Section 3-3: Exercise, Fitness and Health Flashcards
What are the features of an effective fitness program?
define: fitness
ability to perform routine physical activity without undue fatigue
what is “overload principle”?
During exercise, push yourself just a bit beyond comfort level
- adaption to stress during exercise
- will be capable of doing more the more you push yourself
cardiorespiratory endurance determines…
how long you can continue a task
define: cardiorespiratory endurance
how well the heart functions (how well it moves fresh blood to where it is needed)
How to increase cardiorespiratory endurance?
aerobic exercise
what happens during aerobic exercise?
- increased HR
- increased use of O
benefits of regular aerobic exercise
- decrease resting HR
- increase SV
- increase VO2max (aerobic capacity)
define: VO2max
max amount of O that can be consumed by tissue during exercise
How to increase muscle strength & endurance?
repeatedly using muscles to move against resisting force (resistance/strength training)
gain of muscle =
hypertrophy
benefits of strength training
- muscle hypertrophy
- improve bone density
define: atrophy
loss of muscle
effect of exercise on energy expenditure
- increases overall energy expenditure
- biggest change is physical activity
- slightly increase in basal metabolism
effect of exercise on cardiovascular health
- lower BP
- increase HDL
effect of exercise on diabetes
increase insulin sensitivity
effect of exercise on cancer risk
reduce risk of breast & colon cancer
why does exercise reduce risk of breast cancer?
lowers estrogen levels
Diseases related to lack of physical activity
- osteoporosis
- stroke
- diabetes
- heart disease
- colon cancer
- breast cancer
- hypertension
Participaction =
government agency that promotes local sports projects