Fitness For Life Packet I – Flashcards
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physical fitness
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General state of good physical health
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cardiovascular endurance
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ability of body to deliver oxygen and nutrients to tissues and to remove waste
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muscular strength
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Ability of muscle to exert force
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flexibility
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ability to move joints and use muscles through their full range of motion
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body compostion
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body in terms of lean mass and fat mass
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walking goal for better health...
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30 minutes of walking daily
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walking goal to slim down...
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45 minutes, 5 times a week
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how does walking provide fitness benefit?
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good form of aerobic exercise, provides body with a regular and and less-intense workout
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benefits from stair climbing
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firm butt :), legs and stomach
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climbing stairs as a daily fitness benefit..
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low intensity, but still rigorous, time efficient
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chores daily fitness benefit..
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burn 100 calories in 20 minutes
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aerobic exercise (10 ways)
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-live longer -maximize oxygen in bloodstream -increase blood flow to the lungs -release endorphins -more efficient -stronger -stamina increase -more energy -healthier body -better self esteem
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how can you control your weight?
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healthy diet and aerobic exercise
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how can you increase your stamina?
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aerobix exercise
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how can you ward off viral illnesses?
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aerobic exercise
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how can you reduce health risks?
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Aerobic exercise
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how can you manage chronic conditions?
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aerobic exercise
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how can you keep your arteries clear?
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aerobic exercise
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how can you strengthen your heart?
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aerobic exercise
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how can you boost your mood?
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aerobic exercise
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how can you stay active and independent as you grow older?
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aerobic exercise
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how can you live longer?
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aerobic exercise
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how can you fix all the problems in the world?
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AEROBIC EXERCISE (just kidding, :))
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what is aerobic exercise?
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repeatedly moving large muscles in arms, legs and other areas of your body
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what are the ten benefits to aerobic exercise?
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-control weight -increase stamina -ward off viral illness -reduce health risks -manage chronic conditions -strengthen your heart -keep your arteries clear -boost your mood -stay active and independent as you get older -live longer
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when you begin exercising, you should...
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start slowly
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seven tips for adding aerobic activity
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-maintain a comfortable pace -increase your work out stages -select activities that fit your personality and have an element of fun -plan a work out schedule -maximize both safety and comfort -encourage friends or family to support or join you in your activity -challenge yourself
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frequency
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number of times you've exercised
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intensity
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level of effort you put into each exercise
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time
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how much total time is spent in routine
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type
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whether you do aerobics or strength training
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frequency guidelines (aerobic)
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3 to 5 times per week
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intensity guidelines (aerobic)
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60-80% maximum heart rate
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time guidelines (aerobic)
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15-20 OR 20-60 minutes
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type guidelines (aerobic)
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as many muscles as possible
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frenquency guidelines (s.t.)
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each body part, 1-2 times per week
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intensity guidelines (s.t.)
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10 to 15 reps per set, split routine no more than 2-3 exercises, 2-4 sets
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time guidelines (s.t.)
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30-45 OR 20-60 minutes
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type guidelines (s.t.)
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compound, isolation
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How much total time spent during an exercise routine
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G. Time
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Refers to whether you do aerobics or strength training
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H. Type
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You will control your weight, increase stamina, ward off illness, reduce health risks, manage chronic conditions, strengthen your heart, keep your arteries clear, boost your mood, help you stay active and independent as you get older, live longer
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M. Benefits of aerobic exercise
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a general state of good physical health
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F. physical fitness
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Refers to body in terms of lean mass and fat mass
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J. Body Composition
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could burn 100 calories in 20 minutes by doing these daily _______.
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E. chores
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Refers to number of times you exercise
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D. Frequency
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Ability of the body to deliver oxygen to tissues, remove wastes
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L. Cardiovascular endurance
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stands for Frequency, Intensity, Type, Time
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F.I.T.T. Principle
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America's favorite workout, easy on muscles and joints
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A. Walking
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Refers to level of effort out into each exercise
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P. intensity
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make half this type of food whole grain
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J. grains
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the number one drug of abuse at present
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M. Caffeine
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many types of this dietary supplement has become increasingly popular
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I. herbs
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eat more dark greens of this food type
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F. vegetables
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this dietary supplement is supposed to improve strength and performance in high intensity activities.
