Physical Activity Flashcards
Physical Activity
all leisure or no-leisure body movement from skeletal muscles leading to caloric expenditure
Physical Fitness
extent the body can respond to increased physical demand without tiring
5 Components of Physical Fitness
cardiorespiratory
muscular strength
muscular endurance
flexibility
body composition
Exercise
planned, structured, and repetitive movements to improve fitness
Muscular Strength
force a muscle can produce at maximum effort using muscle size (hypertrophy) or motor neuron activity
Stronger muscles lead to increased skeleton alignment/ posture, better sport performance
Exercising Muscle Tissue
More muscle = high metabolism and energy consumption
Benefits of Exercise
Increased digestion, metabolism, respiratory capacity, immunity, mood, mobility, life expectancy
Protection Against Diseases: CVD & Stroke
stronger heart and blood pumping, lower BP
Protection Against Diseases: Blood Cholesterol
high HDL, low heart rate
Protection Against Diseases: T2 diabetes
increased insulin intake
decreased weight
Protection Against Diseases: Others
Obesity
Some Cancer
Osteoporosis
Risks of Exercise
traumatic injury, overuse injury, general overstress, temporary injury, sudden cardiac arrest, compulsive tendencies
Exercise Recommendations
Age 5-12: 60 min/ day moderate-vigorous
Age 13-18: 60 min/ day moderate-vigourous
Age 18-65: 150 min/ week moderate-vigourous
How many Canadian adults do 150 min/ week?
<20%
Aerobically
Function with O2
Glucose + O2 -> H20 + CO2 +ATP
Anaerobically
without O2
Glucose -> Lactic Acid + ATP
FITT Principle
Type of Activity: fav aerobic activity
Frequency: 4-7 times/ week; ~2-day interval
Intensity: shorter bouts when increased activity levels, can increase over time
Time: 150 min/ week
Flexibility
range of motion around joint
Developing Muscle
Resistant exercise with balance on both sides and opposing muscle groups + rest days
Isometric
force generation without movement (eg contracting abs)
Isotonic
involve force and movement (eg any gym exercise)
Static Stretching
safe in feeling tension and not pain
Go to limit of range of motion -> relax in stretch -> hold ~30 secs -> stretch a little further -> release
5 Basic Principles of Training
Specificity
Overload
Progressive Overload
Reversibility
Individual Differences
Specificity
specific adaptation to imposed demand
Overload
to increase overall fitness, must challenge body beyond limits
Progressive Overload
overload increases over time
Reversibility
can lose ~50% of fitness progress in ~2 months if stop exercising
Individual Differences
people respond differently to exercise (eg M>F)
Prevention of Activity-Related Injuries
Medical evaluation if >35 & sedentary
Have good techniques & mobilization (eg LeBron)
Warm-up
Warm-Up
stimulate joints to produce lubricating fluid; readies metabolism
Signs of Overtraining
persistent pain (especially around the joint)
difficulty performing to standard
increased susceptibility to infection
generally tired, lack of energy or enthusiasm
