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BPK 140 > Unit 6 Physical Activity > Flashcards

Unit 6 Physical Activity Flashcards

1
Q

what is physical activity

A

all leisure and non-leisure body movement produced by skeletal muscles that results in an increase in energy expenditure

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2
Q

what is exercise

A

planned, structured, repetitive physical activity that is specifically aimed at improving physical fitness

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3
Q

what is physical fitness

A

the extent to which the body can respond to increased physical demand

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4
Q

what are the components of physical fitness

A

cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition

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5
Q

what is muscular strength

A

force a muscle can produce with maximal effort

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6
Q

what does muscular strength depend on

A

on muscle cell size, and motor neuron activity

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7
Q

why are strong muscles important

A

for keeping the skeleton in proper alignment / posture

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8
Q

what are the benefits of exercise

A

improves digestion, improves metabolism, improves respiratory capacity, enhances immunity, improves mobility and independence

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9
Q

how does physical fitness protect against CVD

A

stronger heart muscle, effective blood pumping, and lower blood pressure

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10
Q

how does physical fitness protect against blood cholesterol levels

A

increased HDL, decreased health risk

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11
Q

how does physical fitness protect against type 2 diabetes

A

improves insulin sensitivity

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12
Q

what diseases does physical activity prevent

A

CVD, blood cholesterol levels, type 2 diabetes obesity, certain cancers, and osteoporosis

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13
Q

what are the risks of excerise

A

traumatic injuries, overuse injuries, general over stress, temperature injury, sudden cardiac death, and compulsive tendencies

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14
Q

what is a blister

A

accumulation of fluid in one spot under the skin

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15
Q

what is a bruise

A

pain, swelling, and discolouration

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16
Q

what is a fracture or dislocation

A

pain, swelling, tenderness, loss of function and deformity

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17
Q

what is a joint sprain

A

pain, tenderness, swelling, discolouration and loss of function

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18
Q

what is a muscle cramp

A

painful, spasmodic muscle contractions

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19
Q

what is muscle soreness or stiffness

A

pain and tenderness in the affected muscle

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20
Q

what is a muscle strain

A

pain, tenderness, swelling, and loss of strength in the affected muscle

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21
Q

what is plantar fasciitis

A

pain and tenderness in the connective tissue on the bottom of your feet

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22
Q

what is a shin splint

A

pain and tenderness on the front of the lower leg; sometimes also pain in the calf muscle

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23
Q

what is tendinitis

A

pain, swelling, and tenderness of the affected area

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24
Q

what is a side stitch

A

pain on the side of the abdomen

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25
Q

what are the two ways the body produces energy

A

aerobically and anaerobically

26
Q

what is the equation to aerobically produce energy

A

C6H12O6 + 6O2 → 6H2O + 6CO2 + 38 ATP

27
Q

what is the equation to anaerobically produce energy

A

C6H12O6 → 2C3H6O3 + 2 ATP

28
Q

what is the difference between aerobic and anaerobic energy production

A

aerobic uses oxygen, anaerobic doesn’t

29
Q

what does cardiorespiratory fitness include

A

aerobic activity that uses large muscle groups

30
Q

what does strength fitness include

A

resistance activity performed at controlled speed through a range of motion

31
Q

what does flexibility fitness include

A

strength activity that uses major muscle groups

32
Q

what does isometric exercise involve

A

force generation without movement, like contracting your abdominal muscles

33
Q

what does isotonic exercise involve

A

force and movement, bench press, sit ups, bicep curls, and push ups

34
Q

what is flexibility

A

range of motion around a joint

35
Q

what are the basic principles of training

A

specificity, overload, progressive overload, reversibility and individual differences

36
Q

what does the specificity principle include

A

specific adaption to imposed demand

37
Q

what does the overload principle include

A

in order to see improvement in fitness, must challenge the body beyond its current abilities

38
Q

what does the progressive overload principle include

A

overload is increased over time

39
Q

what is the reversibility principle include

A

you can lose up to 50% of fitness improvements within 2 months if you stop exercising

40
Q

what does warming up do

A

stimulates joints to produce lubricating fluid; readies metabolism

41
Q

what are main signs of overtraining

A

persistent pain, increased difficulty performing standard exercise, increased susceptibility to infections, and general feeling of tiredness

42
Q

what is cardiorespiratory endurance

A

the ability to perform prolonged, large muscle, dynamic exercise at moderate high intensity

43
Q

what does cardiorespiratory endurance depend on

A

the lungs’ ability to deliver oxygen to the bloodstream, the heart’s capacity to pump blood, the ability of the nervous system and blood vessels to regulate blood flow and the body’s ability to use oxygen and process fuels for exercise

44
Q

what does muscular strength depend on

A

the size of muscle cells and the ability of nerves to activate muscle cells

45
Q

what is sarcopenia

A

loosing muscle cells

46
Q

what are the benefits of muscular strength training

A

reduced risk of CVD and osteoporosis

47
Q

what is muscular endurance

A

the ability to resist fatigue and sustain a given level of muscle tension

48
Q

how is muscular endurance developed

A

by stressing the muscles with a greater load

49
Q

what does flexibility depend on

A

joint structure, the length and elasticity of connective tissue and nervous system activity

50
Q

what makes up the fat free mass in the body

A

muscle, bone, and water

51
Q

what does a healthy body composition involve

A

a high proportion of fat free mass and an acceptably low level of body fat

52
Q

what are the skill related components of fitness

A

speed, power, agility, balance, coordination, and reaction time

53
Q

what is speed

A

the ability to perform a movement in a short time

54
Q

what is power

A

the ability to exert force rapidly, based on a combination of strength and speed

55
Q

what is agility

A

the ability to change the body’s position quickly and accurately

56
Q

what is balance

A

the ability to maintain equilibrium while either moving or stationary

57
Q

what is coordination

A

the ability to perform motor tasks accurately and smoothly by using body movements and the sense

58
Q

what is reaction time

A

the ability to respond quickly to a stimulus

59
Q

what are the benefits of physical wellness

A

increases stamina, helps avoid illness, controls weight and stress, and generates more energy

60
Q

what does levels of fitness depend on

A

physiological factors such as the heart’s ability to pump blood and the size muscle fibres

61
Q
A

BPK 140 (13 decks)

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