Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

G10 Health > Module 3 - Fitness for life > Flashcards

Module 3 - Fitness for life Flashcards

1
Q

Skill-related components of fitness:
SPACBR

A
  • Speed
  • Power
  • Agility
  • Coordination
  • Balance
  • Reaction time
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Speed

A

Rate of movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Power

A

Ability to concentrate a considerable amount of force (usually from a particular group of muscles) when performing work

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Coordination

A

Ability to perform a series of coordinate muscular movements in a continuous manner

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Agility

A

Allows you to make quick, precise movements (such as changing direction with ease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Balance

A

Enables you to maintain an upright body position

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Reaction time

A

time it takes you to adjust your body position to a changing environment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Health-related components of fitness: CmSmEFBc

A

Cardiorespiratory fitness
Muscular strength
Muscular endurance
Flexibility
Body composition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Cardiorespiratory fitness

A

How efficiently your heart and lungs supply oxygen to your skeletal muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

The heart of a fit person pumps ___ blood with each beat during __exercise than the heart of a person who is less fit

A

more; strenuous

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Aerobic

A

sustained use in legs and arms

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Aerobic activities support cardiorespiratory fitness. Examples include:

A
  • running
  • jogging
  • swimming
  • cycling
  • stair-stepping
  • cross-country skiing
  • aerobic dancing
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Range of numbers that reflects how fast your heart should be beating when you exercise

A

Target heart rate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

How to get target heart rate?

A
  1. Subtract your age from 220 to get your age-predicted maximum heart rate
  2. Multiply this number by 0.65 and 0.90
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is the target heart rate of a 15 year old?

A

133.3 - 184.5 BPM

Solution:
220 - 15 = 205
205 * 0.65 = 133.3
205 * 0.90 = 184.5

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Muscular strength

A

Ability of a muscles to apply force against an object that is resisting this force

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

How do muscles gain strength?

A
  • Muscles must progressively be overloaded by moving heavy objects repeatedly
  • This training causes the individual fibers of a muscle to enlarge, making the entire muscle larger and stronger
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Loss of muscle size and strength that occurs when skeletal muscles aren’t used regularly

A

Detraining

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Muscular endurance

A

Ability of a muscle to contract repeatedly without becoming fatigued

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Flexibility

A

Ability to extend muscles, enabling you to position a movable joint anywhere in its normal range of motion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Flexibility can be developed and maintained by engaging in activities that require stretching, like __ and ___

A

yoga and pilates

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Body composition

A

amount of water, fat, and lean tissues (bones, muscles, and organs) that make up the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Healthy humans consist of a large amount of 1. __ and smaller amounts of 2. __ and ___

A
  1. water
  2. fat and lean tissues
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Too much body fat contributes to

A

heart disease, diabetes, and high blood pressure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

How does aerobic exercise improve health?

A

It strengthens heart muscle and improves lung function

25
Q

How to have good aerobic exercise

A
  • perform 30 minutes of moderately intense physical activity 5 days per week
26
Q

How does building muscle improve health?

A

It’s a good way to become stronger and lose body fat

27
Q

How to improve muscle strength?

A
  • train major muscle groups 2-3 days per week using several exercise
  • each exercise session should include 2-4 sets of each exercise and a minimum of 8-12 repetitions per set
  • allow 48 hours between training sessions for recovery
28
Q

How does endurance training improve health?

A

It allows you to do strenuous work for long periods without injury

29
Q

How does flexibility improve health?

A

It allows you to avoid injury by keeping joints and muscles supple (able to move in different ways without difficulty/injury)

30
Q

How to improve flexibility?

A
  • do flexibility exercises and stretching
  • stretch each muscle group for 10-30 secs to the point of tightness in the muscle 2-4 times
  • most effective when muscles are warm
31
Q

When taking care of body fat, how to maintain a healthy weight?

A

exercise at a moderate to vigorous intensity for at least 150 mins per week

32
Q

When taking care of body fat, how to lose body fat?

A

do exercises of moderate intensity for 60-90 mins per day

33
Q

According to the WHO, sedentary lifestyles increase all causes of mortality, and it is estimated that __ to __% of people lead these lifestyles.

