Chapter 12 Health
How will your target heart range for physical activity change as you grow older? Explain why.
Example: My target heart rate will be lower because my maximum heart rate will be lower.
What is the difference between physical activity and exercise?
Exercise is a purposeful kind of physical activity that is planned and physical activity is any form of movement that causes the body to use energy.
Suppose you are playing Frisbee with some friends, and one of them falls and injures his ankle. How do you deal with the injury?
First, find out how painful the injury is. Severe pain may indicate a fracture, which requires immediate medical help. Less severe pain may indicate a sprain, which can be treated with the P.R.I.C.E procedure.
What are the four elements of the F.I.T.T. formula? How can the four elements help you become fit?
Frequency, intensity, type, time
Raul is taking several honors classes that require a lot of homework, and often feels stressed. How can he incorporate physical captivity into his schedule to help reduce stress?
He could walk to school or take stairs instead of elevators
What are the benefits of warming up before exercise and cooling down after exercise?
It reduces strain on the heart and can help prevent muscle soreness.
What distinguishes major injuries from minor injuries? How can you use the P.R.I.C.E. procedure to treat minor injuries?
Minor injuries can be dealt with at home; major injuries require medical care. P.R.I.C.E can be used to treat strains.
Doing 50 curl-ups each day will improve what elements of fitness? What other activities can improve total fitness?
Muscular strength. Aerobic exercise will improve cardiorespiratory endurance and stretching will improve flexibility.
Explain how physical activity can improve your social life.
Physical activity gives you a chance to meet new people, provides activities to do with friends and family, increases your self-confidence, and helps you learn how to get along with others.
Give an example of how the physical, mental/emotional, and social benefits of physical activity are interrelated.
Physical activity improves physical fitness, which in turn improves mental/emotional health by boosting self-esteem, which in turn improves social health by lending confidence in social situations.
Name two ways to fit physical activity into your daily life.
Play a sport and combine physical activity with recreation
What are the steps in the P.R.I.C.E. procedure?
Protect the affected area, rest injured body part, apply ice, compress the affected area, and elevate the injured area.
Explain how being physically active on a regular basis makes your body better able to respond to physical demands.
Regular activity makes the heart and lungs work more efficiently so that they can deliver more oxygen to the body.
How does your resting heart rate reflect your level of fitness? How does your active heart rate reflect your fitness level?
Resting heart rate drops as fitness level increases.
Camilla thinks there's no point in trying to improve her physical fitness because she doesn't have a free hour in her daily schedule for exercise. What advice would you give her?
She could be physically active during several shorter periods over the course of a day or combine physical activity with recreation.
What are the four principles of building fitness?
Specificity, overload, progression, and regularity
Why is it important to protect yourself from the sun during physical activity?
Sun exposure can result in sunburn, skin cancer, or eye damage
Explain what might happen if a teen builds a fitness plan around exercises that he or she strongly dislikes.
The teen will probably not stick to the fitness plan.
Carmen wants to get in shape. She is planning to join a gym and use only the weight machines. Is this a good plan? Why or why not?
This is not a good plan because she is not addressing either cardiorespiratory endurance or flexibility.
Is swimming a good way to build bone mass? Why or why not?
This is not a good plan because swimming is not a weight-bearing exercise.
What is the purpose of a health screening? How can it prevent injury during physical activity?
To check for diseases and disorders that a patient is unaware of
Stretching the affected muscle will usually relieve a. muscle cramps b. strains c. sprains d. tendonitis
a
Stronger muscles and bones, and greater energy, are examples of physical activity's a. physical benefits. b. mental benefits. c. emotional benefits. d. social benefits.
a
Which of the following is a good test of your cardiorespiratory fitness? a. The time it takes to run or walk a mile b. How many curl-ups you can do c. How heavy a weight you can lift d. Whether you can bend over and touch your toes
a
heatstroke
a dangerous condition in which the body loses its ability to cool itself through perspiration
heat exhaustion
a form of physical stress on the body caused by overheating
What kind of exercise would you do to improve your cardiorespiratory endurance?
aerobic exercise
aerobic exercise
all rhythmic activities that use large muscle groups for an extended period of time
Sprinting and lifting weights are examples of aerobic exercise/anaerobic exercise.
anaerobic exercise
Physical activity
any form of movement that causes your body to use energy
To build cardiovascular fitness, perform aerobic exercise at least a. twice a week for 20 minutes. b. three times a week for 20 minutes. c. five times a week for 10 minutes. d. one hour per day.
