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HLTH 231 > Module 6: Improving Your Personal Fitness > Flashcards

Module 6: Improving Your Personal Fitness Flashcards

1
Q

what diseases/conditions can regular physical activity reduce the likelihood of getting

A
  • coronary artery disease
  • high blood pressure
  • type 2 diabetes
  • obesity
  • cancer
  • osteoporosis
  • metabolic syndrome
  • other chronic diseases
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2
Q

what percent of americans met guidelines for aerobic exercise? strengthening exercise? both?

A
  • aerobic: 50.2%
  • strengthening: 29.6%
  • both: 20.2%
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3
Q

how percent of americans report no leisure activities

A

26.3%

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4
Q

define physical activity

A
  • all body movements produced by skeletal muscles
  • result in increase in energy expenditure
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5
Q

define exercise

A
  • planned, repetitive, and structured bodily movement
  • done to maintain or better physical fitness
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6
Q

percent of US deaths from physical inactivity

A

10.8%

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7
Q

what type of exercise is best for the heart and lungs and why

A
  • aerobic exercise
  • improves blood flow, strengthens heart muscle, increases oxygen inhalation
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8
Q

what percent of cancers can be avoided by a healtheir lifestyle

A

25-37%

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9
Q

what things does regular physical activity improve

A
  • weight management
  • immunity
  • mental health
  • stress
  • life span
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10
Q

define physical fitness

A

set of attributes that are either health or skill related

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11
Q

what are the 5 health related attributes of physical fitness

A
  • cardiorespiratory fitness
  • muscle strength
  • muscle endurance
  • flexibility
  • body composition
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12
Q

define cardiorespiratory fitness

A
  • ability of the heart, lungs, and blood vessels to supply the body with oxygen efficiently
  • improved through aerobic exercise (swimming, cycling, jogging)
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13
Q

how is cardiorespiratory fitness measured

A
  • aerobic capacity (power)
  • volume of oxygen the muscles consume during exercise
  • walk or run test on treadmill
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14
Q

define muscular strength

A
  • amount of force a muscle or group of muscles can generate in one contraction
  • maximum amount of weight you can move at one time
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15
Q

define muscular endurance

A
  • 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
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16
Q

define flexibility

A

range of motion/amount of movement possible at a particular joint or series of joints

17
Q

define body composition

A

relative proportions of fat and fat free tissues in the body

18
Q

what are the skill related attributes of physical fitness

A
  • agility
  • balance
  • coordination
  • power
  • speed
  • reaction time
19
Q

what are 4 common obstacles to physical activity

A
  • lack of time
  • social influence
  • lack of motivation, willpower, or energy
  • lack of resources
20
Q

first step in creating personal physical fitness program

A

identify goals

21
Q

what does SMART goals mean

A
  • specific
  • measurable
  • action oriented
  • realistic
  • time oriented
22
Q

describe the FITT principle

A
  • 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
23
Q

what is the FITT for cardiorespiratory fitness

A
  • 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
24
Q

how are frequency and intensity related

A
  • moderate intensity should have frequency of 5 days per week
  • vigorous intensity should have frequency of 3 days per week
25
Q

what are the common methods used to determine intensity of cardiorespiratory endurance exercises

A
  • target heart rate
  • perceived exertion
  • talk test
26
Q

what is the FITT for muscular strength and endurance

A
  • 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
27
Q

what does the term reversibility mean in relation to muscular strength

A
  • if you stop exercising, the body responds by deconditioning
  • within 2 weeks, muscles revert back to untrained state
28
Q

what is the FITT for flexibility

A
  • 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
29
Q

what are the safest exercises for improving flexibility

A
  • static stretching
  • repeatedly stretch muscle; range of motion increases with each stretch
30
Q

what should an exercise session include

A
  • warm up: large body movements, light cardiorespiratory activities
  • cardiorespiratory and/or resistance training
  • cool down and stretching: moderate to low activity, stretching
31
Q

what are some activities that improve several components of physical fitness

A
  • core strength training
  • yoga
  • tai chi
  • pilates
32
Q

what are the most important foods for exercising and why

A
  • carbohydrates: body’s main source of fuel
  • fats: important source of energy
  • proteins: muscle repair and growth
33
Q

what should you drink after a workout

A
  • exercise under 1 hour: water
  • exercise over 1 hour: sports drink with electrolytes
34
Q

what are the two main types of injuries from fitness-related activities

A
  • traumatic: suddenly and on accident
  • overuse: comulative effects of day after day stressed
35
Q

way to prevent exercise injuries

A
  • appropriate footwear
  • appropriate protective equipment
36
Q

what are the 3 types of heat related illnesses in order of severity

A
  • heat cramps: muscle contractions from heat
  • heat exhaustion: mild form of shock, excessive water loss
  • heatstroke: life-threatening
37
Q

define hypothermia

A
  • body temperature under 95 degrees F
  • shivering, cold hands/feet, amnesia
38
Q

how do you treat fitness-related injuries

A
  • rest
  • ice
  • compression
  • elevation

HLTH 231 (14 decks)

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