Module 6: Improving Your Personal Fitness Flashcards
what diseases/conditions can regular physical activity reduce the likelihood of getting
- coronary artery disease
- high blood pressure
- type 2 diabetes
- obesity
- cancer
- osteoporosis
- metabolic syndrome
- other chronic diseases
what percent of americans met guidelines for aerobic exercise? strengthening exercise? both?
- aerobic: 50.2%
- strengthening: 29.6%
- both: 20.2%
how percent of americans report no leisure activities
26.3%
define physical activity
- all body movements produced by skeletal muscles
- result in increase in energy expenditure
define exercise
- planned, repetitive, and structured bodily movement
- done to maintain or better physical fitness
percent of US deaths from physical inactivity
10.8%
what type of exercise is best for the heart and lungs and why
- aerobic exercise
- improves blood flow, strengthens heart muscle, increases oxygen inhalation
what percent of cancers can be avoided by a healtheir lifestyle
25-37%
what things does regular physical activity improve
- weight management
- immunity
- mental health
- stress
- life span
define physical fitness
set of attributes that are either health or skill related
what are the 5 health related attributes of physical fitness
- cardiorespiratory fitness
- muscle strength
- muscle endurance
- flexibility
- body composition
define cardiorespiratory fitness
- ability of the heart, lungs, and blood vessels to supply the body with oxygen efficiently
- improved through aerobic exercise (swimming, cycling, jogging)
how is cardiorespiratory fitness measured
- aerobic capacity (power)
- volume of oxygen the muscles consume during exercise
- walk or run test on treadmill
define muscular strength
- amount of force a muscle or group of muscles can generate in one contraction
- maximum amount of weight you can move at one time
define muscular endurance
- ability of a muscle or muscle group to exert force repeatedly without fatigue
- ability to sustain a muscular contraction
- more reps or longer you can hold certain position
define flexibility
range of motion/amount of movement possible at a particular joint or series of joints
define body composition
relative proportions of fat and fat free tissues in the body
what are the skill related attributes of physical fitness
- agility
- balance
- coordination
- power
- speed
- reaction time
what are 4 common obstacles to physical activity
- lack of time
- social influence
- lack of motivation, willpower, or energy
- lack of resources
first step in creating personal physical fitness program
identify goals
what does SMART goals mean
- specific
- measurable
- action oriented
- realistic
- time oriented
describe the FITT principle
- frequency: number of times per week you will engage in exercise
- intensity: how hard the workout must be
- time: duration of exercise at specific intensity
- type: kind of exercise
what is the FITT for cardiorespiratory fitness
- frequency: 3 to 5 days per week
- intensity: 64 to 96% of max heart rate
- time: 20 to 60 minutes
- type: moderate to vigorous, rhythmic, continuous activity
how are frequency and intensity related
- moderate intensity should have frequency of 5 days per week
- vigorous intensity should have frequency of 3 days per week
