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Nutrition 2 > Physical Fitness > Flashcards

Physical Fitness Flashcards

1
Q

What are the reasons why and challenges to being physically active?

A

xxx

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2
Q

What is the difference between physical activity and exercise?

A

xxx

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3
Q

Physical Activity

A

Body movements produces by muscles that need energy

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4
Q

Exercise

A

Planned, structured, repetitive

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5
Q

Activity benefits health the most when combined with…

A

Health eating and other healthy choices

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6
Q

Many benefits of physical activity are related to…

A

Physical Fitness

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7
Q

Physical Fitness

A

State of health measured by muscular strength, muscular endurance, cardiorespiratory fitness and flexibility

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8
Q

Muscular Strength

A

The ability of a muscle or group of muscles to pull, push, exert force against a weight

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9
Q

Muscular Endurance

A

Ability of a muscular or group of muscles to sustain repeated contractions against a weight

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10
Q

Cardiorespiratory Fitness

A

State of respiratory and circulatory health measured by the ability to deliver oxygen to muscles and the capacity of muscles to use oxygen for physical activity

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11
Q

Flexibility

A

ROM of your muscles and connective tissue @ your joint – affects your ability to stretch, bend, balance, agility

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12
Q

Lower the heart rate the more efficient your body is at…

A

Delivering oxygen to cells and utilizing glucose and fat for energy

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13
Q

Maximum heart rate

A

Moderate intensity activities = 50%-69% of MHR
Intense activities = 70%-90% of MHR
MHR = 220 –age = most common

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14
Q

Anaerobic

A
  • High intensity
  • Short duration
  • Fueled primarily by glucose our supply of glucose comes from glycogen that is stored in muscles & liver and can be rapidly converted to glucose
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15
Q

Aerobic

A
  • Low to moderate activity

- Fat is the primary source of fuel for activities

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16
Q

Anaerobic and Aerobic Activities

A

Activities that have combination use both fat and glucose

ex: basketball, soccer, tennis etc. involves walking, running and high intense quick moves

17
Q

Activity Recommendations

A
  • At least 150 minutes a week of moderate intense aerobic activities (in 10 minute bouts)
  • 2 sessions at least; Strengthening exercises
  • People with chronic disease consult physician before starting
18
Q

Children’s Activity Recommendations

A

60 minutes or more each day of moderate to vigorous levels

only @ 30% of children exercise at the recommended level

19
Q

Humans come in…

A

All shapes and sizes

20
Q

Culture & Science define appropriate body size

Weight status defined

A

-Culture’s definition of body weight/shape preference change with time (little to do with health)
-Science defines standards based on risk of death from all causes:
Death rates are highest among adults who have high body weight for height
Next highest rates are for underweight adults
The lowest rates are among those who are normal weight for height

21
Q

Essential Fat

A

Needed for normal physiological function; manufacture hormones, component of cells, provides cushion for internal organs
3%- 5% for males
10-%-12% for females

22
Q

Health problems also related to…

A

where excess fat is stored

23
Q

Visceral fat

A

Abdominal areas; Much more metabolically active and more strongly related to disease risk than fat stored on hips, thighs, buttocks (Can be estimated by measuring waist circumference over 40 inches in males and over 35 in females)

24
Q

Body Mass Index

A

-Measure of your weight relative to your height – used to estimate the health significance of body weight

weight (kg) / [height (m)]2
Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98
weight (lb) / [height (in)]2 x 703
Example: Weight = 150 lbs, Height = 5’5” (65”)
Calculation: [150 ÷ (65)2] x 703 = 24.96

25
Q

BMI Pros

A
  • Easy to administer
  • No equipment needed
  • Decent indicator in non athletic population
26
Q

BMI Cons

A
  • Limitations: BMI estimates fat DOES NOT calculate and sometimes incorrectly estimates risk
  • Difficult to interpret and to project changes in actual weight loss to BMI changes
27
Q

Adults BMI

A

Underweight: Less than 18.5
Healthy weight: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: Over 30

28
Q

Children /Adolescents BMI

A 
Plotted using growth charts
Underweight: Ander 5th percent
Health weight: 5th to 85 percent
At risk of overweight: 85th to 95th percent
Overweight: Above 95th percent
29
Q

Ways to measure body composition

A
  • Dual Energy X-ray Absorptiometry
  • Hydrostatic Weighing
  • Bodpod
  • Skin Calipers
  • Bioelectrical Impedance
30
Q

Dual Energy X-ray Absorptiometry

A
  • Low-dose x-ray beams

- Not readily available to most fitness participants

31
Q

Hydrostatic Weighing

A
  • Been most common technique used in determining body composition in laboratory/research
  • Requires: time, skill, space, equipment
32
Q

Air Displacement aka: Bod Pod

A

Computerized pressure sensors determined the amount of air displaced by the person inside the chamber

33
Q

Skinfold Thickness

A
  • Measures subcutaneous fat
  • Uses calipers 3 to 7 sites on the body
  • all should be taken on right side
  • 2 to 3 measurements should be taken at each site by same technician
34
Q

Bioelectrical Impedance

A
  • Simple to administer
  • Accuracy is questionable
  • Principle (Fat tissue is less efficient conductor than lean tissue of electrical current)
35
Q

Preventing Obesity in Children

A
  • Early development of healthy eating and activity habits

- Family approach

36
Q

Preventing Obesity in Adults

A
  • Regular exercise (can prevent or lessen weight gain)
  • Portion sizes
  • Listening to body (hungry/full)
  • Sleep
37
Q

Underweight

A
  • Less that 12% females and 5% males
  • People who are underweight and unhealthy are more likely to experience fatigue, illness, longer to recover from illness, decrease bone density , intolerant to cold
38
Q

Realistic View of body weight

A
  • Size acceptance

- Health at every size

Nutrition 2 (7 decks)

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