unit 6: physical activity and exercise for health and fitness Flashcards
physical activity
any body movement carried out by the skeletal muscles that requires energy
exercise
planned repetitive movement performed specifically to improve or maintain physical fitness
physical fitness
body’s ability to respond or adapt to the demands and stress of physical effort
health-related fitness
-cardiorespiratory endurance
-muscular strength
-muscular endurance
-flexibility
-body composition
cardiorespiratory endurance
ability to perform prolonged, large muscle, dynamic exercise at moderate to high intensity
-depends on lungs ability to deliver o2 to blood, hearts capacity to pump blood, ability of nervous system and blood vessels to regulate blood flow and bodys ability to use o2 and process fuels for exercise
muscular strength
amount of force a muscle can produce w/ a single maximum effort
-depends on size of muscle cells and ability of nerves to activate muscle cells
-greater muscle mass = higher rate of metabolism and faster energy use, maintaining a healthy body weight
muscular endurance
ability to resist fatigue and sustain a given level of muscle tension
-holding a muscle contraction for a long time or to contract a muscle repeatedly
-important for good posture and injury prevention
flexibility
ability to move joints through their full range of motion
-depends on joint structure, length and elasticity of connective tissue and nervous system activity
body comp
proportion of fat and fat free mass (muscle, bone and water) in body
-healthy: high proportion of fat free mass and an acceptably low level of body fat for given age/sex
skill related components of fitness
speed
power
agility
balance
coordination
rxn time
benefits of exercise
-reduced risk of premature death
-improved cardiorespiratory functioning
-more efficient metabolism
-improved body composition
-reduces cardiovascular disease, cancer, osteoporosis, type 2 diabetes
-reduced stress
-reduced anxiety and depression
-improved self image
-improved sleep
-enhances learning and memory
-enjoyment
-improved immune function
-prevention of injuries and low-back pain
-improved wellness for life
risks of exercise
-traumatic injuries
-overuse injuries
-general overstress
-temp injury
-sudden cardiac death
-compulsive injuries
aerobic activity
-walking, swimming, cycling, dancing, running
anaerobic activity
-sprinting, weight lifting, hiit (high intensity interval training,
fitt principle for cardiorespiratory
-aerobic activity that uses large muscle groups
-4-7 days per week
-55-90% of max heart rate (depending on current fitness level)
-30-60 mins
fitt principle for strength
-resistance activity performed at controlled speed through a range of motion
-2-4 days per week
-enough to enhance muscle strength and improve body comp
-8-12 repetitions of 8-10 diff exercises (min)
fitt principle for flexibility
stretching activity uses major muscle groups
-4-7 days per week
-enough to develop and maintain a full range of motion
-4 repetitions of 10-30 secs per muscle group (min)
basic principles of training
-specificity
-overload
-progressive overload
-reversibility
-individ difference
prevention of activity related injuries
-obtain medical eval if over 35 and have been sedentary
-increase activity level gradually
-warm-up: stimulate joints
-maintain correct techniques
-gentle movements
overtraining
-persistent pain in or around a joint
-difficulty performing a standard or familiar exercise
-increased susceptibility to infections
-feeling tired, lack of energy, enthusiams
-give body recovery
