Health and Wellness Chapter Six

According to the healthy people 2020 physical activity guidelines for Americans, maintaining weight stability requires _____ __ _____ minutes of moderate to vigorous intensity exercise per week.

150 to 300

Because you do not need to produce the same amount of power on a treadmill, you will have more forward trunk lean and more hip and knee flexion. This difference in body alignment burns minimally fewer calories than walking or running outside unless your speed on the treadmill is 8.5 mph or higher. If you want to simulate outside walking or running, increase the treadmill incline to

2 degrees

____ ___ ____resistance training sessions a week are sufficient for building muscle strength and endurance

2 to 3

The a CSM recommends that stretching exercise be down for all the major joints, including the neck, shoulders, upper back and trunk, hips, knees, and ankles. Stretching should be done __ to __ days a week or more. Stretch to a point of mild discomfort and hold the strength for 10 to 30 seconds. Do 2 to 4 repetitions of each stretch, to accumulate 60 seconds per stretch.

2, 3

150 minutes (2 hours 30 minutes) of moderate intensity exercise each week. For additional health benefits, increase moderate intensity aerobic physical activity to 300 minutes (5 hours) each week. 75 minutes (1 hour 15 minutes) of vigorous intensity exercise. For additional health benefits, increase vigorous intensity aerobic physical activity to 150 minutes (2 hours, and 30 minutes) each week. An equivalent amount of both moderate intensity and vigorous intensity exercise. Moving more and sitting less throughout the day. Strengthening activities of moderate or greater intensity for all major muscle groups at least two or more days a week.

2018 Department of health and human services 2nd edition of widely excepted set of physical activity guidelines

Bones are living tissue. Young adults expel about 10% of bone matter due to bone demineralization after age 30. Exercise makes new developing bone denser and stronger than the bone tissue expelled. But peak bone mass occurs between

25 and 30

Researchers found that obese people sat for an average of two hours longer a day than people who are not obese, and that if the obese people were to mirror the unstructured physical activities of those who are not obese, they would burn an extra ____ cal a day.

350

Stability balls come in four sizes and to find the right size for you, you will need to sit on the ball, legs need to be at a 90° angle, with your hips even with your knees and thighs parallel to the floor.

45 cm, 55 cm, 65 cm, and 75 cm

Stretching can't be a part of your warm-up for your cardio respiratory or resistance training program as long as the stretches are gentle, slow, and study. To prevent injury, warm up first with __ ___ __ ____________ of brisk walking, marching in place, or calisthenics. This warm-up will increase your heart rate, raise your core body temperature, and lubricate your joints.

5 to 10 minutes

Cool downs should last

5-10 mins

Warm ups should last

5-10 mins

Your liver, pancreas, and skeletal muscles work in concert so that each part of your body receives glucose as needed while you are at rest or active. The demands that exercise makes on skeletal muscles increase their demand for glucose, and prolonged exercise enables muscle fibers to use glucose more efficiently. The efficiency helps your body keep blood glucose levels between ___ and ______ mg.

70, 140

Being able to say only a few words without taking a breath while exercising

A broad indicator of vigorous intensity

You can jump higher if you initiate the jump for me crouched position

A muscle that is stretched before contracting will contract more forcefully and rapidly

Imbalances between anterior and posterior muscles increases the risk for injury of the

Ankle, knee, and hip joints; neck and low back pain; and poor posture (slouching)

The muscle is stretched in a series of bouncing movement designed to increase the range of motion as you bounce, receptors in the muscles, called muscle spindles, are stretched. This stretching is used by experienced athletes, but because it can increase vulnerability to muscle pools in tears, it is not recommended for most people

Ballistic stretching

Increase in the oxygen carrying capacity of the blood, improved extraction of oxygen from the bloodstream by muscle cells, in increase in the amount of blood the heart pumps with each heartbeat, and increased speed up recovery back to a resting level after exercise.

