Physical Activity
Physical activity increased life expectancy by ___ to ___ years.
1.3 to 5.5 years
Adults should do at least ___ minutes ( __ hours and ___ minutes) a week of moderate-intensity
150 ; 2 hours ; 30 minutes
Get at least ___ minutes of physical activity per week, including __-__ minutes of vigorous exertion
150 ; 20-30
Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on __ or more days a week,
2
___ percent of college-age women have osteoporosis;
2
Trading __ minutes of sitting for __ minutes of walking every hour can cut your risk of premature death by a third.
2 ; 2
Psychological improvements occur even after a ___-minute bout of exercise, regardless of how intensely you exercise.
20
Compared to sedentary individuals, active people report higher levels of happiness—from __ to __ percent higher, depending on the exercise "dose."
20 ; 52
Vigorously intense cardiorespiratory exercise __ minutes a day, __ days a week
20 minutes ; 3 days
Calculate your maximum heart rate ;
220 - Age = Maximum Heart Rate (MHR)
Long-term weight loss requires ___ or more minutes (2 hours and 30 minutes) of moderately intense physical activity per week.
250
The Department of Health and Human Services defines moderate exercise as activities of between ___ and ___ METs, equivalent to about 45-64 percent of your maximum heart rate
3 ; 6
Moderately intense cardiorespiratory exercise ___ minutes a day, ___ days a week
30 minutes ; 5 days
Individuals who got the recommended minimum of 150 minutes of moderate exercise per week significantly reduced their risk of dying (by ___ percent over a 14-year period) compared to those who didn't exercise.
31
HCM accounts for __ percent of all deaths on athletic fields in the United States.
40
Cardiorespiratory fitness declines more rapidly after age
45
Only ___ percent of undergraduates meet the current recommendations for moderate or vigorous exercise
45%
The ACSM recommends working at ___ - ___ percent, depending on your level of fitness, of that maximum to get cardiorespiratory benefits from your training. This range is called your target heart rate.
50 - 85
Minimum amount of exercise required for a significant lowering of the risk of premature dying: ___ MET minutes of exercise a week.
500
Exercise in the range of ____-____ MET minutes a week, experts generally agree, delivers substantial benefits.
500 - 1,000
__ minutes ( __ hour and __ minutes) a week of vigorous-intensity aerobic physical activity
75 minutes ; i hour ; 15 minutes.
___ strength-training exercises, with __ repetitions of each exercise, twice a week
8-10 ; 8-12
Hypertrophic cardiomyopathy (HCM)
A genetic disease that results in thickening or enlargement of the heart that affects up to 1 in 500 people.
Another option besides heart rate for monitoring your exercise intensity is the Rating of Perceived Exertion (RPE),
A self-assessment scale that rates symptoms of breathlessness and fatigue
Flexibility depends on ;
Age, gender, and posture; how muscular you are; and how much body fat you have.
Physical (dimension of health)
Becoming fit reduces your risk of major diseases, increases energy and stamina, and may prolong your life.
Physical activity may reduce the risk of several cancers, including:
Breast, colon, endometrial, prostate, and possibly pancreatic as well as non-Hodgkin's lymphoma
According to the American Institute for Cancer Research, physical activity may lower the risk of ;
Colon cancer by 40-50 percent; the risk of breast, endometrial, and lung cancers by 30-40 percent; the risk of prostate cancer by 10-30 percent.
____ is an effective—but underused—treatment for mild to moderate depression and may help in treating other mental disorders.
Exercise
Intensity (FITT)
Exercise intensity varies with the type of exercise and with personal goals. To improve cardiorespiratory fitness, you need at a minimum to increase your heart rate to a target zone
Occupational (dimension of health)
Fit employees miss fewer days of work, are more productive, and incur fewer medical costs.
Environmental (dimension of health)
Fit individuals often become more aware of their need for healthy air and food and develop a deeper appreciation of the physical world.
Intellectual (dimension of health)
Fit individuals report greater alertness, better concentration, more creativity, and improved personal health habits.
Spiritual (dimension of health)
Fitness fosters appreciation for the relationship between body and mind and may lead to greater realization of your potential.
Emotional (dimension of health)
Fitness lowers tension and anxiety, lifts depression, relieves stress, improves mood, and promotes a positive self-image.
The acronym FITT sums up the four dimensions of progressive overload:
Frequency (how often you exercise), Intensity (how hard), Time (how long), Type (specific activity).
What year in college is the most drastic drop in physical activity among students?
Freshman year
Exercises that mimic job tasks or everyday movements can improve balance, coordination, strength, and endurance.
Functional fitness
Progressive overloading
Gradually increasing physical challenges—provides the benefits of exercise without the risk of injuries
According to the ACSM, moderate-intensity physical activity means working ________ and break a sweat yet still being able to carry on a conversation.
Hard enough to raise your heart rate
Why is Muscular endurance important?
Important for posture, muscular endurance helps in everyday work as well as in athletics and sports.
Factors that affect how individuals evaluate their own fitness over the lifespan
Income, illness, inactivity, and a sense of hope or hopelessness.
You can consider yourself physically fit if you: . .
Meet your daily energy needs Can handle unexpected extra demands Are protecting yourself against potential health problems, such as heart disease
____ heart rates also rise more dramatically during exercise and return to normal more quickly.
Men's
Watches
Most are rugged and water resistant, to varying degrees, but they do not track distance, speed, or heart rate GPS watches include the basic functions of running watches, but also measure how far and how fast you go.
Social (dimension of health)
Physical activities provide opportunities to meet new people and to work out with friends or family.
Physical activity ;
Refers to any movement produced by the muscles that results in expenditure of energy (measured in calories).
Exercise
Refers to physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving one or more components of physical fitness.
