Physical Activity Flashcards
Physical activity
Body movement produced by skeletal muscles in an increase in caloric expenditure
Physical fitness
The extent to which a body can respond to physical demand
5 components of physical fitness
- Cardiorespiratory fitness
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
Immediate affects of regular exercise
- increased heart rate
- increased energy output in muscles
- increase blood flow to skin
- increased systolic blood pressure
Long-term benefits of regular excercise
- decreased body fat
- increased heart size
- reduces risk of colon cancer and other forms of cancer
- reduced risk for injuries
- increased blood volume and capillary density
Exercises protection against diseases
Cardiovascular stroke
* stronger heart muscle, effective blood pumping, lower blood pressure
Blood cholesterol levels
Type 2 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 well-balanced diet increases bone mass (until ~age 30)
Excercise recommendations
Ages 5-12: 60 minutes of moderate-vigorous intensity activity a day
Ages 13-18: 60 minutes of moderate-vigorous intensity activity a day
Ages 18-65: 150 min of moderate-vigorous training a week
Two ways the body produces energy
- Aerobically (with oxygen)
- Anaerobically (no oxygen)
Types of aerobic excercise
- Running/jogging
Types of anaerobic activities
- Powerlifting
- Sprint
FITT principle
Frequency: couple days a week
Intensity: 55-90% of maximum heart rate
Type of activity: aerobic, resistance, stretching activity
Time:
Isometric exercises
Exercises involving force generation without movement
Ex. Planks, bar hold, wall-sits
Isotonic exercises
Involve force and movement
Ex. bench press, sit-ups, bicep curls, push ups
Flexibility
Range of motion around a joint
Basic principles of training
Specificity: specific adaptation to imposed demand
Overload: must challenge the beyond its current abilities
Reversibility: you can lose up to 50% of fitness improvements within 2 months if you stop exercising
Individual differences: people have different responses to exercise
(Males tend to have higher endurance)