physical health Flashcards
defined as bodily movements produced by the skeletal muscles that lead to energy expenditure.
PHYSICAL ACTIVITY
Four Domains:
- Occupational
- Domestic
- Transportation
- Leisure Time
a type or subcategory of physical activity
EXERCISE
known as cardio or endurance
activity. They improve the efficiency of aerobic energy
production and cardiorespiratory endurance.
Aerobic activities
are called resistance training. They improve muscular strength and
muscular power
Muscle-strengthening activities
referred to as weight-bearing or weight-loading activity; They
produce force on the bones that promotes bone growth and strength.
Bone-stretching activities
Can also be aerobic and muscle-strengthening in nature as they often involve a person’s feet impacting the ground
Bone-stretching activities
BASIC FUNCTIONS OF ENERGY SYSTEMS:
Phosphagen System
Anaerobic glycolysis
Aerobic system
fastest way of acquiring energy for the muscle; short bursts of intense activity such as five-second sprints or jumping are fueled through this energy system.
Phosphagen System
second fastest way of obtaining energy to keep the muscles contracting; does not require oxygen to generate energy
Anaerobic glycolysis
a system needed to generate energy for activities longer than three minutes; requires oxygen
Aerobic system
planned, structured, repetitive bodily movements
that someone engages in for the purpose of
improving or maintaining physical fitness or health
exercise
hiking,skateboarding, brisk walking, etc.
Aerobic activities
most activities in the gym that use weights,
weight machines, etc.
Muscle-strengthening activities
hopping, jumping jacks,skipping, etc.
Bone-stretching activities
Benefits of engaging in
regular physical activities
PHYSIOLOGICAL
BIOMECHANICAL
BEHAVIORAL
PHYSICAL FITNESS ASSESSMENTS
HEALTH-RELATED PHYSICAL FITNESS
Three Main Components
of Health-related Fitness:
Cardiovascular-respiratory endurance
Muscular fitness
Body composition
Self-assessment
Maintenance and Repair
are designed to give individualized feedback regarding one’s overall fitness status and/or physiological reactions to physical activity effort.
Physical fitness assessments
is also called functional fitness because it helps ensure that a person will be able to function effectively and meet the demands and tasks of everyday life.
Health-related physical fitness
is the level at which your heart, lungs, and muscles work together when you’re exercising for an extended period of time.
Cardiorespiratory endurance
Muscular Fitness includes two health-related components of fitness:
muscular strength and muscular endurance
is the ability of a muscle group to apply a maximal force against a resistance at one time
muscular strength
is the ability to repeat muscle movement over a period of time
muscular endurance
This type of fitness includes two health-related components of fitness: muscular strength and muscular endurance.
Muscular Fitness
is a method of describing what the body is made of. It includes fat, protein, minerals and body water.
Body composition
is primarily designed to help people determine and gauge their personal fitness level by recording and evaluating their assessment results.
Self-assessment
This process involves the maintenance and repair of equipment.
Maintenance and Repair
Increased strength
Improved muscular endurance
Increased HDL level (good cholesterol)
Improved insulin level
Lower blood pressure
Lower percentage of body fat
Reduced risk of metabolic dysfunction
Reduced risk of type 2 diabetes
Improved bone health
PHYSIOLOGICAL
Improved flexibility with age
Improved balance
Improved mobility
Increased motor skills and confidence to engage further in physical activity and exercise
Improved proprioception (the sense of how one’s body is positioned)
BIOMECHANICAL
Increased self-confidence
Improved self-efficacy
Decreased depression and anxiety
Behavioral change
BEHAVIORAL
Perform various assessment tools
Select self-assessment tools that are best for you.
Execute trials
Administer self-assessment tools for personal progress
Use health standards and norms instead of comparing yourself with your peers
Data from self-assessment tools are personal
GUIDELINES TO ATTAINING PHYSICAL FITNESS
Have insufficient time for exercise
Consider exercise as an inconvenience
Lack of self-motivation
Find exercise not enjoyable
Find exercise boring
Lack confidence in their ability to be physically active
Have fear of being injured or have recent injury
Lack self-management skills
Lack encouragement, support, or companionship from family and friends
Do not have adequate facilities
BARRIERS TO PHYSICAL ACTIVITY
