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
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
3
Q
Total Health = _______
A
Total Health = dimensions of wellness
4
Q
total health
(7)
A
- Physical health
- Social health
- Intellectual health
- Spiritual health
- Emotional health
- Environmental health
- Financial health
5
Q
Physical health
A
(Adequate sleep, nutrition, avoidance of drugs, smoking/vaping)
6
Q
Social health
A
(Creating a social support network - friends, teachers, partner, parents…)
7
Q
Intellectual health
A
(Ability to think critically, problem solve, create, learn)
8
Q
Spiritual health
A
(Having a belief system, values, being compassionate, empathetic and kind)
9
Q
Emotional health
A
(The ability to express yourself and cope with stress constructively)
10
Q
Environmental health
A
(Reduce, reuse, recycle to save our natural resources)
11
Q
Financial health
A
(Save, budget and spend money within your means)
12
Q
Physical activity
A
Any movement of the body, produced by skeletal muscles, that results in energy expenditure
13
Q
Exercise
A
Subset of physical activity that is planned, structured, and repetitive and with an objective of improving or maintaining physical fitness
14
Q
Types of Physical Activity
(6)
A
- Leisure time physical activity (ex. walking, dancing, gardening, hiking, swimming)
- Transportation (ex. Walking or cycling)
- Occupational (work)
- Household chores
- Sports
- Planned exercise
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
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
17
Q
WHO reccomendations broken into three age groups
A
- 5-17
- 18-64
- 64+
18
Q
PHYSICAL ACTIVITY RECOMMENDATIONS FOR ADULTS:
(4)
A
- 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)
- Aerobic activity should be performed in bouts of at least 10 minutes duration.
- 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)
- Muscle-strengthening activities should be performed on 2 or more days per week
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
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
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
22
Q
Training Principles
(4)
A
- Progressive overload
- Specificity
- Reversibility
- Individual differences
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
24
Q
Ways to create overload (muscle and cardio)
A
Muscle → Increase weight
Cardio → increase time, speed, distance, incline, resistance (weight)
25
Specificity
- 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
26
Reversibility
- If you stop training → will lose the fitness benefits that you have gained
- Will lose what you had (but if you go back, easier)
27
Individual differences
- Due to individual genetic makeup, gender, age, experience, etc., the training effects of exercise will be different for everyone
28
The Health-Related Components of Fitness (+why it matters)
| (5)
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**
29
The F.I.T.T. Principle
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.
30
Parts of A Workout
1. Warm-up
2. Work out
3. Cool dowm
31
Warm-up (purpose)
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
32
Work out
- 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
33
Cool down (walk me through it)
- 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
34
Cool down (purpose)
| (5)
**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
35
Cardiovascular endurance
The ability to perform activities using the large muscles of your body, of moderate-hard intensity for **long periods of time**
36
Benefits of Developing Your Cardiovascular Endurance (9)
- 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
37
Your Cardiovascular Fitness Status - Modes of assessment + what
| (4)
3-min step test, 1 mile rockport walking test, 12 minute run-cooper test, beep test
***Ways to test fitness level**
38
Cardio FITT Principle (how to improve cardiovascular endurance)
**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
The Energy Systems
Aerobic + anaerobic
40
Aerobic
Aerobic= **with oxygen (O2)**
41
Anaerobic
Anaerobic = **without oxygen**
42
Three different energy systems may come into play when we perform an activity
1. The anaerobic alactic energy system
2. The anaerobic lactic energy system
3. The aerobic energy system
43
The anaerobic alactic energy system
- 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
The anaerobic lactic energy system
- 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
The aerobic energy system
- **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
what can be said about the 3 energy systems
The three are always working together (1 more than the other at times, but never off completely)
47
How many skeletal muscles are there in the body
There are over **650 skeletal muscles** in your body!
48
Skeletal muscles
Skeletal muscles: **muscles involved in movement**
49
What happens when skeletal muscles contract
When these muscles contract, **allows movement for an area of the body**
50
Skeletal muscles are _____
Skeletal muscles are **voluntary** → you can control their movement
51
Muscular Endurance
The ability of your muscles to *contract repetitively* **for long periods of time**
52
Muscular strength
The ability of your muscles to *contract maximally* over a **very short period**
53
Benefits of muscular fitness
| (7)
- 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
Resistance Training
Any exercise that requires the body to overcome an oppositional force, regardless of the equipment used
55
Forms of resistance training
| (7)
- resistance bands
- exercise balls
- medicine balls
- dumbbells
- barbells
- kettlebells
- body weight/calisthenics
56
Cheepest form of resistance
Body weight
57
Muscular Endurance - modes of assessment
Push-up Test, Curl up Test, The Plank, Side Plank
58
Muscular strength - modes of assessment
Grip Test, Burpees
59
Muscular power - modes of assessment
Vertical Jump, Long Jump
60
Set
A group of repetitions, followed by a rest period
61
Reps
The number of times that you repeat an exercise
62
1RM
(Repetition Maximum): The maximum weight you can lift once
63
Resistance
What is creating load on your muscles
64
FITT for **muscular strength**
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
Muscular strength = high _____, low _______
high **weight**; low **reps**
66
FITT for **muscular endurance**
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
FITT for **both muscular strength + endurance**
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
Both Muscular Strength & Endurance = ________
Both Muscular Strength & Endurance = **general fitness**
69
Muscular Endurance =
(________ +_______)
(low _____; high ________)
**(Tone & Definition)**
Low **weight**; high **reps**
70
Both Muscular Strength & Endurance = ________
General Fitness
71
Safety tips for resistance training
- 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
What do muscles do
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
Have over _____ muscles that move you
Have over **630 muscles** that move you
74
Muscles can't ____, they _____ ; work in ____ so they can ________
Muscles can't **push**, they **pull** ; work in **pairs** so they can **pull in different directions**
75
_____ of your body weight is muscles
**40%** of your body weight is muscles
76
How do muscles move
- 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
What do mucles rely on to make energy to contract
food + nutrients
78
2 types of muslces + explain
- 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
Tendons
join muscle to bone
80
When somebody says they pulled a muscle, what do they mean
they have **torn** a muscle (More than just a micro tear, needs time to heal)
81
Soreness from gym
lactic acid + microtears
82
How to keep your muscles healthy
| (6)
- 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
You have over ______ facial muscles → creates looks like surprise, happiness, sadness and frowning
You have over **30** facial muscles → creates looks like surprise, happiness, sadness and frowning
84
busiest muscle of the body + how often do they move
**Eye muscles** = busiest muscle of the body - move more than 100,000 times a day
85
Largest muscle in the body
**gluteus maximus** in the buttocks
86
Each pound of muscle burns_____ calories every day simply by being
Each pound of muscle burns **75-100** calories every day simply by being
87
A pound of fat stores ________
A pound of fat stores **3500 calories**
88
Strongest muscle for its size
**masseter muscle** in your jaw
89
Human jaws can generate a force of __________________
Human jaws can generate a force of **200 pounds on the molars**
90
You use ___ muscles in order to smile and ___ to frown
You use **17** muscles in order to smile and **43** to frown
91
Producing the human speech takes ___ different muscles
Producing the human speech takes **72** different muscles
92
Your _____ is a muscle
Your **tongue** is a muscle
