Concepts Ch 2

How long should an adult partake in moderate intensity exercises?

45-60 minutes

How much should an adult exercise in order to lose weight?

60-90 minutes per day on most days of the week

When comparing the least and most active men and women, the relative risk of death from all causes and the risk of heart disease decrease by how much?

65%

For resistance training, how many sets and exercises are recommended?

8-12 repetitions 8-10 different exercises

After 16 years, what was the survival rate of adults?

84% in those doing vigorous exercise, 78% in those doing moderate exercise, and 65% in those doing no physical activity

Which of the following reverses the slowest? Muscular strength or cardiovascular fitness

Muscular strength

Somatotype

a body-type classification system that describes people as predominately muscular (mesomorph), tall and thin (ectomorph), or round and heavy (endmorph)

Healthy body composition involves?

a high proportion of fat-free mass and an acceptably low level of body fat

Genetics

a person's inborn potential for physical fitness

Specificity

developing a particular fitness component requires performing exercises specifically designed for that component

What factors does cardiorespiratory endurance rely on?

ability of the lungs to deliver oxygen from the environment to the bloodstream, the capacity of the heart to pump blood, the ability of the nervous system and blood vessels to regulate blood flow, and the capability of the cells' chemical systems to use oxygen and process fuels for exercise and rest

Agility

ability to change the position of the body accurately and quickly

Power

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

Balance

ability to maintain equilibrium while moving or stationary

Flexibility

ability to move joints through their full ranges of motion

Speed

ability to perform a movement in a short period of time

Coordination

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

Cardiorespiratory endurance

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

Reaction and Movement time

ability to respond and react quickly to a stimulus

Muscular strength

amount of force a muscle can produce with a single maximum effort

How much blood is being circulated during exercise versus during rest?

as much as 90% during exercise and as little as 20% during rest

How many days a week should an adult partake in flexibility exercises?

at least 2 days a week

Moderate physical activity

brisk walking, dancing, swimming, cycling, and yard work

Overtrained

caused by training too much or too intensely, characterized by lack of energy, decreased physical performance, and aching muscles and joints

How does one develop cardiovascular endurance?

continuous rhythmic movements of large-muscle groups in activities such as walking, jogging, cycling, swimming, and aerobic dance

Periodization

cycle training where you can train lightly one day and harder the next

Progress phase

fitness increases

Behavior

getting enough physical activity to stress the body and cause long-term physiological changes

What related physical functions improve as cardiorespiratory endurance improves?

the heart pumps more blood per heartbeat, resting heart rate slows, blood volume increases, blood supply to tissues improve, the body can cool itself better, resting blood pressure decreases, metabolism in skeletal muscle is enhanced which improves fuel use

Body composition

the proportion of fat and fat-free mass in the body

Metabolism

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

Maintenance phase

the targeted level of fitness is sustained over the long term

Reversibility

the training principle that fitness improvements are lost when demands on the body are lowered

Ectomorph

thin and linear

Exercise

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

Progressive Overload

progressively increasing amounts of stress on the body causes adaptation that improves fitness

How does one develop muscular strength and endurance?

resistance training in activities such as push-ups, planks, and curl-ups

Why should someone warm up before a work out?

increases muscle temperature, reduces joint stiffness, bathes the joint surfaces in lubricating fluid, and increases blood flow to the muscles

Graded exercise test

starts at an easy intensity and progresses to maximum capacity

How does one develop flexibility?

stretching the major muscle groups regularly and with proper technique

Exercise stress test

test usually administered on a treadmill using an EKG to analyze changes in electrical activity in the heart during exercise

Muscular Endurance

the ability to resist fatigue and sustain a given level of muscle tension; to hold a muscle contraction for a long time or to contract a muscle over and over again

Physical Activity

movement that is carried out by the skeletal muscles and requires energy

Fat-free mass

muscle, bone, and water

HITT

short bouts of high intensity exercise followed by rest

Physical Training

performance of different types of activities that cause the body to adapt and improve its level of fitness

What is the difference between physical activity and exercise?

physical activity- improves health and wellness exercise- improves fitness

Skill-Related Performance

physical capacities that contribute to performance in a sport or an activity, including speed, power, agility, balance, coordination, and reaction time

What does FITT stand for?

Frequency Intensity Time Type

How does one develop healthy body composition?

sensible diet and a program of regular exercise

What are the 5 components of health-related fitness?

1. cardiorespiratory endurance 2. muscular strength 3. muscular endurance 4. flexibilty 5. body composition

How many calories does a moderate amount of activity use?

150 calories of energy

How many minutes should adults exercise a week?

150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity

How many days a week should an adult partake in muscle-strengthening activities that are moderate or high intensity?

2 or more days a week

How many days a week should an adult partake in balancing exercises?

2-3 days per week (yoga, tai chi)

How long should an adult partake in high intensity exercise?

20-30 minutes

How long should an adult exercise their cardiorespiratory endurance?

20-60 minutes per session

For additional health benefits, how many minutes a week should an adult exercise?

300 minutes of moderate-intensity aerobic physical activity or 150 minutes of vigorous-intensity aerobic physical activity

How much can the body's ability to transport oxygen be improved through training?

5-30%

What are three phases to an exercise program?

Beginning, progress, and maintenance

Sarcopenia

Older people tend to experience a decrease in both number and size of muscle cells

Beginning phase

body adjusts to the new type and level of activity

Vigorous physical activity

jogging, kayaking, cross-country skiing, backpacking

Mesomorph

lean and muscular

Neuromuscular Fitness

maintaining performance levels of balance, agility, coordination, and gait through the control of muscles and movement by the brain and spinal column

What does relative risk of death mean?

risk of death per year of sedentary people compared to people in various activity levels

Endmorph

round and pear shaped