A

60-85%

34
Q

Academic benefits of physical activity

A
  • better grades
  • better school attendance
  • better cognitive performance (memory, concentration)
  • better classroom behaviors
35
Q

Mental benefits of physical activity:

A
  • decreased stress
  • decreased symptoms of anxiety and depression
  • increased self-esteem and self-confidence
  • better sleep <3
36
Q

Social benefits of physical activity

A
  • making friends and developing community
    -improving self-discipline and accountability
    -developing greater empathy, teamwork, and cooperation
37
Q

Aging

A

sum of all the changes that occur in an organism during its life

38
Q

Life stages in humans

A
  • infancy
  • childhood
  • adolescence
  • young adulthood
  • middle ages
  • senescence/old age
39
Q

Why are labels beyond adolescence arbitrary?

A

Because there are no obvious physical signs that distinguish the adulthood stages

40
Q

Life span

A

Maximum number of years an organism can live when conditions are optimal

41
Q

Genetics

A

controls how frequently and how many times a person’s cells are able to divide

42
Q

How does cell division affect age?

A

Cell division allows for dying cells to be replaced + wounds to heal; as people age, new cell production slows and existing cells begin to die without being replaced

43
Q

Environment

A

Affects the speed of aging + influences the aging process by damaging genes

44
Q

How does the cardiovascular system change because of aging?

A

Heart muscle thickens; pulse rate slows

45
Q

How does the skeletal system change because of aging?

A

Bone loss occurs

46
Q

How does the immune system change because of aging?

A

Ability of the body to fight harmful bacteria, viruses, and cancer cells declines

47
Q

How does the endocrine system change because of aging?

A

Many hormone levels decline, including insulin, thyroid, estrogen, and growth hormones

48
Q

How does the digestive system change because of aging?

A
  • tooth loss is more likely as gums recede
  • ability to absorb nutrients decline
  • constipation can occur with decrease in physical activity, and poor diet
49
Q

How does muscle mass change because of aging?

A

It decreases, resulting in less strength and stamina

50
Q

How does the reproductive system change because of aging?

A
  • In women, menopause ends menstrual periods and fertility
  • In men, the prostate gland begins to enlarge, which can affect urination
51
Q

How does the urinary system change because of aging?

A

Kidneys become less efficient at filtering waste from blood

52
Q

How does skin and hair change because of aging?

A
  • skin becomes drier and less elastic (resulting in wrinkles)
  • hair growth slows on the scalp but increases in the nose and ears
53
Q

What causes heart disease in old age?

A

high-fat diet, especially in saturated fat and cholesterol

54
Q

What causes obesity in old age?

A

overconsumption of calories; it predisposes a person to heart disease, high blood pressure, diabetes, cancer, and arthritis

55
Q

What causes cancer in old age?

A

Poor eating habits (with certain cancers)
- High-fat, low-fiber diets may increase the risk of colon, lung, prostate, and uterine cancers
- High intake of sugars and red meats can contribute to colon cancer
- Drinking alcohol raises risk towards cancer of the mouth and throat, the esophagus, the liver, and the breast

56
Q

What contributes to diabetes in old age?

A

Overconsumption of sugars and refined carbs

57
Q

What contributes to high blood pressure in old age?

A

Diet high in sodium

58
Q

What contributes to osteoporosis (loss of bone density and strength) in old age?

A

Diet low in calcium and Vitamin D

59
Q

Most of the medical, psychological, and social challenges people face in old age can be prevented/improved by

A

making good health choices early on and sticking with them.

60
Q

How to live a long and healthy life:

A
  1. Eat a well-balanced diet
  2. Stay physically active
  3. Don’t smoke tobacco
  4. Don’t drink much alcohol nor take drugs
  5. GET ADEQUATE SLEEP.
  6. Have regular medical exams to detect illness early
    7 Take sensible safety precautions
  7. Make time to relax daily
  8. Protect yourself from sun damage
  9. Be optimistic!
  10. Work your brain!

G10 Health (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions