Unit 2 - Active Living Flashcards
Define: Physical Activity
any body movement produced by the skeletal muscles that results in an increase over resting energy expenditure
What is The Public Health Agency of Canada (PHAC)?
The organization that has the lead responsibility for improving the health and well-being of Canadians
What are the three goals of PHAC?
- funding national healthy living projects
- improving collaboration between federal, provincial, and territorial governments with regard to healthy living initiatives
- collecting and sharing knowledge about healthy living so national, provincial, and municipal agencies can make informed decisions when implementing healthy living strategies
The Canadian Physical Activity Guidelines recommends how many accumulative minutes of moderate to vigorous intensity aerobic physical activity (MVPA) per week for ages 18-64?
150
Define: Physical Fitness
the ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge
Define: Exercise
physical activity that you plan, structure, and repeat for the purpose of conditioning your body
What are the 5 health-related components of physical fitness?
- aerobic or cardiorespiratory endurance,
- muscular strength,
3, muscular endurance, - flexibility, and
- body composition
What is body composition?
the ratio of fat and lean body tissue
Define: Cardiorespiratory fitness
The ability of the heart to pump blood through the body efficiently so a person can sustain prolonged rhythmic activity.
What are the two components of Muscular Fitness?
strength and endurance.
Define: Muscular Strength
the force within muscles; it is measured by the absolute maximum weight that a person can lift, push, or press in one effort
Define: Flexibility
the range of motion around specific joints
Define: Physical conditioning (or training)
the gradual building up of the body to enhance cardiorespiratory or aerobic fitness, muscular strength, muscular endurance, and flexibility; and healthy body composition.
Define: Functional Fitness
the performance of daily activities
Define: Agility
the ability to change your body position and direction quickly and efficiently
Define: Balance
the body’s ability to maintain proper equilibrium
Define: Coordination
the integration of the nervous and muscular systems, which allows for harmonious body movements
What are the 2 components of Power?
Speed and force
What are the 9 benefits of regular exercise?
better bones
better mental health and functioning
brighter mood and less stress
enhanced immunity
healthier heart and lungs
longer and more Active life
lowering the risk of cancer
lowering the risk of type 2 diabetes
lowering weight
What is the overload principle?
a greater stress or demand on the body than it’s usually accustomed to handling
What does Progressive overloading do?
gradually increases physical challenges and provides the benefits of exercise without the risk of injuries
What does FITT stand for?
frequency (how often you exercise), intensity (how hard), time (how long), and type (specific activity).
What is the reversibility principle?
the opposite of the overload principle. Just as the body adapts to greater physical demands, it also adjusts to lower levels. If you stop exercising, you can lose as much as 50 percent of your fitness improvements within two months.
What are the two ways to determine whether you are exercising hard enough or if you are overdoing it?
Target heart rate and rating of perceived exertion (RPE)
