Chapter 6

Body composition

Relative amounts of body fat and lean body mass.

RICE

Rest ice compression elevation

2 months no working out

total loss of fitness

percent of men in college with not right amount of exercise?

53%- get it 47%- don't

ACSM recommended THR

55-80%

Components of ecological model for designing communities

1. individual 2. social/cultural environment 3. built environment 4. policy

4 land uses to promote active life style

1. residential 2. industrial 3. green space 4. institutional

2 types of aerobic exercise

1. sustained intensity 2. stop and go activities

when cold when should you consume water

1.5-2 hours before

females produce how much testosterone

10% of what males do

office workers sit

15 hours a day

HHS guide line for moderate workout

150 minutes (2.5 hours)

ACSM hypertension recommendations

16 ounces in the AM, 1 hour before and 30 minutes before 4-8 ounces for every 15 minutes of exercise 24 ounces for every pint lost

obese people sit

2.5 hours more than the average a day

How much HIIt is same are aerobic training

20 minutes

ACSM guidelines for vigorous

20-25 minutes 3 times a week

body comp for women

21-35%

finding max heart rate

220-age

how much for every dollar spent on health care is for a preventable disease?

25 cents

agricultural worker sit

3 hours

ACSM guidelines for moderate

30 minutes 5 days a week

how much vigorous exercise a week for a lot of weight loss

300 minutes

what percent of adults don't exercise?

36%

low intensity heart rate

40-50% max

what percent f adults get recommend amount of exercise?

48%

percent of women in college with not right amount of exercise?

49%- get it 51% - don't

total percentages of college students who don't get right amount of exercise?

67%-vigorous 79%- moderate

Keep blood glucose in this range

70-140

HHS guide line for vigorous workout

75 minutes or 1.25 hours

body comp for men

8-24% fat

High Intensity heart rate

80-90% max

average adult sits

9 hours a day

whats the percent of Americans with phones

90% have phones 64% smart phones

Physical activity

Activity that requires any type of movement. It's necessary for good health.

lean mass

Anything that isn't fat, Organs, bones, muscles, ligaments tendons, fluids

FITT

Frequency, Intensity, Time, Type

Hypothermia

Low body temperature, a life-threatening condition.

cross training

Participation in one sport to improve performance in another, or use of several different types of training for a specific fitness goal.

Core strength training (functional strength training)

Strength training that conditions the body torso from the neck to the lower back.

Exercise

Structured, planned physical activity, often carried out to improve fitness.

Target heart rate formula

THR=x%(MHR-RHR)+RHR

Flexibility

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

Cardiorespiratory fitness

The ability of the heart and lungs to efficiently deliver oxygen and nutrients to the body's muscles and cells via the bloodstream.

Healthy related fitness

The ability to perform daily living activities with vigor.

Skill related fitness

The ability to perform specific skills associated with various sports and leisure activities.

Muscular power

The amount of work performed by muscles in a given period of time.

Muscular strength

The capacity of a muscle to exert force against resistance.

Muscular endurance

The capacity of a muscle to exert force repeatedly over a period of time.

Heart rate reserve (HRR)

The difference be- tween maximum heart rate and resting heart rate.

Target heart rate zone (THR)

The range of exercise intensity that allows you to stress your cardiorespiratory system for optimal benefit without overloading the system.

Proprioceptive neuromuscular facilitation (PNF)

a hold relax stretch

passive stretching

a partner applies pressure to your muscles, typically producing a stretch beyond what you can do on your own.

components of skill related fitness

agility, speed, power, balance, coordination and reaction time.

Overload

amount of exercise

Severe depression is in what areas of brain

amygdala, hippocampus, prefrontal cortex

Motor skills

balance, coordination, gait, agility, proprioceptive training (know where body is).

sweet spots for working out in pollution

bikes female- 7.8. mph bikes male- 8.3 mph walking- 2.5 mph

somatotype

body type

components of health related fitness

cardiorespiratory fitness, musculoskeletal fitness and body composition.

components of health related fitness

cardiovascular, musculoskeletal and body compositions

Major muscle groups

deltoids, pectorals, triceps, biceps, quads, hamstrins, gluteus maximus, abs

heat cramps

excess loss of electrolytes in sweat, in adequate salt intake

heat exhaustion

excess loss of electrolytes in sweat, in adequate salt intake

heat stroke

excessive body temperature

physical fitness is closely related to...

good health

type of lifting for strength

heavy weight 1-5 times

ACSM stretching guidelines

hold for 10-30 seconds 2-4 reps

Flexibility is important

muscular skeletal fitness

what causes heat disorders

impaired regulation of internal core temperature, loss of body fluids and electrolytes

Fatigue

inability to continue exercising at a desired level of intensity

bursitis

inflammation of the bursa sac that provides a gliding surface to reduce friction between bones and body tissue

tendonitis

inflammation of the tendon cord that attaches muscle to bone

how much more breathing in strenuous activity?

inhale 10-20 times for frequent

storage fat

insulates and cushions internal organs.

easiest to lose what form of gains

lean muscle

type of lifting for endurance

lighter weight about 20 times

Biggest area for stress fractures

metatarsals

ballistic stretching

muscle is stretched in a series of bouncing movements. a. Increase range of motion

Parts of musculoskeletal fitness

muscle strength, muscular endurance and flexibility.

NEAT

non-exercise activity thermogenesis

overexertion

occurs when an exercise session has been too intense

green exercise

outdoor exercise

2 weeks no working out

reduction in mass and cardio fitness

Breathing test

see if you can talk in complete sentences while working out.

endomorphic body type

short and fat

essential body fat

small amounts around heart lung, liver, spleen, kidneys, intestines, muscles, central nervous system and bone marrow.

mesomorphic body type

stocky, muscular

2 components of muscular fitness

strength and endurance

static stretching

stretch until you feel tightness in muscle and hold for a period of time.

siting more than 6 hours a day for 10-20 years can

take 7 years off life

ectomorphic body type

tall and thin

what types of injuries are soft tissue and over use

tears, sprains and bruises

Physical fitness

the ability of the body to respond to the physical demands placed upon it

sources of dirty air

vehicle traffic, plant pollen, dust, construction, power plants and more.

prevent heat disorders by

wetting skin being more hydrated

good health

which is the state of having sufficient energy and validity to accomplish daily living task and leisure-time physical activities without undue fatigue