Health Chapter 2

Four dimensions for improving a particular fitness component*

"FITT"-Frequency (how often), Intensity (how hard), Time (how long/duration), Type (mode of activity)

Signs of good cardiorespiratory endurance*

(what cardiorespiratory endurance improves) Heart pumps more blood per heartbeat, resting heart rate slowed, blood volume is increased, good blood supply to tissues, body cools itself better, low resting blood pressure, etc

Overtraining

A condition caused by training too much or too intensely, characterized by lack of energy, decreased physical performance and aching muscles and joints.This slows down the exercise program and impedes motivation. The goal is not to get in shape as quickly as possible but to gradually become and then remain fit.

Sarcopenia

A decrease in both number and size of muscle cells, often found in older people. Many of the remaining muscle cells become slower, and some become nonfunctional because they lose their attachment to the nervous system.

Exercise stress test

A test usually administered on a treadmill or cycle ergometer that involves analysis of the changes in electrical activity in the heart from an electrocardiogram (EKG or ECG) taken during exercise; used to determine if any heart disease is present and to assess current fitness level.

Developing Cardiorespiratory Endurance

Achieved through continuous rhythmic moements of large-muscle groups in activities such as walking, jogging, cycling, swimming, and aerobic dance.

Physical Activity Guidelines for Americans*

At least 150 minutes (2 and a half hours) per week of moderate intensity aerobic physical activity, or 75 minutes (1 hour and 15 minutes) per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate and vigorous aerobic activity. Activity should preferably be spread throughout the week.

Phases of getting in shape

Beginning phase (body adjusts to new type and level of activity), Progress phase (fitness increases), Maintenance phase (targeted level of fitness is sustained over the long term)

Effects of too much body fat*

Blood vessel inflammation, Gallbladder Disease, Cancer, Back pain, Premature death, Heart disease, Insulin resistance, High blood pressure, Stroke, Joint problems, Type II Diabetes

5 Components of Health-related fitness*

Cardiorespiratory endurance, Muscular strength, Muscular endurance, Flexibility, and Body Composition

Periodization

Cycle training/cycling volume and intensity of workouts. Adds enjoyment and variety to workout but also further improves fitness. Don't workout at same intensity during every workout. Still gradually increase volume and intensity of program overall though.

Individual differences*

Different limits on adaptability from person to person. Some people are more able to run long distance or lift weights than others will ever be able to no matter how much they train. People also respond to training at different rates, so a program that works for one person may not work for another.

Importance of a cooldown

During exercise up to 90% of circulating blood is directed to muscles and skin as opposed to the 20% during rest. If you suddenly stop moving after exercise the blood returning to your heart and brain may be insufficient causing dizziness, drop in blood pressure or other problems.

Vigorous Activity

Elevates your heart and breathing rates considerably and has other effects that improve fitness levels. Examples include jogging, hiking uphill, swimming laps and playing competitive sports.

Time (duration)

Fitness benefits occur when you exercise for an extended period of time. For cardiorespiratory endurance, 20-60 minutes is recommended. Exercise can take place in a single session or several sessions of 10 or more minutes. The greater the intensity the shorter the workout necessary for fitness benefits. High intensity such as running, only 20-30 minutes needed.

Moderate Activity

For example walking at 3-4 miles per hour social dancing, or cycling moderately on level terrain, causes your breathing and heart rate to accelerate but still allows for comfortable conversation. It is sometimes described as an activity that can be performed comfortably for about 45 minutes.

Frequency

For most, 3-5 days per week for cardiorespiratory, and 2 or more days for resistance and flexibility training; keep in mind necessary recovery time which differs from person to person and by the intensity of the workout; intense workouts should be spaced out.

Benefits of Muscle endurance and muscle strength*

Increased body mass, Increased metabolism, Reduced effects of sarcopenia, Increases antioxidant enzymes and lowers oxidative stress in older adults, Increased bone density, Improved self-confidence and ability to manage stress, Improved posture and reduction of low back pain

Exercise and the brain

Moderate physical activity can improve brain health and function and may delay the decline in cognitive function that occurs often with age. Exercise improves cognitive function, helps to overcome effects of poor diet on brain health, promotes creation of new nerve cells, helps brain to change and adapt (plasticity), delays neurodegenerative disorders like Alzheimer's.

