PE&103 - Chapter 12: Improving Your Fitness

Physical Activity

All body movements produced by skeletal muscles, resulting in substantial increases in energy expenditure.

Overload

working the body harder than it is normally worked

Sedentary

Activity that expends no more than 1.5 times the resting energy level while seated or reclined.

What is physical fitness?

A) The ability to respond to routine physical demands B) Having enough physical reserves to cope with a sudden challenge C) A balance of cardiorespiratory, muscle, and flexibility fitness D) All of the above Answer: D

Heat Cramps

(heat-related involuntary and forcible muscle contractions that cannot be relaxed), the least serious heat-related illness, can usually be prevented by adequate fluid replacement and a dietary intake that includes the electrolytes that are lost during sweating. Definition: Involuntary and forcible muscle contractions that occur during or following exercise in hot and/or humid weather.

Mindful Routine

1) Be Mindful of Your Own Preferences 2) Be Mindful of Your Current Fitness Level 3) Be Mindful of Opportunities to Increase Your Activity Levels 4) Green Your Routine

Health Headlines

1) You will exercise more 2) It can save you money 3) It may save you time 4) You will enjoy being outdoors 5) It's good for the planet

The talk test measures A) exercise intensity. B) exercise time. C) exercise frequency. D) exercise type.

A) exercise intensity

The maximum volume of oxygen consumed by the muscles during exercise defines

A) the target heart rate B) muscular strength C) aerobic capacity D) muscular endurance Answer: C

Hypothermia

A potentially fatal condition caused by abnormally low body core temperature. A condition in which the body's core temperature drops below 95°F.66 Temperatures need not be frigid for hypothermia to occur; it can also result from prolonged, vigorous exercise in 40°F to 50°F temperatures, particularly if there is rain, snow, or a strong wind.

Which of the following is not a health benefit of regular exercise?

A) Reduced risk for some cancers B)Reduced risk for cardiovascular diseases C) Elimination of chronic diseases D) Improved mental health Answer: C

Cardiorespiratory Fitness

Ability of the heart, lungs, and blood vessels to supply the body with oxygen efficiently.

Helmet Injuries

An estimated 66 to 88 percent of head injuries among cyclists can be prevented by wearing a helmet.62 In a recent study of college students, 39.1 percent of students who rode a bicycle in the past 12 months reported never wearing a helmet, and 24.3 percent said they wore one only sometimes or rarely.63 The direct medical costs from cyclists' failure to wear helmets is an estimated $81 million a year.

Eye Injuries

As many as 90 percent of eye injuries could be prevented by wearing appropriate eye protection, such as goggles with polycarbonate lenses

Miguel is thinking about becoming more active. What is not a good piece of advice to offer him? A) Incorporate physical activity into your daily life. B) Make multiple changes to diet and exercise routines simultaneously. C) Identify obstacles to being active. D) Set SMART goals.

B) Make multiple changes to diet and exercise routines simultaneously.

Janice has been lifting 95 pounds while doing three sets of six leg curls. To become stronger, she began lifting 105 pounds while doing leg curls. What principle of strength development does this represent? A) Reversibility B) Overload C) Flexibility D) Specificity of training

B) Overload

Flexibility is the range of motion around A) specific bones. B) a joint or series of joints. C) the tendons. D) the muscles.

B) a joint or series of joints.

Body Composition

Body composition is the fifth and final health-related component of physical fitness. Body composition describes the relative proportions and distribution of fat and fat-free (muscle, bone, water, organs) tissues in the body. (For more details on body composition, including its measurement, see Chapter 11.)

At the start of an exercise session, you should always A) stretch before doing any activity. B) do 50 crunches to activate your core muscles. C) warm up with light cardiorespiratory activities. D) eat a meal to ensure that you are fueled for the activity.

C) warm up with light cardiorespiratory activities.

Aerobic Capacity (Power)

Cardiorespiratory fitness is measured by determining aerobic capacity (power), the volume of oxygen the muscles consume during exercise. Maximal aerobic power (commonly written as VO2maxVO2max) is defined as the maximum volume of oxygen that the muscles consume per minute during maximal exercise. The most common measure of maximal aerobic capacity is a walk or run test on a treadmill.

FITT

F- Frequency I- Intensity T- Time T- Type

Exercising at 70% to 90% of your maximum heart rate means that you are working at your

Target Heart Rate

Flexibility

Flexibility refers to the range of motion, or the amount of movement possible, at a particular joint or series of joints. The greater the range of motion, the greater is the flexibility. Various tests measure the flexibility of the body's joints, including range-of-motion tests for specific joints.

Muscular Endurance

Muscular endurance is the ability of a muscle or group of muscles to exert force repeatedly without fatigue or the ability to sustain a muscular contraction. The more repetitions you can perform successfully (e.g., push-ups) or the longer you can hold a certain position (e.g., flexed arm hang), the greater your muscular endurance.

Muscular Strength

Muscular strength is the amount of force a muscle or group of muscles can generate in one contraction. The most common way to assess the strength of a particular muscle or muscle group is to measure the maximum amount of weight you can move one time (and no more), or your one repetition maximum (1 RM).

Time

Or duration, refers to how many minutes or repetitions of an exercise are required at a specified intensity during any one session to attain the desired level of physical fitness for each component.

