stuff from the book (my sweet lord carry me through) Flashcards
What percentage of cases of coronary heart disease are caused by physical inactivity
6.7
what percentage of type two diabetes cases are caused by physical inactivity
8.3
what percentage of breast cancer cases are caused by physical inactivity
12.4
what percentage of colon cancer cases are ‘’
12.0
aerobic means
with oxygen-it is the primary means of improving cardiorespiratory fitness
How is muscular endurance often measured?
the number of curl-ups you can do
what is the most common measure of flexibility?
the sit and reach test
does aerobic exercise increase the number of capillaries in trained skeletal muscle?
yes
what does regular exercise reduce in the blood?
low density lipoproteins, total cholesterol, triglycerides (a blood fat)
What does exercise increase in the blood?
High densuty lipoproteins- good cholesterol
what amount of cancer couuld be prevented by being physically active and eating well?
one third
what specific cancers does regular exercise lower the risk of?
colon. rectal and breast cancer
is osteoperosis more common in men or women?
women
what activities help prevent osteoporosis?
regular weight-bearing and strength-bulding activities
what else is needed for bone benefits of exercise
healthy hormone levels, calcium and vitamin d
what does moderate physical activity temporarily increase?
white blood cells
what form is used to show the relationship of physical activity to disease susceptibility?
A J shaped curve.
In addition to the whole mets game formula, what is improved by physical activity?
back strength
who experienced the greatest benefits from physical activity in terms of longevity
sedentary individuals who added a little physical activity to their lives.
What is the early stage of becoming more active called
the initial conditioning phase
what is the recommended goal for steps per day?
10,0000
How many calories are burned by walking 3mph?
120
How many burned by calisthenics for 30 min
130
How many by leisure cycling
140
how many by walking 4-5mph
230
How many by singles tennis
280
How many by soccer
300
how many by jogging
400
how many by jumping rope
420
what Borg’s rating of perceived exertion should be your target?
12 to 16
how does walking and biking save time?
Cycling is the fastest mode of travel door to door for distances up to six miles in city centers. Walking is faster for distances of about a mile.
specificity=?
focus on a particular muscle group produces results only in that group
selection=
single joint exercises will only strength specific muscle strength while multiple joint exercises are better for overall strength
principles of exercise order
complete large muscle group exercises (bench or leg press) before small-muscle group activities. multiple joint before single joint. High-intensity before low-intensity.
benefits of physical activity for people with asthma
strengthens respiratory muscles, improves immune system functioning, and helps in weight maintenance. keep inhaler nearby and warm up and cool down properly
problems with exercise for obese people
heat intolerance, shortness of breath, lack of flexibility, frequent musculoskeletal injuries and difficulty with balance in weight-bearing activities.
considerations for fat-cercise
emphasis on physical activites that can be sustained for thirty minutes or more, such as walking, swimming, or bicycling. start slow (5 to ten minutes at 55 to 65 percent of maximal heart rate) work up to at least 30 to 60 minutes of exercise a week
Coronary disease and hypertension considerations
it might be necessary to participate in a supervised exercise program for individuals with heart disease because of increased risk of cardiac death.
How does physical activity benefit individuals with type two diabetes?
By improving insulin transport into cells, controlling body weight, and reducing risk of heart disease.
What should people with type 1 diabetes consider before exercising.
eat 1 to 33 hours before exercise, eat complex carbohydrates after exercise, avoid late night exercise activity, and monitor blood glucose before during and after. Longer exercise is required to reduce weight- work up to sixty minutes at 40 to 60 percent maximal heart rate
older adult considerations
no weight bearing activities.
How much more energy per gram does fat contain than carbohydrates
more than double
what are carbohydrates stored as in the body?
glycogen
what is excessive dehydration?
greater than 2 percent loss of bodyweight
how much water should you consume
5 to 7 ml per kg (0.7 to 1.07 per pund) 4 hours prior to exercise.
