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
what are the common methods used to determine intensity of cardiorespiratory endurance exercises
- target heart rate
- perceived exertion
- talk test
what is the FITT for muscular strength and endurance
- frequency: 2 to 3 days per week
- intensity: 60 to 80% of your 1 rep max
- time: 8 to 10 exercises, 2 to 4 sets, 8 to 12 reps
- type: resistance training for all major muscle groups
what does the term reversibility mean in relation to muscular strength
- if you stop exercising, the body responds by deconditioning
- within 2 weeks, muscles revert back to untrained state
what is the FITT for flexibility
- frequency: 2 to 3 days per week
- intensity: to the point of mild tension
- time: 10 to 30 seconds per stretch, 2 to 3 reps
- type: stretching, dance, yoga
what are the safest exercises for improving flexibility
- static stretching
- repeatedly stretch muscle; range of motion increases with each stretch
what should an exercise session include
- warm up: large body movements, light cardiorespiratory activities
- cardiorespiratory and/or resistance training
- cool down and stretching: moderate to low activity, stretching
what are some activities that improve several components of physical fitness
- core strength training
- yoga
- tai chi
- pilates
what are the most important foods for exercising and why
- carbohydrates: body’s main source of fuel
- fats: important source of energy
- proteins: muscle repair and growth
what should you drink after a workout
- exercise under 1 hour: water
- exercise over 1 hour: sports drink with electrolytes
what are the two main types of injuries from fitness-related activities
- traumatic: suddenly and on accident
- overuse: comulative effects of day after day stressed
way to prevent exercise injuries
- appropriate footwear
- appropriate protective equipment
what are the 3 types of heat related illnesses in order of severity
- heat cramps: muscle contractions from heat
- heat exhaustion: mild form of shock, excessive water loss
- heatstroke: life-threatening
define hypothermia
- body temperature under 95 degrees F
- shivering, cold hands/feet, amnesia
how do you treat fitness-related injuries
- rest
- ice
- compression
- elevation
