Weeks 1-7 Flashcards
Basal level
energy expenditure required to keep one alive while at rest
Physical Activity
Any bodily movement produced by the contraction of skeletal muscles that increases energy expenditure above a basal level
Inactive
Not getting any moderate or vigorous intensity physical activity beyond basic movement from daily life activities
Insufficiently Active
doing some moderate or vigorous intensity physical activity but less than the target range for meeting the key guidelines for adults
Active
Doing the equivalent of 150 minutes to 300 minutes of moderate intensity physical activity a week. This level meets the key guidelines target range for adults
Highly Active
Doing more than 300 mins of moderate physical activity a week
Exercise
Physical activity that is planned, structured, repetitive, and designed to improve or maintain physical fitness, physical performance, or health
Sedentary Behavior
Refers to any walking behavior characterized by a low level of energy expenditure (Less than or equal to 1.5 METs) while sitting, reclining, or laying
METs
metabolic equivalent of task, measures energy required to do a task
MET min equation
MET level x duration(min) x # of sessions a week
Performance related physical fitness
goes beyond goals of basic health and involves agility, speed, balance, power, coordination, and reaction time
Caloric expenditure
the total number of calories a body uses to maintain its functions and perform activities over a specific period.
Health related physical fitness
is a multidimensional construct that refers to the characteristics and attributes that allow a person to perform physical activity in a way that supports their day-to-day life. Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition are major aspects
Overload
physical stress on body when physical activity is a greater intensity than one is used to, causes fatigue or injury
Progression
progress to a higher physical activity level by continued overload and adaptation, improves flexibility, best to work in small steps
Specificity
benefits of physical activity specific to body system doing the work, example would be running to decrease your mile time
Functional Ability
is the capacity of a person to perform tasks or behaviors that enable him or her to carry out everyday activities, such as climbing stairs, or to fulfill basic life roles, such as personal care, grocery shopping, or playing with grandchildren
Field body composition methods
Skinfold calipers (they measure the skinfold of different parts of the body), body mass index (weight divided by height), and bioelectric impedance analysis (Measures impedance to the flow and distribution of a radio frequency, alternating current, measures total body water)
Lab body composition methods
Hydrostatic weighing (You weigh someone under water, based on total body density), Bod Pod (measures weight and volume, Large computerized device), DEXA (Imaging test that uses low levels of x-rays to measure bone density as well as body composition)
FITT training principle
frequency, intensity, time, type
Heart Rate zones
VO2 max, anaerobic, aerobic, weight control, moderate activity. To calculate max heart rate, 220 minus your age.
