Module 3 Flashcards
(60 cards)
What is the principle of readiness?
A physical activity readiness questionnaire is done. It determines whether a person is healthy enough to engage in physical activity or not (plus potential medical exam).
what is the first level of Readiness?
1) Apparently healthy
- applies to those 40 years and younger who have NO major risk factors. NO medical exam is necessary.
second readiness level?
2) individuals at risk
- applies to those who have symptoms suggestive of possible heart disease, pulmonary/ metabolic disease, or a coronary risk factor. A medical exam IS necessary.
3rd readiness level?
3) individuals with disease
- applies to those who definitely have a cardiovascular disease. Medical exam IS necessary and it is strongly recommended that medical supervision is needed while the person exercises.
Is a medical exam really required?
Although it is strongly suggested, It provides another barrier in engaging exercise. Furthermore, a sedentary life is far more dangerous than a gradual and sensible exercise program.
What is the principle of individuality
Most people positively respond to training however gains differ across the board where some people make substantial gains and others make very few.On average people can expect a 15-20% increase in VO2 max after several months of training.
What is a non-responder?
an individual who makes very small gains or possibly no gains. They are less than 5% of exercise participants.
What does improvement in your metabolic profile indicate?
moderate aerobic exercise positively effects your metabolic profile. This in turn..
- provides better insulin sensitivity
- glucose tolerance
- improved cholesterol levels
t or f, Health standards are lower and achieved with modest effort compared to physical fitness standards.
true, individuals who moved for 15 min a day or 90 min a week reduced their mortality risk by 14%. Every additional 15 min reduced mortality by another 4%.
What does physical fitness training focus on?
both central and peripheral factors with more emphasis on peripheral factors which uses HIIT (high intensity interval training)
What does health training focus on?
focuses on central factors which utilizes longer duration/lower intensity
What is the activity continuum
ranges from sedentary to highly active ( meets all norms of aerobic training).
when do best health returns occur?
when recommended frequency, duration and intensity for aerobic workouts is coupled with the minimum of 10,000 steps a day .
How many minutes a week does health Canada recommend.
150 minutes min
the amount of fat and LBM a person has is determined by what factors?
gender - woman have more body fat
age - body fat increases with age
hereditary - genetics. Body build cannot be changed but it can be maximized through diet and exercise.
metabolism - slower met means more body fat
what is an endomorph, mesomorph, and ectomorph?
Endomorph - a person with a soft round body with lots of fat
mesomorph- a person with a compact muscular build
ectomorph- a person with a lean and delicate body build
what is the sluggish metabolism theory?
Fewer calories are needed for normal functioning. food is turned into energy very slowly and more effectively. less than 1-2 % of people have it
What 3 factors influence metabolism.?
1) genetics
2) thyroid function
3) muscle mass
muscle is more metabolically active. It requires more energy to maintain it and therefore each additional pound of muscle raises the BMR. (basal metabolic rate- resting metabolism) by 35 calories a day.
What has the greatest impact on metabolism?
Strength training and HIIT aerobic training.
What is the fat cell set point theory?
the size and number of fat cells determines degree of fatness. obese individuals have higher set points. Once a fat cell is created it exists for life. Aerobic exercise changes your set point.
What is essential body fat?
this is body fat need for proper physiological functioning. body fat lower than your essential body fat is life threatening.
Men - 3%
woman - 12%
Body fat percentage is a good reflection of health. What is it’s range for people younger than 30?
men : 12-20%
women: 17-25%
30 - 49 years
males 13 - 21%
females 18-26%
50+ years
males: 14-22%
females: 19 -27%
what percentage of Canadians are considered overweight or obese? what % of cancers are caused by excess weight.
60% overweight / obsese
20% cancers
for every 10% a person is above normal weight, how many years is life expectancy decreased by?
1 year for every 10%.
The average person gains 1-2 pounds per year and loses 0.5 pounds of LBM
