscular strength - modes of assessment

A

Grip Test, Burpees

59
Q

Muscular power - modes of assessment

A

Vertical Jump, Long Jump

60
Q

Set

A

A group of repetitions, followed by a rest period

61
Q

Reps

A

The number of times that you repeat an exercise

62
Q

1RM

A

(Repetition Maximum): The maximum weight you can lift once

63
Q

Resistance

A

What is creating load on your muscles

64
Q

FITT for muscular strength

A

F: 2-4 times a week (every other day)
I: 85-100% of 1 RM
1-6 reps, 3-6 sets
Rest in between sets: 3-5 mins
T: Depends of the number of exercises
(30-60 min. for 10-12 exercises)
T: Resistance Training

65
Q

Muscular strength = high _____, low _______

A

high weight; low reps

66
Q

FITT for muscular endurance

A

F: 2-4 times a week (every other day)
I: 40-60% of 1 RM
15+ reps, 2-3 sets
Rest in between sets: 30-90 sec.
T: Depends of the number of exercises
(30-60 min. for 10-12 exercises)
T: Resistance Training

67
Q

FITT for both muscular strength + endurance

A

F: 2-4 times a week (every other day)
I: 70-85% of 1 RM
8-12 reps, 1-3 sets
Rest in between sets: 30-60 sec
T: Depends of the number of exercises
(30-60 min. for 10-12 exercises)
T: Resistance Training

68
Q

Both Muscular Strength & Endurance = ________

A

Both Muscular Strength & Endurance = general fitness

69
Q

Muscular Endurance =
(________ +_______)
(low _____; high ________)

A

(Tone & Definition)
Low weight; high reps

70
Q

Both Muscular Strength & Endurance = ________

A

General Fitness

71
Q

Safety tips for resistance training

A
  • Warm up before your weight training session
  • Select a weight that you can lift technically correct for the desired number of reps
  • Use the proper technique and posture when lifting weights. lift the weight slowly
  • Lift the weight throughout the complete range of motion
  • Breathe out when you exert a force
  • Use a spotter when necessary
  • Put away your weights when you finish using them
72
Q

What do muscles do

A

Muscles move you! Without muscles you couldn’t open your mouth, speak, shake hands, walk, talk, or move your food through your digestive system

73
Q

Have over _____ muscles that move you

A

Have over 630 muscles that move you

74
Q

Muscles can’t ____, they _____ ; work in ____ so they can ________

A

Muscles can’t push, they pull ; work in pairs so they can pull in different directions

75
Q

_____ of your body weight is muscles

A

40% of your body weight is muscles

76
Q

How do muscles move

A
  • Made out of fibers, which stretch and contract under the command of your brain
  • What holds the muscle to the bone → tendon
  • When the muscles contract they pull the tendon
  • The cells of your muscle fibers use chemical energy from the food you eat to do this
77
Q

What do mucles rely on to make energy to contract

A

food + nutrients

78
Q

2 types of muslces + explain

A
  • Some muscles → voluntary (work when you specifically tell them)
  • Some muscles → involuntary (ex. Muscle contracting of your heart, movement of your diaphragm so you can breath, blinking your eyes)
79
Q

Tendons

A

join muscle to bone

80
Q

When somebody says they pulled a muscle, what do they mean

A

they have torn a muscle (More than just a micro tear, needs time to heal)

81
Q

Soreness from gym

A

lactic acid + microtears

82
Q

How to keep your muscles healthy

(6)

A
  • Exercise on a daily basis
  • Stretch before you go exercise
  • Warm up before exercise, so you won’t get hurt while exercising
  • Always eat healthy foods
  • Play a sport
  • Drink more WATER than SOFT DRINKS so your muscles will stay strong all the time
83
Q

You have over ______ facial muscles → creates looks like surprise, happiness, sadness and frowning

A

You have over 30 facial muscles → creates looks like surprise, happiness, sadness and frowning

84
Q

busiest muscle of the body + how often do they move

A

Eye muscles = busiest muscle of the body - move more than 100,000 times a day

85
Q

Largest muscle in the body

A

gluteus maximus in the buttocks

86
Q

Each pound of muscle burns_____ calories every day simply by being

A

Each pound of muscle burns 75-100 calories every day simply by being

87
Q

A pound of fat stores ________

A

A pound of fat stores 3500 calories

88
Q

Strongest muscle for its size

A

masseter muscle in your jaw

89
Q

Human jaws can generate a force of __________________

A

Human jaws can generate a force of 200 pounds on the molars

90
Q

You use ___ muscles in order to smile and ___ to frown

A

You use 17 muscles in order to smile and 43 to frown

91
Q

Producing the human speech takes ___ different muscles

A

Producing the human speech takes 72 different muscles

92
Q

Your _____ is a muscle

A

Your tongue is a muscle

Fitness (1 decks)

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