PE II Waiver Flashcards by Maggie Schmidt

Two forms of exercise and their definitions.

Aerobic: aka cardio. Physical exercise of low to high intensity. Use of oxygen to meet energy demands. Low-mid intensity for longer time.
Anaerobic: intense to trigger lactate formation. Strength, speed power. High intensity, short time.

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5 Components of Fitness

CArdiorespiratory fittness, flexability, muscle strength, muscle endurance, body composition

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What is cardiorespiratory fitness?

strength of heart and lungs

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What is flexibility?

range of motion of joints

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What is muscle strength?

ability of muscle to exert force against a resistance

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What is muscle endurance?

Ability of muscle to work strenuously over a long period of time

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What is body composition?

ratio of lean muscle mass to fat

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What does technique do?

engage muscle groups and minimize the chance of injury

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What is F.I.T.T.

Frequency (# exercise sessions/week), Intensity (how stressful activity is), Time (how long the exercise is), Type (tells whether it is aerobic or anaerobic)

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What is the heart rate + time needed for cardiorespiratory benefit?

target zone for 30 minutes three times a week

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How to find maximum heart rate

220-age
ex. 220-15=205
205 is max. heart rate

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What is the target heart rate?

how high the heart rate should be during exercise to benefit heart and lungs.

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How long should target heart rate be held for strengthening of heart?

30 minutes

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Determining target heart rate, formula and general

.70% beginner level
.85% higher level
max. heart rate x .70/.85

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Signs of improvement

lower resting heart rate, recovery heart rate (faster rate=improvement)

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Find resting heart rate

morning. count pulse for 60 seconds for 5 consecutive days, find average

Find body weight

caloric input-caloric output

Find caloric output

basal metabolic rate (BMR) + dietary induced thermogenesis (DIT) + daily activities (DA)

What is caloric input?

Amount of food consumed

How does cross training help with exercise?

Reduces boredom, condition different muscle groups, develop new skill sets, vairy muscle group stress, reduces injury risk.

What can exercise do?

strengthen cardiovascular system, bones, muscles, joints, reduce body fat, improve flexibility, balance, and coordination.

What are the Seven Principles of Fitness Training?

PROVRBS: Progression, Regularity, Overload, Variety, Recovery, Balance, and Specificity

What is PROVRBS Progression?

Gradually increasing both intensity and duration of training (10%/10 days)

What is PROVRBS Regularity?

Consistent at regular intervals. 3-5 times/week. Regular sleep+food

What is PROVRBS Overload?

Work load of exercise exceeds normal demands placed on body; working muscle to failure. Depends on weight, age, overall fitness level.

What is PROVRBS Variety?

Using different exercises to cross train. Reduces repetitive motion injuries, keeps exercises fun, work different muscle groups

What is PROVRBS Recovery?

Optimum time is 24-48 hours. Also alternating easy and hard days/different muscle groups. No recovery = muscle fatigue + increased injury risk

What is PROVRBS Balance?

Exercising all areas of body equally

What is PROVRBS Specificity?

Focus on specific ability during training... gear training towards specific goals.

Three immediate health effects of child obesity

70% have high risk factors for cardiovascular disease (high cholesterol/high blood pressure). More likely to have prediabetes. Greater risk for bone/joint problems, sleep apnea, social/psychological problems (stigmatization and poor self-esteem)

Long-term health effects of childhood obesity

Likely to be obese adults, so more at risk for adult health problems (heart disease, type 2 diabetes, stroke, cancer, osteoarthritis). Increased risk for many types of cancer, multiple myeloma, and Hodgkin's lymphoma.

Childhood obesity facts (4)

More than doubled in children, quadrupled in adolescents in past 30 years. Overweight=excess body weight from fat, muscle, bone, water, or combination; obesity=excess body fat. Overweight+obesity are result of caloric imbalance (too few calories expended for amount ocalories consumed) and genetic, behavioral, and environmental factors. Indiana has 9th highest obesity rate in country.

Obesity prevention (3)

Healthy lifestyle habits lowers risk of obesity and related diseases. Diet/physical activity of children influenced by society (family, school, child care, medical care, faith instutitions, govt. agencies, media, food/beverage/entertainment industries) Schools can establish a safe/supportive environment supporting healthy behaviors, including learning about healthy eating and activity.