Benefits of cardio respiratory training

It is developed by activities that use the large muscles of the body in continuous movement, such as jogging, running, cycling, swimming, cross country skiing, and aerobic dance

Cardio respiratory fitness

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

Cardio respiratory fitness

Has become a popular exercise trend. This technique draws from mindful exercise andtai chi, focusing on how the whole body Moves, using minimal effort for precise movements that maintain proper pastoral structure in a calm mind.

Conscious movement

Wiring and re-wiring neural circuits in the brain's motor cortex, which controls movement

Coordination

Conditions the body torso from the neck to the lower back. The objective is to lengthen the spine, develop balance, reduce the waist line, prevent back injury, and sculpt the body without bulking it up.

Core strength training

When you participate in one activity or sport to improve your performance in another, or when you use several different types of training for a specific fitness goal, you are

Cross training

Tai Chi, Qigong, and Yoga

Examples of functional fitness

Structure, planned physical activity, often carried out to improve fitness

Exercise

This new generation of video games involving physical movement is marketed specifically as exercise and fitness games. For example, you can train using EA sports active NFL training

Exergaming

One week without exercise is not likely to have an impact. Two weeks, however, can lead to reduce cardiovascular fitness, loss of lean muscle mass, and lower muscle insulin sensitivity. Two months or longer can cause total loss of fitness gains.

Falling out of shape

True or false: Exercising outdoors have no greater benefits on mood than exercising indoors

False

True or false: exercise does not stimulate the growth of new cells in the hypo campus and in the front or Cotex

False: it does

True or false: Endurance training is more likely to be affected by skipping workouts for a long period of time

False: strength training is more likely, the muscle fibers associated with strength tend to atrophy more quickly than those associated with endurance activities

True or false: The fat heart rate zone is the best way to lose weight

False: the so-called fat heart rate zone is misleading at best

Why does exercising after a study session help you retain information you learned

First, exercise can increase the Neuro transmitter acetylcholine, which is important for memory. Second, the effects of physical arousal on the brain or similar to those of strong emotion, and emotional memories tend to be longer lasting

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

Flexibility

When you are designing an exercise program, you need to think about for dimensions of your exercise session that affect overload

Frequency, intensity, time, type

Your flexibility is affected by factors you cannot change, such as

Genetic endowment, gender, and age

The state of having sufficient energy and vitality to accomplish daily living tasks and leisure time physical activity without undue fatigue

Good health

Try to use the same model and brand consistently, because models and brands can differ significantly on accuracy. Your estimated calorie exponential should increase as you become more fit. Wearing a heart rate monitor can help you to increase workload more accurately. Equipment that contains a heart rate monitor typically requires a steady grip on a pair of hand electrodes or an ear clip that sends a signal to a wireless sensor Do not lean on the handlebars leaning can decrease calories burned by as much as 50% Enter your accurate weight. An inaccurate weight input can cause an overestimate or underestimate of calories burned. Mix up your exercise workout. If you don't, your body will adapt as it becomes more familiar with the machine and you will burn fewer calories at the same level of effort.

Guidelines that will help you minimize inaccuracies and work out more efficiently

The ability to perform daily activities and other activities with vigor. It includes cardio respiratory fitness, muscular skeletal fitness, and body composition.

Health related fitness

P.Volve workouts focus on the smaller inner thigh muscles, Buechel massage is said to increase facial blood circulation, pump and Keagle routines are for pregnant women who want to develop a strong pelvic floor before birth. These are examples of

Highly focused micro workouts

Benefits of green exercise may include

Improved mood, overall well-being, reduce feelings of anger, tension, confusion, and depression

Slow walking, canoeing, golf with cart, croquet, fishing while sitting, Dillard's, darts, playing cards, walking the dog, grocery shopping, laundry

Light intensity activities

Dual action climbers exercise your legs, arms, and heart. These machines as well as treadmills, ellipticals, and stationary bikes provide a moderate to high intensity workout with

Low impact on your joints

Defined as activity that noticeably accelerates the heart rate and causes you to break a sweat

Moderate intensity

Walking 3.0 mph, cycling leisurely, golf without a cart, table tennis, slow swimming, boat sailing, housework/gardening, calisthenics, tennis doubles, yoga, playing with children

