Physical Activity Flashcards
Physical Activity:
all leisure and non-leisure body movement produced by skeletal muscles that results in an increase in energy (caloric) expenditure.
Exercise
planned, structured, repetitive physical activity that is specifically aimed at improving physical fitness.
Physical fitness
the extent to which the body can respond to increased (sometimes sudden) physical demand; to perform moderate to vigorous activity without becoming tired
Active living
a way of life in which physical activity is valued and integrated into daily living by various means
Components of physical fitness
Cardiorespiratory (aerobic) fitness
Muscular strength
Muscular endurance
Muscular endurance
Body composition
Muscular Strength
-Force a muscle can produce with maximal effort
-helps with proper posture/alignment
-Muscle tissue is an important element of overall body composition; more muscle = higher metabolism and faster energy use = easier to maintain a healthy weight
Benefits of Exercise
Improves digestion
Increases metabolism
Improves respiratory capacity
Enhances immunity (reduces cortisol levels)
Brightens mood (release of endorphins)
Improves mobility and independence in later life
Longer life expectancy (2.5 hr/wk–> 4.5 yr;2.5 and good
BMI–> 7.2yr
Protection against disease
Cardiovascular disease and stroke
- Stronger heart muscle, effective blood pumping, lower BP
Blood cholesterol levels
-increased HDL, decreased HR
Type II Diabetes
-Improved insulin sensitivity, reduced weight
Obesity
-lowers body fat, reduces weight
Certain cancers
Kidney, colon, head and neck, bladder, rectal, liver
Osteoporosis
-Exercise and a good well-balanced diet increase bone mass
(until age ~30)
Risks of Exercise
Traumatic injuries (sprains, fractures)
Overuse injuries (shin splints, tennis elbow)
General overstress
Temperature injury
Sudden cardiac death
-Involves known or unknown pre-existing conditions
Compulsive tendencies (over-exercising )
Aerobic energy production
C6H12O6—> 6H2O + 6CO2 + 38ATP
glucose + oxygen —> water + carbon dioxide + Energy
Anaerobic energy production
C6H12O6—-> 2C3H6O3 + 2 ATP
Glucose + oxygen —> Water + carbon dioxide + Energy
Developing cardiorespiratory Fitness
4-7 times per week; no more than 2 days in between sessions
150 minutes ( at moderate- vigorous level)
Bouts of at least 10 minutes
30 minutes per day is a good rule
Developing Muscular Fitness
Strength training requires resistance exercise
Do at least one exercise per muscle group
Isometric exercises involve force generation without movement (e.g. contracting your abdominal muscles)
Isotonic exercises involve force and movement, bench presses, sit-ups, biceps curls, push-ups
Developing Flexibility
Flexibility = range of motion around a joint
Most neglected component of a fitness program
Static stretching is the safest
You should feel tension, but not pain
Go to the limit of your range of motion, relax into the stretch, and hold for ~30 seconds
Specificity:
Specific adaptation to imposed demand
Overload
in order to see improvements in fitness, must challenge the body beyond its current abilities
Progressive overload:
overload is increased over time according to the FITT principle
Reversibility:
AKA ‘use it or lose it
You can lose up to 50% of fitness improvements within 2 months if you stop excercising
Individual differences
People have different responses to exercise
E.g. males tend to have higher endurance capacity than females
Prevention of activity-related injuries
Obtain medical evaluation>35 yo
Increase activity level gradually
Warm up- stimulates joints to produce lubricating (synovial) fluid; readies metabolism
maintain technique
Progress to gentle movements, mobilization exercises
Signs of overtraining
Persistent pain
Increased difficulty performing a standard or familiar amount of exercise
Increased susceptibility to infections
A general feeling of tiredness, lack of energy or enthusiasm
Ensure you are giving your body the recovery time it needs
