Personal fitness Flashcards
why is personal fitness important in nursing?
nursing is physically and emotionally demanding work
need to protect our own health and embrace personal fitness to foster longevity in our career
What are the benefits of exercise?
increases efficiency of all body processes
benefits all dimensions of health (psychological and cardiovascular especially)
decreases risk of chronic diseases (diabetes, hypertension, heart disease, obesity, and depression)
decreased risk of falls
What are the affects of exercise on overall health?
increased flexibility, muscular strength, energy
improved mood
decreased need to take medications, risk of osteoporosis, risk of breast and colon cancers
What does physical activity do for our bodies on a microscopic scale?
increases good cholesterol
decreases bad cholesterol
improves glucose balance and body’s ability to use insulin
What are the 5 major areas of fitness?
cardiorespiratory endurance
muscular/core strength
muscular endurance
flexibility
body composition
Describe cardiorespiratory endurance.
ability of heart, lungs and blood vessels to process and transport oxygen required by muscle cells so they can contract over a period of time
this is the most important aspect of fitness
Describe muscular/core strength.
the ability to contract skeletal muscles to engage in work (the force that muscle exert)
ability to maintain posture, walk, run etc…
core stability: controlling movements and trunk stabilization. Important to preserve your back
What is the overload principle?
muscular strength best be improved by:
overloading or gradually increasing resistance results in building muscular strength
What are the three types of training exercises based on the overload principle?
isometric
progressive resistance (isotonic)
isokinetic
What is flexibility?
ability of joints to move through their natural ROM around a joint
use/disuse alters flexibility
What is body composition?
refers to the make up of the body in terms of muscle, bone, fat, and other elements
percent body fat, BMI, and weight control
What does fitness for health entail?
embracing a healthy lifestyle
courage to begin exercising
decrease health risk factors
controlling weight
enjoyment
fitness maintenance
What does fitness for performance entail?
goal setting
striving for personal best
competition
pushing your body
becoming an expert in your fitness activity
fitness testing
What is the F.I.T.T. principle?
FREQUENCY: how often you exercise
INTENSITY: the amount of effort or work that must be invested in a specific workout
TIME: how long each individual session should last
TYPE: what type of exercise will you be doing?
What is the target heart rate (THR)
it is the heart rate that should be targeted during exercise to get most improvement in aerobic capacity. must sustain activity at this HR
What is the max HR?
the max HR calculated as:
men: HRmax = 220- age
women: HRmax = 226 - age
persons obese: 220 - half your age
What are the three levels of THR and how are they calculated?
Light intensity 45-54% of HRmax
moderate intensity: 55-69% of HRmax
high intensity: 70-89% of HRmax
What are the three ways to measure effort during activity?
respiration check
pulse check
RPE rate of perceived exertion: verbal expression of how hard the person things they are exerting
How do you design a fitness plan?
take into account your current health/fitness and limitations
what would you like to do
when could you do this
when could you do this
set a realistic goal
do you need equipment
What are some tips to help you stick to your exercise program?
fit your program into your DAILY LIFESTYLE
exercise with FRIENDS
incorporate MUSIC into your activity
VARIATION: of activities
REWARD yourself when you reach your goals
AVOID a complicated program; keep it simple
MEASURE improvement
TAKE time off in-between
REMIND yourself how important physical activity is
What is the target amount for physical exercise?
Adults: 30-60 mins a day, min 10 min at a time
all types of physical activity (even chores)
low intensity = longer, vigorous = shorter