Moderate intensity activities

The capacity of a muscle to exert force repeatedly over a period of time or to apply and sustain strength for a period lasting from a few seconds to a few minutes

Muscular endurance

The amount of work that can be performed in a given period of time is known ass

Muscular power

Muscular fitness has two main components

Muscular strength and muscular endurance

Uses motor skills to improve balance, coordination, gait, agility, and proprioceptive training, which trains your body to know where all your body parts are at any given time during movement

Neuromotor fitness or functional fitness

A partner applies pressure to your muscles, typically producing a stretch beyond what you can do on your own. This stretching is often used by physical therapist. If you can totally relax your muscle fibers, the use of pressure by another person can help prevent the problem of partial contraction of muscle fibers. There is a danger, however, of forcing a stretch beyond the point of normal relaxation of the muscles and tendons, causing tearing and injury. For this reason this stretching should be limited to supervised medical situations and persons who cannot move by themselves.

Passive stretching

Your flexibility is also affected by factors that you can change

Physical activity patterns

Based on the premise that the body's powerhouse is in the torso, particularly the abdomen. Exercises are taught by trained instructors and tailored to the individual

Pilates

An exercise system developed in the 1920s by physical trainer Joseph Pilates

Pilates a core strength training program

Research has shown that 20 minutes of hit and 40 minutes of continuous aerobic training have similar benefits. And hit your body is never given the chance to _______; Getting used to one setting is common in most forms of cardio activity

Plateau

A program that trains muscles to reach maximum force in the shortest possible time

Plyometrics

. First, you may experience overtraining syndrome, which exercise experts referred to as your body running on empty. Overtraining can cause fatigue, mood swings, immune system dysfunction, and overuse muscle injuries.

Potential negative consequences if you do the same cardio training every day of the week

Second, skipping an exercise recovery. Increases your risk of cardiovascular problems

Potential negative consequences if you do the same cardio training every day of the week

Third, you may be causing muscle and balance by doing the same cardio exercise every day.

Potential negative consequences if you do the same cardio training every day of the week

Is determined by the amount and quality of muscle; it requires great strength and the ability to produce that strength quickly.

Power

A type of hold/relax stretching, is a therapeutic exercise that causes a stretch reflects in muscles. It is used primarily in the rehabilitation of injured muscles

Proprioceptive neuromuscular facilitation PNF

Endomorphic

Short, fat body type

The ability to perform specific skills associated with various sports and leisure activities. It includes agility, speed, power, balance, coordination, and reaction time.

Skill related fitness

Help the user develop balance, strength, and postural awareness. In particular, these help to develop core muscles. They are versatile, inexpensive, and portable.

Stability balls

You stretch until you feel tightness in the muscle and then hold that position for a set period of time without bouncing or forcing movement. After you have held the stretch, the muscle tension will seem to decrease, and you can stretch farther without pain. This stretching lengthens the muscle and surrounding tissue, reducing the risk of injury. This kind of stretching done in hatha yoga is recommended for general fitness purposes

Static stretching

Mesomorphic

Stocky, muscular body type that gains muscle more easily than those with ectomorphic or endomorphic body type

Squats, deadlifts, lunges, kettlebell swings, Glute bridges, calf raises, and pull ups

Strengthening the posterior muscles

ectomorphic

Tall and thin body type

1). Take slow, deep press that stimulate the parasympathetic nervous system and slow the heart rate 2). Remain present in your thoughts as a mindful practice.

The 2 steps in conscious movement

They can be expensive, they may limit social interaction, and they may send a message that being fit requires technology. In addition, research into the health benefits of these games has been inconclusive

The drawbacks of exergames

Consists of the muscles on your backside from head to feet. They consist of erector spinae, gluteus maximus, hamstrings, trapezius, posterior deltoids, and gastroc/soleus is complex muscles.

The posterior chain(these muscles propel you forward)

Deltoids (shoulders), pictorials (chest), triceps (back of upper arms), biceps (front of upper arms), quadriceps (front of thighs), hamstrings (back of thighs), gluteus maximus (buttocks), and abdomen.

