Unit 2 Chapter 7 Flashcards
Definition of Physical Activity
Anything that you do when you are not sitting or lying down
Household tasks, work movement, leisure activities, etc.
6 components of fitness
motivation
cardiorespiratory fitness
body strength
endurance
flexibiltiy
body composition
VO2 Max
max amount of O2 body consumes and uses for physical activity
Target HR
training is effective once the exercise is within this rate. 60-80% max HR
Endurance
Ability to move an object, including self, without being fatigued quickly
Aerobic and strength training activities
Flexibility
Degree which you rotate, bend, and twist the body
Benefits the body well
Includes yoga and tai chi
Body Composition
Relative amounts of fat-free mass (water, protein, minerals) and both essential and storage fat
Body Fat percentage
percent of body weight attributed to storage and essential fat.
Body fat percentage for males
10-20%
Body Fat Percentages for Females
15-30%
Bone density %
4%
Calories per minute
1 calorie = 25 steps of walking
METs
Metabolic Equivalents
PAL
Physical Activity Level
Amount of energy expended per day above that required for basal metabolism
FITT
Frequency, Intensity, Time, and Type
Discuss exercising in hot and cold weather.
don’t excercise in too hot or cold weather
4 types of physical activity tasks
Household tasks
Work-related movement
Leisure-time activities
Skill-based performance activities
the chemical term for aerobic energy production.
oxidation
MET activity levels
1 Met = approx 1.2 cal
Moderate Physical Activity = 3–6 METs
Vigorous Physical Activity = more than 6 METs
Physical Activity Level
Sedentary = PAL less than 1.4
Moderate Physical Activity = 1.4–1.7
Vigorous Physical Activity = greater than 1.7
How many calories should you burn a day?
120–300 calories/day or 600–1500 calories/week
Walk for 30–45 min/day (3–4 mi/hr)
3–4 RPE (rate of perceived exertion)
10,000 steps per day
Vigorous activity 3+ days a week for 20 minutes
Cardiorespiratory fitness
The degree to which the body can supply sufficient fuel to produce sustained, effortful physical activity
aerobic training
body strength
The ability of a muscle or a group of muscles to move an object, including your body.
Strength Training
pilates
endurance
The ability to move an object, including yourself, without becoming quickly fatigued.
aerobic & strength training activities
How often should you do yoga
30 minutes at a time, 2–3 times a week
Low bone density
osteoporosis
3 types of performing enhancers substances
stimulants, muscle enlargers, and endurance enhancers