Major Chronic Diseases Percentages (Physical Inactivity)

Physical inactivity is responsible for 30 percent of the cases of ischemic heart disease, 27 percent of cases of type 2 diabetes, and 21 to 25 percent of cases of breast and colon cancer worldwide.

Exercise

Planned, repetitive, and structured bodily movement undertaken to maintain or improve health or any number of physical fitness components—for example, cardiorespiratory fitness, muscular strength or endurance, or flexibility.

RICE

R- Rest I - Ice C - Compression E- Elevation

Intensity

Refers to how hard your workout must be to achieve the desired level of physical fitness.

Frequency

Refers to the number of times per week you need to engage in particular exercises to achieve the desired level of physical fitness in a particular component.

Type

Refers to what kind of exercises should be performed to improve the specific component of physical fitness.

SMART

S - Specific M - Measurable A - Action-Oriented R - Realistic T - Time-Oriented

Physical Fitness

Set of attributes that are either health or skill related.

Fluids

The ACSM and the National Athletic Trainers Association recommend consuming 5 to 7 milliliters per kilogram of body weight (approximately 0.7 to 1.07 ounces per 10 pounds body weight) 4 hours before exercising.57 A good way to monitor how much fluid you need to replace is to weigh yourself before and after your workout. The difference in weight is how much you should drink. For example, if you lost 2 pounds during a training session, you should drink 32 ounces of fluid.

The FITT Principle for Cardiorespiratory Fitness

The most effective aerobic exercises for building cardiorespiratory fitness are whole-body activities involving all the large muscle groups. The FITT prescription for cardiorespiratory fitness includes 3 to 5 days per week of vigorous, rhythmic, continuous activity at 64 to 96 percent of your estimated maximal heart rate for 20 to 60 minutes

Aerobic Exercise

The primary category of physical activity that is known to improve cardiorespiratory fitness is aerobic exercise. The word aerobic means "with oxygen" and describes any type of exercise that requires oxygen to make energy for prolonged activity. Aerobic activities, such as swimming, cycling, and jogging, are among the best exercises for improving or maintaining cardiorespiratory fitness.

According to the World Cancer Research Fund and the American Institute for Cancer Research, what percentage of all cancers could be prevented by lifestyle changes (including a healthy diet and regular exercise)?

Two-Thirds

Overuse injuries can be prevented by A) monitoring the quantity and quality of your workouts. B) engaging in only one type of aerobic training. C) working out daily. D) working out with a friend.

a) monitoring the quantity and quality of your workouts.

Heat Exhaustion

actually a mild form of shock in which the blood pools in the arms and legs away from the brain and major organs of the body. It is caused by excessive water loss because of intense or prolonged exercise or work in a hot and/or humid environment. Symptoms of heat exhaustion include nausea, headache, fatigue, dizziness and faintness, and, paradoxically, goose bumps and chills. When you are suffering from heat exhaustion, your skin will be cool and moist. Definition: A heat stress illness caused by significant dehydration resulting from exercise in hot and/or humid conditions.

Elevation

an injured extremity above the level of your heart also helps to control internal or external bleeding by making the blood flow upward to reach the injured area.

Ice

applied to relieve pain and constrict the blood vessels to reduce internal or external bleeding. To prevent frostbite, wrap the ice or cold pack in a layer of wet toweling or elastic bandage before applying it to your skin. A new injury should be iced for approximately 20 minutes of every hour for the first 24 to 72 hours.

Chocolate milk is good for A) a preworkout energy boost. B) postworkout recovery. C) slimming down. D) staying hydrated during exercise.

b) postworkout recovery.

Regular exercise is known to increase the body's levels of

high-density lipoproteins

Reduced Cancer Risk

most cancer epidemiologists believe that 25 to 37 percent of cancers can be avoided by healthier lifestyle and environmental choices. Recent research assessing the impact of sedentary time on cancer indicates that the risk for several types of cancer is associated with high levels of sedentary time. The American Cancer Society reports that approximately 20 percent of cancers are linked to physical inactivity and dietary choices. Research shows that up to 30 percent of some cancers could be prevented with regular physical activity and healthy diet choices (the number varies according to cancer site).

Compression

of the injured body part can be accomplished with a 4- or 6-inch-wide elastic bandage; this applies indirect pressure to damaged blood vessels to help stop bleeding. Be careful, though, that the compression wrap does not interfere with normal blood flow. Throbbing or pain indicates that the compression wrap should be loosened.

Heatstroke

often called sunstroke, is a life-threatening emergency condition with a high morbidity and mortality rate. Heatstroke occurs during vigorous exercise when the body's heat production significantly exceeds its cooling capacities. The core body temperature can rise from normal (around 98.6°F) to 105°F to 110°F within minutes after the body's cooling mechanism shuts down. A rapid increase in core body temperature can cause brain damage, permanent disability, and death. Common signs of heatstroke are dry, hot, and usually red skin; very high body temperature; and rapid heart rate. If you experience any of these symptoms, stop exercising immediately. Move to the shade or a cool spot to rest, and drink plenty of cool fluids for heat cramps and exhaustion. If heatstroke is suspected, seek medical attention immediately. Definition: A deadly heat stress illness resulting from dehydration and overexertion in hot and/or humid conditions.

Rest

required to avoid further irritation of the injured body part.