Nutrition and Fitness Flashcards
benefits of physical activity
- reduce blood pressure
- increases cardiovascular function
- improves blood lipid profile
- aids in weight loss/weight control
- increases muscle mass and strength
- improves GI tract peristalsis
- improves sleep if activity is done in the morning or afternoon
- slows aging process
- reduces risk of colon cancer, prostate cancer, and likely breast cancer
- improves immune function
- increases flexibility and balance
- reduces stress and improves self image
- improves blood glucose regulation
- strengths bones and joints
physical fitness
good health or physical condition, primarily the result of exercise and proper nutrition
physical fitness has 5 basic components
cardiorespiratory endurance, muscle strength, muscle endurance, flexibility, body composition
cardiorespiratory endurance
- the ability to sustain cardiorespiratory exercise for extended time
- cardiovascular and respiratory systems must provide enough oxygen and energy to muscles
examples of cardiorespiratory endurance exercises
running, biking, rowing, and swimming
muscle strength
the ability to produce force for brief time
muscle endurance
the ability to exert force for a long period of time without fatigue
flexibility
- range of motion around a joint
- improved with stretching
body composition
- proportion of muscle, fat, and other body tissues that make up body weight
- BMI doesn’t tell us body composition, only height and weight
muscle strength and muscle endurance is best achieved with what type of training
strength training
physical fitness provides numerous benefits
- helps achieve and maintain health body weight
- reduces risk for CVD, type 2 diabetes, and some types of cancers
- improves body composition, bone health, and immune function
- improves overall health, such as more restful sleep and stress reduction
what ratio of adults in the US meet the recommendations for aerobic and muscle strengthening physical activity
only 1 in 4
what percentage of the population in the US do not meet the recommendations for aerobic and muscle strengthening physical activity
75% of the population
cardiorespiratory exercise can improve
cardiorespiratory endurance and body composition
continuous activities that use large muscle groups
- primarily aerobic because it uses oxygen
- heart rate and stroke volume increased to maximize blood flow delivery to muscles
- reduces stress and risk of heart disease
- helps maintain healthy weight and improves body comp
examples of aerobic exercises
stair climbing and brisk walking
strength training can improve
muscle strength, muscle endurance, and body composition
important reminders during exercise
- important to rest between sets of an exercise and between workouts to prevent muscle strains and injury
- stretching can improve flexibility
the FITT principle
frequency, intensity, time, type
(can be used to make a fitness plan)
rate of perceived exertion (RPE)
a self assessment that measures intensity of cardiorespiratory exercise
target heart rate
shows exercise intensity through heart rate (percentage of maximum)
repetition maximum (RM)
intensity of strength training
physical activity guidelines
- 60 minutes/week of moderate intensity activity for some health benefits
- 150 minutes/week for substantial benefits and reduced risk of chronic disease
60-90 minutes daily of exercise to
lose weight effectively