Functional fitness
Refers to the performance of activities of daily living.
Body composition
Refers to the relative amounts of fat and lean tissue (bone, muscle, organs, and water) in the body.
Time (FITT)
The ACSM recommends 30-45 minutes of aerobic exercise, preceded by 5-10 minutes of warm-up and followed by 5-10 minutes of stretching.
Cardiorespiratory fitness
The ability of the heart to pump blood through the body efficiently.
Muscular endurance
The ability to perform repeated muscular effort, measured by the number of times you can lift, push, or press a given weight.
Fitness
The ability to respond to routine physical demands, with enough reserve energy to cope with a sudden challenge.
MET (metabolic equivalent of task)
The amount of energy a person uses at rest. Two METs represent twice the energy burned at rest;
Muscular strength
The force within muscles, measured by the absolute maximum weight that you can lift, push, or press in one effort.
Metabolic fitness
The optimal functioning of bodily systems, which reduces the risk for diabetes and cardiovascular disease.
Principles of exercise that are fundamental to any physical activity plan:
The overload principle, FITT, and the reversibility principle.
Flexibility
The range of motion around specific joints—for example, the stretching you do to touch your toes or twist your torso.
Frequency (FITT)
The recommended frequency varies with different types of exercise and with an individual's fitness goals. - Health officials urge Americans to engage in moderate-intensity aerobic activity most days and in resistance and flexibility training 2 or 3 days a week.
Encephalopathy (CTE)
The result of multiple mild head injuries.
Type (FITT)
The specificity principle refers to the body's adaptation to a particular type of activity or amount of stress placed on it.
How is Cardiorespiratory fitness achieved?
Through aerobic exercise—any activity, such as brisk walking or swimming, in which sufficient or excess oxygen is continually supplied to the body. '
(T/F) Even a little exercise helped lower the likelihood of premature death.
True
(T/F) The ACSM concluded that preparing for sports or exercise should involve a variety of activities and not be limited to stretching alone
True
Activity trackers ;
Wearable trackers such as a Fitbit use an accelerometer, widely considered the most accurate and reliable step-counting mechanism
Can Hypertrophic cardiomyopathy (HCM) be detected and treated?
Yes
Whatever activity you choose, your aerobic workout should consist of several stages:
a warm-up, an aerobic activity, and a cool-down
High-impact ___ may offer the quickest route to building bone
aerobics
Resistance exercises such as squats, leg presses, and calf presses were found to strengthen leg muscles but to have no effect on ____.
bone density.
Strong ___ in young adulthood is associated with higher intelligence, better grades, and greater success in life.
cardiorespiratory fitness - The reasons may be improved blood flow to the brain, diminished anxiety, enhanced mood, and less fatigue.
(Aerobic Activity) The two key components of this part of your workout are intensity and ____.
duration.
Those who spent up to 30 percent of their weekly exercise time in vigorous activities gained an extra reduction in ___.
early mortality
Exercise increases the size of brain regions involved in balance and coordination, which in the long term could reduce the risk of__ in old age.
falls
Overloading is specific to each body part and to each component of ___
fitness
By increasing ____, ____, or ____, you will improve your level of fitness.
frequency, intensity, or duration
For any muscle, including the heart, to get stronger, it must work against a ___-___-___ resistance or challenge.
greater-than-normal
As a multinational study recently demonstrated, physical activity produces an unexpected positive psychological benefit:
happiness
Initial symptoms of CTE include . . .
headache and impaired concentration
Traditional-age college students cite ____ as the number-one advantage that exercise offers, followed by ___ and muscle tone.
improved fitness ; improved appearance
Duration and ___ are interlinked.
intensity
Whatever exercise you do, there is a level, or threshold, at which fitness begins to improve; a target zone, where you can achieve ____; and an upper limit, at which potential risks outweigh any further benefits.
maximum benefits
For ___ , vigorous exercise yielded the greatest happiness dividends;
men
Young ___ tend to have a lower resting heart rate and a higher peak heart rate than ____.
men ; women
The combination of excess weight and physical inactivity may account for ___ to ___of all breast cancer cases.
one-quarter ; one-third
According to the The American College of Sports Medicine (ACSM), what is the "greatest public health problem of the 21st century" ?
physical inactivity
Another study of more than 200,000 Australian adults found that moderate exercise, such as walking, for the recommended 150 minutes a week substantially reduced the risk of ____.
premature death
Men who regularly get moderate exercise may have a lower risk of ___ cancer;
prostate
For a no-tech approach, you can use your___, or ___, as a guide
pulse ; heart rate
Overload Principle
requires a person exercising to provide a greater stress or demand on the body than it's usually accustomed to handling.
Most exercisers should aim for a perceived exertion of "____" or "____," the equivalent of 4 or 5 on the RPE scale.
somewhat strong ; strong
In addition to lowering the risk of heart disease and stroke, exercise helps older men and women retain the ___ and ___ needed to live independently.
strength ; mobility
The Karvonen formula is another mathematical formula for determining your ______ (HR) training zone.
target heart rate
Pedometers
the classic in the field, uses a pendulum-based unit to count steps and translate them into miles
Exercise lowers levels of
the indicators of increased risk of heart disease, such as high cholesterol.
Reversibility Principle
the opposite of the overload principle. Just as the body adapts to greater physical demands, it also adjusts to lower levels. "Use it or lose it"
Sedentary people are about ___ as likely to die of a heart attack as people who are physically active.
twice
The American College of Sports Medicine (ACSM) recommends moderate- to high-intensity ___ activities to maintain bone mass in adults.
weight-bearing
For___ , moderate-intensity activities such as walking were most likely to boost their moods.
women
The number of years you may be able to add to your life depends on:
your gender, age, and activity level.
