Chapter 10 - benefits of exercise

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Regular physical activity reduces the risk of what 3 things? How?

13 out 26 cancers Osteoporosis - keeps bones strong Type 2 diabetes - burns sugar, makes cells more susceptible to insulin

What are the minimum guidelines for weekly exercise?

150 min of moderate-intensity aerobic activity (30 min/day) -OR- 75 min of vigorous-intensity aerobic activity

Adults should do muscle-strenthening activities how many days per week?

2 or more days a week

Flexibility exercises: Frequency = _________ Intensity = ____________ Time = ____________

2-3 days per week, 5-7 is optimal Increase intensity over time Hold muscle group for 60 seconds

For cardiorespiratory endurance exercise... what is the frequency? the intensity? the time (duration) need?

3 to 5 times per week Target your heart rate zone (for your cells ability to use oxygen) 20-60 min per workout

You can lose _____% of what you've gain in _____ months of inactivity

50% in 2 months

How much water is your body made up from?

50-60%

What is static stretching? When should you do it?

After a workout Extending to a certain position and holding it

Muscular strength and endurance training: Frequency = ____________ Time = ___________ Intensity = _______________

At least 2 nonconsecutive days per week Time = number of reps Intensity = amount of weight

What is dynamic stretching? When should you do it?

Before workout Moving through joints ROM

What are the 5 components of health-related fitness?

Cardio endurance Muscular strength Muscular endurance Flexibility Body composition

What is the #1 killer among adults? What is one of its factors?

Cardiovascular disease A sedentary life - exercise interferes with the disease process and risk factors

Why is warm ups and cool downs important for cardio endurance exercises?

Enhances performances Decreases injuries Helps return blood to the heart **Use low intensity movements similar to the activity

What are the long term protective effects of exercise?

Improved immune function Prevention of injuries and low back pain Improved wellness for life

What are the guidelines for more extensive health benefits?

Increase activity to 300 minutes of moderate-intensity (1 hour/day) -OR- 50 minutes of vigorous-intensity

What are the phases of getting fit?

Initial phase Improvement phase Maintenance phase

How is exercise a subset of physical activity?

It is a planned, structured, repetitive movement of the body intended to improve or maintain physical fitness

____________ intensity physical activity is essential to health!

Moderate

What are the first steps for an exercising plan?

Obtain medical clearance Observe the basic principles of training -frequency, intensity, time, type Selecting activities that work for you

What is body composition? What makes a healthy body comp?

Proportion of fat and fat-free mass (muscle, bone and water) in the body Healthy: a high proportion of fat-free mass and a low level of body fat

What are the main benefits of exercise?

Reduced risk of premature death Improved cardiorespiratory functioning More efficient metabolism and improved cell health Improved body composition Disease prevention and management (free radicals) Improved psychological and emotional wellness Improved immune function Prevent of injuries and low back pain (when core isn't strong) Improved wellness for life

Exercise helps improve what areas of psychological and emotional wellness?

Reduces anxiety and depression (#1 disorder) Improved sleep Reduces stress Enhances self-esteem, self-confidence & self-efficiency Increased work productivity Enhanced creativity and intellectual functioning Increased desire for social interactions

What are types of strength training exercises?

Resistance exercises Isometric (static) Isotonic (dynamic) Core training

What does RICE stand for?

Rest Ice Compress Elevation

What are skills related to fitness?

Speed Power Agility Balance Coordination Reaction time

True of false: poor muscle strength increases premature death

TRUE

True or false: a person with excessive body fat in the abdomen is more likely to experience health problems

TRUE

What are the difference in muscular strength between males and females?

Testosterone Skeletal size Speed of nervous control

What is flexibility?

The ability of joints to move through their full range of motion

What is cardiorespiratory endurance?

The ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity

What is muscular endurance? Why is it so important?

The ability to resist fatigue and sustain a given level of muscle tension Important for good posture and injury prevention

What is muscular strength? Why is it vital?

The amount of force a muscle can produce with a single maximum effort. It is vital for healthy aging.

What is physical fitness?

The body's ability to adapt or respond to the demands and stress of physical effort

Cardio training helps strengthen what two areas?

The heart and metabolism -related physical functions will improve -the body's chemical systems will also improve

What is cardiorespiratory endurance exercise? Examples?

To stress a LARGE PORTION of the body's muscle mass for a prolonged period of time. -walking, jogging, running, swimming, bicycling, aerobic dance

What is the only way to strengthen your heart?

aerobic activity


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