Roll of Exercise in Health and Wellness Flashcards
What is the definition of health?
The condition of being well or free from disease
What is exercise?
Activity requiring physical effort, carried out especially to sustain or improve health and fitness
What is the BMI range for underweight, normal, overweight, and obese?
30
What are the ACSM physical activity recommendations?
30 min. of moderate aerobic activity for 5 or more days a week OR 20 min. of vigorous aerobic activity 3 or more days a week
What are the physical activity recommendations for managing body weight?
60 min. of moderate to vigorous activity most days of the week
What are the physical activity recommendations for sustaining body weight loss?
60-90 min. of daily moderate activity
What defines moderate activity in terms of the heart?
60-75% of max heart rate
How do you calculate max heart rate?
220-age
What are 8 benefits of regular physical activity and/or exercise?
- Increase in maximal O2 uptake
- Decrease myocardial cost
- Decrease HR and BP at a given submax intensity
- Increase exercise threshold for onset of CVD
- Decreased resting BP
- Increased HDL cholesterol and decreased triglycerides
- Higher activity/fitness levels associated with lower death rates from CAD
- Increased fitness level associated with decrease in arterial stiffness
How many annual deaths are related to lack of physical activity?
250,000 deaths
What are some exercise programming recommendations?
To optimize energy expenditure and minimize injury potential
What is a way exercise can be ineffective?
If the individual is not motivated or ready to make the change
What is a primary reason for discontinuing exercise?
Injury
What is a good way to start exercising?
Gradual progression of intensity and duration
How much dietary fiber should a woman and man take in per day?
25 grams and 38 grams respectively
