Unit 6 Physical Activity Flashcards
what is physical activity
all leisure and non-leisure body movement produced by skeletal muscles that results in an increase in energy expenditure
what is exercise
planned, structured, repetitive physical activity that is specifically aimed at improving physical fitness
what is physical fitness
the extent to which the body can respond to increased physical demand
what are the components of physical fitness
cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition
what is muscular strength
force a muscle can produce with maximal effort
what does muscular strength depend on
on muscle cell size, and motor neuron activity
why are strong muscles important
for keeping the skeleton in proper alignment / posture
what are the benefits of exercise
improves digestion, improves metabolism, improves respiratory capacity, enhances immunity, improves mobility and independence
how does physical fitness protect against CVD
stronger heart muscle, effective blood pumping, and lower blood pressure
how does physical fitness protect against blood cholesterol levels
increased HDL, decreased health risk
how does physical fitness protect against type 2 diabetes
improves insulin sensitivity
what diseases does physical activity prevent
CVD, blood cholesterol levels, type 2 diabetes obesity, certain cancers, and osteoporosis
what are the risks of excerise
traumatic injuries, overuse injuries, general over stress, temperature injury, sudden cardiac death, and compulsive tendencies
what is a blister
accumulation of fluid in one spot under the skin
what is a bruise
pain, swelling, and discolouration
what is a fracture or dislocation
pain, swelling, tenderness, loss of function and deformity
what is a joint sprain
pain, tenderness, swelling, discolouration and loss of function
what is a muscle cramp
painful, spasmodic muscle contractions
what is muscle soreness or stiffness
pain and tenderness in the affected muscle
what is a muscle strain
pain, tenderness, swelling, and loss of strength in the affected muscle
what is plantar fasciitis
pain and tenderness in the connective tissue on the bottom of your feet
what is a shin splint
pain and tenderness on the front of the lower leg; sometimes also pain in the calf muscle
what is tendinitis
pain, swelling, and tenderness of the affected area
what is a side stitch
pain on the side of the abdomen
what are the two ways the body produces energy
aerobically and anaerobically
what is the equation to aerobically produce energy
C6H12O6 + 6O2 → 6H2O + 6CO2 + 38 ATP
what is the equation to anaerobically produce energy
C6H12O6 → 2C3H6O3 + 2 ATP
what is the difference between aerobic and anaerobic energy production
aerobic uses oxygen, anaerobic doesn’t
what does cardiorespiratory fitness include
aerobic activity that uses large muscle groups
what does strength fitness include
resistance activity performed at controlled speed through a range of motion
what does flexibility fitness include
strength activity that uses major muscle groups
what does isometric exercise involve
force generation without movement, like contracting your abdominal muscles
what does isotonic exercise involve
force and movement, bench press, sit ups, bicep curls, and push ups
what is flexibility
range of motion around a joint
what are the basic principles of training
specificity, overload, progressive overload, reversibility and individual differences
what does the specificity principle include
specific adaption to imposed demand
what does the overload principle include
in order to see improvement in fitness, must challenge the body beyond its current abilities
what does the progressive overload principle include
overload is increased over time
what is the reversibility principle include
you can lose up to 50% of fitness improvements within 2 months if you stop exercising
what does warming up do
stimulates joints to produce lubricating fluid; readies metabolism
what are main signs of overtraining
persistent pain, increased difficulty performing standard exercise, increased susceptibility to infections, and general feeling of tiredness
what is cardiorespiratory endurance
the ability to perform prolonged, large muscle, dynamic exercise at moderate high intensity
what does cardiorespiratory endurance depend on
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
what does muscular strength depend on
the size of muscle cells and the ability of nerves to activate muscle cells
what is sarcopenia
loosing muscle cells
what are the benefits of muscular strength training
reduced risk of CVD and osteoporosis
what is muscular endurance
the ability to resist fatigue and sustain a given level of muscle tension
how is muscular endurance developed
by stressing the muscles with a greater load
what does flexibility depend on
joint structure, the length and elasticity of connective tissue and nervous system activity
what makes up the fat free mass in the body
muscle, bone, and water
what does a healthy body composition involve
a high proportion of fat free mass and an acceptably low level of body fat
what are the skill related components of fitness
speed, power, agility, balance, coordination, and reaction time
what is speed
the ability to perform a movement in a short time
what is power
the ability to exert force rapidly, based on a combination of strength and speed
what is agility
the ability to change the body’s position quickly and accurately
what is balance
the ability to maintain equilibrium while either moving or stationary
what is coordination
the ability to perform motor tasks accurately and smoothly by using body movements and the sense
what is reaction time
the ability to respond quickly to a stimulus
what are the benefits of physical wellness
increases stamina, helps avoid illness, controls weight and stress, and generates more energy
what does levels of fitness depend on
physiological factors such as the heart’s ability to pump blood and the size muscle fibres