Physical Activity*

Movement carried out by the skeletal muscles that requires energy. Different types can vary by ease or intensity. Improves physical wellness.

Fat-free mass

Muscle, bone and water

Health-related Fitness

Physical Capacities that contribute to health

Exercise*

Refers to planned, structured, repetitive movement intended specifically to improve or maintain physical fitness. Improves fitness.

Body composition*

Refers to the proportion of fat and fat-free mass (muscle, bone and water) in the body. Healthy composition involves a high proportion of fat-free mass and an acceptably low level of body fat, adjusted for age and gender.

Intensity

Should be harder than normal level of activity, varies with each fitness component, ex: for cardiorespiratory you must raise your heart rate above normal, but for muscular strength you must lift a heavier weight than normal

Agility*

The ability to change the position of the body quickly and accurately

Power*

The ability to exert force rapidly, based on a combination of strength and speed.

Balance*

The ability to maintain equilibrium while moving or while stationary

Flexibility*

The ability to move the joints through their full range of motion. It depends on joint structure, the length and elasticity of connective tissue and nervous system activity. Benefits include: Lowered risk of back injuries, Promotion of good posture and decreased risk of other joint injuries, and Reduction in age-related stiffness

Speed*

The ability to perform a movement in a short period of time.

Skill (Neuromuscular)-Related Components of Fitness*

The ability to perform a particular sport or activity which depends on: speed, power, agility, balance, coordination, and reaction and movement time.

Coordination*

The ability to perform motor tasks accurately and smoothly using body movements and the senses

Cardiorespiratory Endurance*

The ability to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity. It depends on factors such as the ability of lungs to deliver oxygen from the environment to the bloodstream, the capacity of the heart to pump blood, ability of cells to use oxygen, and etc.

Muscular Endurance*

The ability to resist fatigue and sustain a given level of muscle tension-that is to hold a muscle contraction for a long time or to contract a muscle over and over again. Depends on factors such as size of muscle cells, ability of muscles to store fuel and the blood supply to the muscles.

Muscular Strength*

The amount of force a muscle can produce with a single maximum effort. Depends on factors such as: size of muscle cells and ability of nerves to activate muscles.

Physical training*

The performance of different activities that cause the body to adapt and improve its level of fitness; produces long-term changes and improvements in the body's functioning

Metabolism

The sum of all the vital processes by which food energy and nutrients are made available to and used by the body

Reversibility*

The training principle that fitness improvements are lost when demands on the body are lowered. Fitness is a reversible adaptation. The body adjusts to lower levels of physical activity the same way it adjusts to higher levels. 50% of fitness improvements are lost within 2 months but not all fitness levels reverse at the same rate. Strength fitness is very resilient but cardiovascular is not.

Progressive Overload*

The training principle that placing increasing amounts of stress on the body causes adaptations that improve fitness. The body adapts to the demands of exercise by improving its functioning, so as the amount of exercise is increased fitness continues to improve.

Specificity*

The training principle that the body adapts to the particular type and amount of stress placed on it. Used to develop a particular fitness component by performing exercises designed specifically for that component.

Guidelines for training*

Train how you want your body to change, train regularly, start slowly and get in shape gradually, warm up before exercise, cool down after, exercise safely, listen to your body, get adequate rest, cycle volume and intensity of workouts, vary activities, train with a partner, train your mind, adequate fuel, have fun, track progress, keep program in perspective

Physical Activity Recommendations for Weightloss

Up to 90 minutes per day (150 minutes per week no longer enough)

Basic Principles of physical training*

Used to put together an effective exercise program: Specificity, progressive overload, reversibility, and individual differences

Type (mode of activity)

Varies with each fitness component and your personal fitness goals. ex: cardiorespiratory endurance vs. muscle endurance

Graded Exercise Test

aka GXT; an exercise test that starts at an easy intensity and progresses to maximum capacity

Light Activity

aka lifestyle activity; Includes the routine tasks associated with typical day to day life such as vacuuming, walking slowly, shopping, or stretching.

Strength training

aka resistance training or weight training; increases antioxidant enzymes and lowers oxidative stress, helps maintain muscle mass and function and decreases risk of osteoporosis (bone loss) in older people

Reaction and movement time*

the ability to respond and react quickly to a stimulus