Understanding Wellness Flashcards
4th leading risk factor for global mortality
Physical inactivity
Physical activity
– Can be any purposeful and repeated bodily movement produced by voluntary skeletal muscle actions that increase metabolism
Examples: gardening, walking the dog, cleaning the house
Exercise
Planned, structured, and repetitive bodily movements performed to improve or maintain one or more components of physical fitness
Examples: weightlifting, taking an aerobics class, running 5 miles
True exercise must produce a
stress that stimulates cellular responses and generates the potential for new or sustained adaptations
Principle of Overload
stress must be applied beyond that which the body is accustomed to promote adaptations
Principle of Progression
once the body has adapted to a level of stress, additional stress is needed to promote further adaptations; progressive-overload is practically combined in structured exercise programs for ongoing adaptation
Principle of specificity
– a desired adaption occurs in response to specific stress placed upon the body; exercises and activities chosen must be matched to reflect the fitness goals
Elastic response
presents as an acute response to an unaccustomed level of stress, but the system reverts back to the starting condition once the stimulus of stress is removed
Example – a sedentary person walks 1 mile on a Saturday; experiencing an acute increase in their heart rate and metabolism, but no lasting adaptations
Plastic response
occurs with repeated stress which causes system improvements due to adequate recurring exposure; chronic adaptations and changes occur
Example – a sedentary person walks 1 mile at a frequency of 4x per week for eight (8) weeks; experiencing a mild reduction in their resting heart rate and improvements in their aerobic capacity
baseline health benefits:
150 min of moderate-intensity activity per week
Or 75 min of vigorous activity per week
Or an equivalent mix of the two intensities at doses of ≥10 minutes at a time each day, combined with muscle strengthening activities 2x per week
Should exert 1,000 kcals per week
For greater health/fitness benefits:
The duration of physical activity for all three choices is simply doubled (300 min for moderate exercise or 150 min vigorous exercise)
The strengthening requirements remain the same
Should exert 2,000 kcals per week
Moderate-intensity physical activity
Performed at 3.0-5.9 times the intensity of rest
On a scale relative to an individual’s personal capacity = 5-6 on a scale of 0-10
Vigorous-intensity physical activity
Performed at 6.0 or more times the intensity of rest
On a scale relative to an individual’s personal capacity = 7-8 on a scale of 0-10
Muscle-strengthening activity
Includes exercise that increases skeletal muscle strength, power, endurance, and/or mass
Examples of moderate intensity exercises
Cycling at a pace <10 mph
Water Aerobics
Gardening
Walking at s3 mph
Tennis (doubles)
Snorkeling or recreational swimming
Yoga
Golf while wheeling clubs
Playing frisbee
Shoveling light snow