b
A healthy 30-year-old would have a target heart range between a. 60 and 120 beats per minute. b. 82 and 133 beats per minute. c. 94 and 159 beats per minute. d. 101 and 190 beats per minute.
c
Drowsiness, weakness, and slowed breath- ing and heart rate are symptoms of a. heat exhaustion. b. frostbite. c. hypothermia. d. concussion.
c
Which of the following is a mental/ emotional benefit of physical activity? a. Lower blood pressure b. Better balance and coordination c. Reduced stress d. Forming new friendships
c
Which principle of building fitness involves gradually increasing the demands on your body? a. Specificity b. Overload c. Progression d. Regularity
c
Running a mile without stopping is a sign of good cardiorespiratory endurance/ muscular endurance.
cardiorespiratory endurance
What are the five elements of fitness?
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition
Identify two types of disease associated with a sedentary lifestyle.
cardiovascular disease and type 2 diabetes
Name three body systems that benefit from regular physical activity.
cardiovascular system, respiratory system, and musculoskeletal system
specificity
choosing the right types of activities to improve a given element of fitness
Exercises to improve your flexibility are a. aerobic exercises. b. isometric exercises. c. isokinetic exercises. d. stretching exercises.
d
If you have time to stretch only once during an exercise session, it's best to do it a. before warming up. b. after warming up. c. in the middle of your workout. d. while cooling down.
d
Which of the following is not a major injury? a. Fracture b. Dislocation c. Concussion d. Sprain
d
frostbite
damage to the skin and tissues caused by extreme cold
hypothermia
dangerously low body temperature
To achieve specific fitness goals, use structured, purposeful physical activity, known as __________.
exercise
overload
exercising at a level that's beyond your regular daily activities
Muscular strength/ Flexibility is the ability to move your body parts through their full range of motion.
flexibility
Which element of fitness does the sit- and-reach test measure?
flexibility
Frostbite/Hypothermia is damage to the skin and tissues caused by extreme cold.
frostbite
warm-up
gentle cardiovascular activity that prepares the muscles for work
progression
gradually increasing the demands on your body
Overexertion/Heatstroke is a dangerous condition in which the body loses its ability to cool itself through perspiration.
heatstroke
Name three symptoms of heat exhaustion.
heavy sweating, dizziness, and weak and rapid pulse
sprains
injuries to the ligaments around a joint
anaerobic exercise
intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen
sedentary
involving little physical activity
cool-down
low-level activity that prepares your body to return to a resting state
strains
overstretching and tearing a muscle
overexertion
overworking the body
__________ is the ability to carry out daily tasks easily.
physical fitness
exercise
purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness
Your _______________ is the number of times your heart beats per minute when you are not active.
resting heart beat
People whose lives include little physical activity can be described as __________.
sedentary
Injuries to the ligaments around a joint are known as strains/sprains.
sprains
muscle cramps
sudden and sometimes painful contractions of the muscles
cardiorespiratory endurance
the ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity
muscular endurance
the ability of your muscles to perform physical tasks over a period of time without tiring
physical fitness
the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands
flexibility
the ability to move your body parts through their full range of motion
muscular strength
the amount of force your muscles can exert
resting heart rate
the number of times your heart beats per minute when you are not active
workout
the part of an exercise session when you are exercising at your highest peak
A ________ is gentle activity that prepares the muscles for work.
warm-up
The part of an exercise session when you are exercising at your highest peak is called the ________.
workout
What personal factors can affect your choice of physical activities?
Cost, where you live, schedule, fitness level, overall health, personal safety
What safety equipment is required for skating or skateboarding?
A helmet, knee and elbow pads, gloves, and wrist guards
What activity might you choose if your fitness goals are to increase cardiorespiratory endur- ance and to strengthen your leg and abdominal muscles? How might increasing your flexibility help you achieve these fitness goals?
Cycling
How does where you live affect your choice of activities?
Activities are dependent on features in your local area.
Explain the different ways that aerobic and anaerobic exercise affect your body composition.
Aerobic exercise uses energy and reduces the body's supply of fat. Anaerobic exercise builds muscle, increasing the body's lean tissue.
How should frostbite be treated? What can you do to prevent frostbite?
By coming in out of the cold and thawing the affected areas with warm water. In order to prevent frostbite you need to wear hats, gloves, scarves, and coats. Also, layer up.