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G. creatine
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the ability to move joints and use muscles through their full range of motion
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Q. flexibility
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a form of resistance training in which the participant uses the muscles of the body to exhert force against an immovable object
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E. Isometric Exercises
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refers to the proportion of fat and tax-free mass in the body
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C. Body Composition
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rest periods between weight lifting sets
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O. work to rest ratio
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The ability of the body to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time
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T. cardiovascular endurance
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the number of breaths taken each minute
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B. Respiratory rate
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the points in your body where two bones meet
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S. joints
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this principle states that exercising a certain body part or component of the body primarily develops that part
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F. Sports specificity
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consists of stretching a muscle or group of muscles to its farthest point and then maintaining or holding that postition
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K. Static stretching
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when you stress the body in a manner it's unaccustomed
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R. the "overload principle"
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in this type of exercise, tension remains unchanged and the muscle's length changes
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J. Isotonic exercises
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the maximum volume of oxygen consumed per minute
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M. VO2 max
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the purpose of this type of exercise is to allow the muscle to perform repetitively over an extended period of time
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L. muscular endurance
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the amount of blood ejected per beat from left ventricle and measured in ml/beat
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P. Stroke volume
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this let's you measure your initial fitness level and monitor your progress
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G. target heart rate
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resistance based exercises designed to provide a specific level of resistance while maintaining a consistent speed of limb movement.
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A. isokinetic
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the stretching uses the momentum of a moving body or limb in attempt to force it beying normal range of motion
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D. Ballistic stretching
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the ability to make repeated contractions against a moderate load
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I. High repetition with low resistance exercises
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why is warming up important for physical training?
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muscle stiffness is directly related to muscle injury and therefore the warm-up should be aimed at reducing muscle stiffness
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why is cooling down an important principle in physical training?
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help muscles relax, realign muscle fibers and re-establish their normal range of movement
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what impact does active recovery have on training?
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-help your muscle soreness to go away faster -help your muscles recover and repair -enhance your psychological/mental recovery -promote mental and physical relaxation
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why is injury prevention important to training and physical fitness?
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recovery is difficult, lengthy rehab doesn't even work sometimes
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what are some ways to avoid injury?
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maintain good body alignment, balanced structure, flexiblity
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how does correct rehab effect physical fitness?
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rehab to heal and move naturally again
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what is true rehab?
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prescription to injury to reform muscles slowly to their natural state
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name some examples of aerobic exercise
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jogging, brisk walking, rowing, cycling, skiing and swimming
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name some examples of anaerobic exercise
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jumping, weightlifting, stress training, sprinting
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why is it important to avoid over-training?
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-movement coordination symptoms -condition symptoms -psychological symptoms
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why is it important to be aware of altitude when you are training?
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higher altitude, air is thinner, oxygen pressure is lower causing heart to beat faster
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why is it important to be aware of pollution when you exercise?
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when you exercise you draw in as much as 10 times more air, breathed in more deeply, therefore inhaling more pollutants
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why is temperature an important factor to be aware of when exercising?
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temperature can combine with personal factors and can affect exercise
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warm ups and cool downs
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warm ups are meant to get muscles warm and ready for exercise, cool downs are meant to align muscle fibers back to normal condition
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Active recovery
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hybrid between resting and exercising usually light jogging or walking
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passive recovery
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recovery through laying down/resting
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aerobic exercise
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light physical work
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anaerobic exercise
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heavier physical work
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what is the role of nutrition in overall health and fitness?
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healthy lifestyles make you feel better and prevent some chronic diseases
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what are some of the pros and cons to taking vitamins and minerals as dietary supplements?
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pros: can compliment your regular diet cons: cannot replace some nutrients and elements a good food diet can
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what are some pros and cons to using herbs as dietary supplements?
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pros: natural, dietary supplements cons: not a lot of research has been done yet to see negative effects
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explain the risks or benefits to taking other dietary supplements
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creatine: improves performance, no studies to show if it affects in the long term. protein: build muscle, harmful in excess amount a caffeine: increase endurance, improve alertness and concentration. addiction, sleep problems, changes in heart rhythm.
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in what positive ways can steroids be used?
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can treat conditions that cause hormone deficiency, like delayed puberty, and diseases that result in loss of lean muscle-mass
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what are the negative effects of steroids and how can they negatively affect a person's overall health and fitness?
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some people abuse these drugs to enhance performance. long term can effect brain pathways and chemicals and mood and behavior
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go lean with this type of food
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L. Protein (food group)
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need small but steady amounts for normal growth, function and health. together they are called micronutrients
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E. vitamins and minerals
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calcium rich foods
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H. Dairy
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Ability of the muscle to exert force for a brief period of time
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B. muscular strength and endurance
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what two things contribute to a person's overall level of fitness?
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-genetic background -lifestyle
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how can metabolism be changed?
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diet, activity, and genes
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what is leptin? and what does it do?
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hormone; regulates appetite
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what does your body do if you try to restrict calories?
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goes into starvation mode... (what a drama queen)
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what factors affect body type?
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metabolism, genes, lifestyle
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why are so many people unhappy with their bodies?
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they compare themselves to unrealistic figures
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what do we associate with being thin?
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hardworking, strong, successful, popular, beautiful, strong and self-disciplined
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what do we associate with being fat?
