Physical Activity Flashcards
FT Lesson 1
Physical Exercise
Structured activity (e.g. going to the gym 3x/week) performed consistently as a means of enhancing or maintaining any or all of the five health-related components of fitness.
Not all activity needs to be structured, in fact most beginners need more non structured exercise in their life this can be more beneficial than trying to go to the gym twice a week.
Physical Activity
Non-structured activity (e.g. walking) that causes one’s body to move; it may involve a combination of health-related, skill-related or fitness-related activities
Physical Fitness
The measurable physical state of the body at any distinct point in time; it addresses one or more of the following components: cardiovascular, muscular strength and endurance, flexibility and body composition
Physically Fit
The calibre or quality of one’s physical state in relation to each of the five components of fitness
Health Risk Factors (need to know)
Health items used to measure the level of risk one is at for incurring illness.
Risk factors Under Your Control (need to know) And Solutions:
- Physical inactivity (Get active)
- Smoking (Clinical attention)
- Hypertension (Medical attention and physical activity)
- High blood lipids (Medical attention and physical activity)
- Obesity (Clinical attention and physical activity)
- Poor nutrition (Clinical attention and physical activity)
Not Under Your Control
* Aging
* Gender
* Heredity/genetic blueprint
5 Health-Related Components of Fitness (need to know)
Five fitness components used to measure one’s present physical state; these include: cardiovascular, muscular strength and endurance, flexibility and body composition
6 Skill-Related Components of Fitness
Components of fitness used to measure one’s present ability to perform a variety of non-health-related categories; these include: agility, coordination, reaction time, speed, power and balance
Hypokinesis
Low level (hypo) of movement (kinesis) or activity; sedentary
Holistic Approach
a planning approach that encompasses all factors or components affecting the WHOLE person and not just one area (i.e. mind, body, spirit) factors used to determine one’s level of risk in terms of her/his health
Wellness
An integration and reflection of our mental, social, emotional, spiritual and physical states; it indicates our sense of well-being and our ability to function productively
Willingness
A measure of one’s level of interest, motivation, desire and intention to perform a given task or pattern
Motivation
A measure of one’s intention to engage in an activity; it is driven by an underlying internal or external stimulus such as fear, ego, desire, praise, etc.; it indicates one’s desire to get involved
Holism
The treatment of any personas a whole integrated system; especially in medicine, the consideration of the complete person, both physically and psychologically, in the treatment of a disease
Muscular Strength
The capacity of muscular systems to produce, and withstand a single maximal lift (e.g. 1RM) without injury
Cardiovascular Fitness
The capacity of the heart and blood vessels to deliver oxygen and remove carbon dioxide to the tissues/cells of the body
Muscular Endurance
The capacity of muscles to: sustain repeated repetitions of a movement (e.g. most chin-ups)
hold a particular position for an extended period of time (hanging from a bar)
Flexibility
The distance or range of motion (ROM) a joint is capable of moving through
Body Composition
The categorization of human body tissue into separate subdivisions: fat mass & lean mass: muscles, bones, blood…basically everything else.
How to calculate Body Fat Percentage (need to know)
The proportion or ratio of one’s current fat mass to lean mass as compared to one’s ideal ratio. There are several ways of determining one’s body composition and proportion:
Underwater weighing
Subcutaneous (under the skin) fat thickness
Formulae such as: Body Mass Index (BMI – see example below), waist-to-hip ratio, sum of skinfolds, etc.
Electronic devices
Benefits of a Healthy Lifestyle (need to know)
*Stabilized blood pressure
*Control of Hypertension
*Improved body composition ratios i.e. fat to lean tissue
*Lower risk for cardiovascular disease
*Improved muscular strength and endurance
*Enhanced self-image
*Enhanced self-confidence
*Enhanced feeling of well-being
*Improved stress management
*Enhanced body awareness
What is S.A.I.D?
It stands for Specific Adaptation to an Imposed Demand. The body has the ability to react and respond to stress imposed on it. The body will only adapt to the specific stress imposed on it. Once the body has adapted, no further gains are made; this is known as reaching a “plateau”. In order to improve we must break through this plateau. For example:
Elite swimmers are NOT elite runners
Stretching the hamstrings does NOT improve quadriceps flexibility
Progressive Overload
To break through a plateau, the body must experience an intensity or overload that is greater than what it is used to. This needs to be done gradually so that the body can adapt. For example:
Biceps curl with 10 lbs, increased to 12.5 lbs
Treadmill run increased from 10 minutes to 11 minutes
What is the FITT Principle?
It stands for Frequency, Intensity, Time and Type. Every activity follows this concept.
In resistance training, intensity is the weight lifted; Time is the set X rep.
In cardio, intensity is the speed, incline and workload level; Type is the activity or equipment used
In flexibility, intensity is the degree of stretch; Type is PNF (see flexibility chapter)
4 Benefits of Physical Activity for Older Adults
o Enhanced physical function and independent living
o Reduced risk of falls and injuries from falls
o Prevention or mitigation of functional limitations
o Effective therapy for many chronic diseases
BMI is a measure of:
Kg over M2 to classify a client’s weight category.
