Personal Health Chapter 13 Exercise for Health and Fitness

MET

a measure of the metabolic cost of an exercise

a person with excessive body fat, especially in the ______, is more likely to experience health problems

abdomen

activity is arranged on a continuum based not he

amount of energy it requires

isometric (static) exercise

an exercise in which you apply force without movement Example pushing your two hand together or press against a wall

isotonic (dynamic) exercise

an exercise where you apply force and movement

exercise can help reduce

anxiety depression stress improved mood improved sleep enhanced self-esteem, self-confidence, and self-efficacy enhanced creativity and intellectual functioning increased work ethic prevent diseases

physical activity

any body movement carried out by the skeletal muscles that require energy

resistance exercise

apply some type of force

specificity

be specific with what you want to work out

1 MET =

body's resting metabolic rate

prevention

cardiorespiratory endurance and weight training exercises

Moderate:

causes your breathing and heart rate to accelerate but still allows for comfortable conversation

Vigorous

elevates hear rate considerably; you breathe too heavily to hold a conversation

sedentary life is one of six major

factors of CVD

A healthy body composition has a high proportion of ___ and a lows level of ____

fat-free mass; body fat

cardiorespiratory endurance exercise

frequency (3-5 days a week) intensity (increased maximal oxygen consumption (VO2 max) target heart rate zone METs time (duration) [20-60 minutes per workout]

FITT

frequency, intensity,time, type

muscular strength and endurance FITT formula

frequency- 2 nonconsecutive days a week Intensity and time- amount of weight=intensity number of repetitions= time

muscular endurance is important for

good posture and injury prevention

reversibility

if you don't use it you lose it (up to 50% of your fitness improvements within 2 months)

we exercise for the ____ and not the ____

inside, outside

gender differences

men are typically stronger than women

____ is essential to health

moderate-intensity physical activity

dynamic stretching

more of a bouncing type stretching (probably not good for the most of us)

work all major

muscle groups

principle of rest and recuperation

need time to recover

step up an exercise program first steps

obtain medical clearance observe the basic principles of physical training *specificity *progressive overload (frequency, intensity, time, type) *rest and recuperation *reversibility *individual differences select activities that work for you

exercise is a subset of

physcial activity

designing your own exercise program needs to be something:

promotes heath is fun to do start slow and move up the physical activity pyramid explore the benefits of high-intnesity interval training

the single most important thing a person can do to improve a person's quality of life and insure a longer/ happier life

regular physical activity

types of strength training exercises

resistance exercise isometric (static) exercise isotonic (dynamic) exercises core training

RICE

rest-ice-compression-elevation

static stretching

slow gentle stretching

6 skill related components of physical fitness

speed power agility balance coordination reaction time

cardiorespiratory endurance exercise type

stress a large portion of the body's muscle mass for a prolonged period of time (walking, jogging, running, swimming, bicycling, aerobic dance warm-up and cool-down

regular physical activity also reduces the risk of

stroke cancer osteoporosis type 2 diabetes

flexibility

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

skill related components of physical fitness

the ability to perform a particular sport or activity

muscular endurance

the ability to resist fatigue and sustain a given level o muscle tension

muscular strength

the amount of force a muscle can produce with a single maximal effort

physical fitness

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

VO2 max

the body's maximal ability to transport and use oxygen

Cardio Respiratory Endurance/ CardioVascular Fitness/ Aerobic Fitness

the extent to which the heart and lungs can to respond to physical exercise; the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity

metabolism

the process that converts food to energy helps improve cardiorespiratory function

Body Composition

the proportion of fat and fat-free mass (muscle, bone, and water) in the body

target heart rate zone

the range of heart rates that should be reached and maintained during cardiorespiratory endurance exercise to obtain benefits

progressive overload principle

the training principle that places increasing amounts of stress (exercise) on the body causes adaptations that improve fitness.

agility

to change position quickly and accurately

power

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

balance

to maintain equilibrium while either moving or stationary

speed

to perform a movement in a short period of time

coordination

to perform motor taks accurately and smoothly using body movements and the senses

reaction time

to respond quickly to a stimulus

2011 ACSM guidelines

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

cardiorespiratory endurance exercise time

150 minutes moderate-intensity or 75 minutes of vigorous-intensity per week (or a combination)

only _______ of adults meet both aerobic and muscle strengthening guidelines

20.6%

1 pound=

3500 calories

Increasing physical activity to manage weight

90 Minutes of physical activity a day

Five components of health-related fitness:

Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition

flexibility FITT formula

Frequency- 2-3 days a week (5 to 7 is optimal) Intensity and time- each muscle group for 60 seconds and increase intensity over time

on a new injury use

ICE not heat

six Risk factors of Cardiovascular disease

1. sedentary lifestyle 2. smoking (tobacco use) 3. high blood pressure 4. obesity 5. high cholesterol (abnormal cholesterol/blood fats) 6. diabetes