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lazy, ignorant, hated, ugly, weak and lacking will power
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how does the media have an influence on body image?
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portrayal of unrealistic images that are impossible to change
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what factors determine your weight and body composition?
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calorie intake, exercise, body type, none structure, the way you store fat
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is the "ideal body" really your key to health, success, beauty an happiness?
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No
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what are some diseases or health problems that are associated with a sendentary lifestyle?
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anxiety, cardiovascular disease, depression, diabetes, high blood pressure, colon cancer, obesity
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ideas of changing sedentary lifestyle...
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instead of driving somewhere near, you can walk or cycle
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cardiac muscle
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forms bulk of the wall around heart, striated, involuntary contraction
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smooth muscle
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walls of hollow internal structures, involuntary, smooth
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skeletal muscles
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attached to bones, striated, voluntary contraction
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important benefits to physical activity...
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strengthen muscles and bones, improves mood, reduces symptoms for depression and anxiety, social benefits, outlet for stress, distraction
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consists of body structure and weight
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E. Body Type
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multiple studies indicate that physical activity improves mood and reduces symtoms of depression and anxiety
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C. Mental health benefits
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Muscle tissue located in the walls of hollow internal structures such as blood vessels, the stomach, intestines, and urinary bladder
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A. smooth muscle
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your perception of how your body looks forms this image
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J. Body image
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fibers, aka twitch or fast oxidative fibers, contain very large amounts of myoglobin and very many blood capillaries.
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F. Type II A fibers
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Term used to describe the percentages of fat, bone and muscle in human bodies
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G. Body mass composition
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A type of lifestyle with no or irregular physical activity
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B. Sedentary lifestyle
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muscle tissue attached to the bones
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I. skeletal muscle
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when people participate in team events, boosts self confidence, and provides opportunities for interaction with others
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K. Social benefits
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forms the bulk of the wall of the heart
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H. Cardiac muscle
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fibers, also called fast twitch or fast glycolytic fibers, contain a low content of myoglobin and relatively few blood capillaries
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D. Type II B fibers
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exercise can be an outlet for frustrations, releases feel-good chemicals, offers a distraction and social support
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L. stress reduction
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Four major components of physical fitness
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-cardiovascular endurance -muscle strength and endurance -flexibility -body composition
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why is VO2 max important for cardiovascular endurance?
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maximum volume of oxygen consumed per minute, oxygen goes to pump through blood
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why is respiratory rate important to cardiovascular endurance?
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number of breaths taken each minute, good endurance=decrease in reputation rate
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why is cardiac output important to cardiovascular endurance?
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total volume of blood pumped by the ventricle per minute
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why is stroke volume important to cardiac endurance?
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is the amount of blood ejected per beat from left ventricle
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why is heart rate important to cardiac endurance?
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heart rate let's you measure your initial fitness level
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concepts of cardiac endurance
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VO2 max: oxygen consumed Respiration rate: breaths taken Cardiac output: blood pumped Stroke volume: blood ejected Heart rate: fitness level
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which type of stretching contributes to flexiblity?
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static stretching, holds muscles in positions. lessens sensitivity of tension receptors, which allows the muscle to relax and be stretched to a greater length
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what joints are used most in stretching exercises?
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diathrodial joints
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how do joints contribute or hinder flexibility?
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hold bones securely together but still permit considerable movement
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why is stretching important for increasing flexibility?
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holding muscles in position to loosen tension and become more flexible
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name the 10 basic stretches
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-spinal twist -hamstring stretch -calf stretch -chest stretch -shoulder stretch -quadriceps stretch -forearm stretch -triceps stretch -inner thigh stretch -"cat" back stretch
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what are the three major types of muscle strength exercise?
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isontonic: muscles length changes isometric: muscle is contracted with exertion of force isokinetic: resistance based
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why is overload principle an important concept relating to muscular strength?
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if you don't achieve "overload" you won't improve.
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why is the work to rest ratio important to muscle strength?
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allows complete phosphagen recovery
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why is high repitition and low resistance import to muscle endurance
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to train and allow muscles to perform repetitively over a period of time
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how is sport specificity related to muscular endurance?
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training for a specific sport using specific muscles
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describe the different concepts related to body composition
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overweight vs. overfat, energy balance, counting calories, diet connections, how many calories
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the ability to produce muscular force
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N. Muscular strength
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the total volume of blood pumped by the ventricle per minute
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H. Cardiac output
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eating a variety of nutrient packed foods every day
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B. balanced nutrition
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synthetically produced variants of the naturally occuring make sex hormone, testosterone
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K. steroids
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supplement in the form of whey powder
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C. Protein (dietary supplement)
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limit this food group
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A. Fats and sweets
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eat a variety of this food, rather than juice
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D. Fruits
