Personal Fitness Ch. 7

Describe the 3 systems of the body that store energy.

1) ATP-PC SYSTEM- uses ATP-PC stored in the muscles to provide energy for vigorous activities (0-10 seconds) 2) GLYCOLYTIC SYSTEM- uses glycogen (glucose) stored in the muscles and liver to provide energy for vigorous activities (11-90 seconds) 3) OXIDATIVE SYSTEM (aka aerobic system)- uses oxygen to convert carbohydrate and fat in the body into glucose to provide energy for moderate activities (many mins.-hrs.)

What are 3 benefits of moderate physical activity?

1) reduced risk of hypokinetic disease 2) improved bone health 3) healthy weight maintenance

Considering your program options is step _____ of the planning process.

2

What are some methods of self-monitoring moderate activity?

> count steps & movement (w/ a pedometer & accelerometer) > monitor heart rate (w/ a heart rate monitor) > count the calories that you expend in activity

What does the term MET mean, and how is it useful?

MET means metabolic equivalent. It is useful to help you determine the intensity of an of exercise.

Intensity of activity can be expressed in units called ________.

METs

Describe several devices that can be used to self-monitor physical activity.

PEDOMETER- a small battery-powered device that counts your steps (worn on belt) ACCELEROMETER- a device that counts your steps and measures the intensity of your movements (worn on belt) HEART RATE MONITOR- device used to monitor heart rate

What does "sedentary" mean, and what can be done to reduce sedentary living among teens?

SEDENTARY: sitting or not very active REDUCE SEDENTARY LIVING BY: > reducing screen time (TV or phone) > making time for exercise > get 60 min. of moderate physical activity each day

List and describe the 5 steps for planning a moderate physical activity program.

STEP 1: Determine Your Personal Needs - collect basic info about your activity levels STEP 2: Consider Your Program Options - make a list of moderate activities that are available to you STEP 3: Set Goals - make a list of short & long term goals STEP 4: Structure Your Program & Write it Down - write down activities & when you plan to perform them STEP 5: Keep a Log & Evaluate Your Program - self monitor & evaluate yourself & make any needed adjustments

How much moderate physical activity is enough?

TEENS - 60 min. per day ADULTS - 150 min. per week

What is the FIT formula for teens?

THRESHOLD OF TRAINING: > Most days of the week > 4 METS > Moderate activity equal in intensity to brisk walking > 60 min. of total activity (bouts of at least 10 min.) TARGET ZONE: > Daily > 4-7 METS > At least as intense as brisk walking but less intense than normal jogging > 60 min. to several hrs. of total activity (bouts of at least 10 min.)

What are some types of moderate physical activity, and what benefits do they provide?

Types: > LIFESTYLE PHYSICAL ACTIVITY (walking to school or doing housework) > MODERATE SPORTS (bowling or golf) > MODERATE RECREATIONAL ACTIVITIES (social dancing or biking slowly) > OCCUPATIONAL ACTIVITIES (landscaping or carpentry) Benefits: > reduced risk of hypokinetic disease > improved bone health > healthy weight maintenance > improved wellness & functional fitness > improved academic performance

accelerometer

a device that is frequently used to measure steps and intensity of movement

pedometer

a small battery-powered device that can be worn on your belt to count your steps

lifestyle physical activity

activity done as part of daily life (such as walking to school or doing yardwork)

moderate physical activity

activity that requires you to expend 4-7 times more energy than when you are sitting at rest (4-7 METS)

calisthenics

exercises done using all or part of the body weight as resistance

An activity done as part of daily life is called a _________________________.

lifestyle physical activity

metabolic equivalent (MET)

measure that refers to metabolism; used to describe the intensity of physical activity by representing the energy you expend 1 MET = sitting at rest 1-3.9 METs = light 4-7 METs = moderate more than 7 METs = vigorous

Activity that is equivalent to brisk walking in intensity is considered to be ___________________________.

moderate physical activity

A device worn on your belt that counts steps is called a _____________.

pedometer

Excessive inactivity is referred to as "__________________."

sitting disease

metabolism

the use of energy to sustain life

habituate

to get used to something because of repeated exposure to it