The primary muscle groups targeted in resistance training

1. Activities that require sustained intensity with Little Bear ability in heart rate response, such as running and rowing. 2. Stop and go activities that do not require continuous intensity, such as basketball, soccer, and tennis. Stop and go activities usually have to be done for a longer period of time then do sustained intensity activities before they can for cardio respiratory benefits.

The two types of Aerobic exercises

True or false: Blood glucose needs to be above 70 mg/DL to provide your brain with sufficient energy, but levels above 140 mg/DL, if the stain, can clog your arteries and cause cells to die prematurely

True

True or false: Exergames can change peoples attitudes about physical movement. Almost 90% of people in the United States have mobile phones and 80% smart phones. Exergames on smart phones have become popular.

True

True or false: Injuries and illnesses associated with exercise and physical activity are usually the result of either excessive exercise or improper techniques

True

True or false: Non-weight bearing exercises such as swimming and biking do not create sufficient weight load to stimulate bone growth

True

True or false: People who want to lose weight or prevent weight regain may need to do more than 300 minutes a week of moderate to vigorous intensity exercise.

True

True or false: The ACSM recommends that people said they're THR at 55 to 80% of their maximum heart rate that is, that they exercise at 55 to 80% of their maximum heart rate.

True

True or false: The total accumulation of exercise minutes is associated with health benefits, not the duration of a single session.

True

True or false: There's also a wide range of individual variability in both men and women. Regardless of gender, some people can develop significantly more muscle than others can. Body type (somatotype) plays a role in these differences.

True

True or false: Your central nervous system rebels against new movements or movements that you have not performed in many years unless they are performed in a slow, rhythmic fashion.

True

True or false: current research also suggests the exercise removes glucose from the blood by stimulating muscle cells to make a protein called PGC - 1A. This finding may provide a valuable new pathway for treating people with diabetes

True

True or false: exercise may increase levels of brain derived neurotrophic factor BDNF, a proteins that offsets atrophy of brain cells

True

True or false: moderate or vigorous aerobic exercise has been shown to increase the size of LDL particles and decrease the number of small LDL's

True

True or false: more physically active people are 20% less likely to be diagnosed with dementia than those who are inactive

True

True or false: use weight-bearing exercise to increase your peak bone mass before age 30, then continue these exercises to slow the loss of bone mass after age 30.

True

True or false: you will experience the greatest improvement in flexibility, however, from doing stretches exercises after your other exercise, when your muscles are warm and less likely to be injured by stretching.

True

True or false: In general, you must exercise at least twice a week to experience improvements in cardio respiratory functioning

True: The ideal frequency is three times a week

An activity that causes rapid breathing and a substantial increase in heart rate

Vigorous intensity

The two key advantages of cross training

You avoid the boredom of participating in the same exercise every day and you reduce the risk of overuse injuries

The capacity of a muscle to exert force against resistance. It is primarily dependent on how much muscle mass you have. Measured by how much you can lift, push, or pool in a single, all out effort

Your muscular strength

The point at which you are stressing your cardio respiratory system for optimal benefit but not overdoing it is called

Your target heart rate zone THR

Exercise makes muscle cells more sensitive to ______ which helps reduce the workload on your pancreas and maintaining stable blood glucose levels

insulin

Muscle mass growth is influenced by the male sex hormone testosterone, and although women produce this formal, they do so at only about 10% of the level of men. That the amount of muscle the body can develop differs by gender. Women can increase muscle mass through strength training programs, but the increase will be

less than not achieved by men

A sedentary lifestyle can decrease blood flow to small blood vessels in the region of the brain that promote executive functions. Aerobic exercise, in contrast, increases the creation of mitochondria, the cells energy furnace, and muscles and the brain. This impact on mitochondria likely explains why you feel a

mental edge after aerobic exercise.

Many people are now using the concepts of slow mindful movement to develop ______ ______The weber Fechner principle that guides the strategy is based on the relationship between a stimulus and the brain's ability to differentiate the amount or magnitude of the stimulus. The principle applies to all types of sensory perception, including muscle movements.

motor skills.

The brains ability to change

neuroplasticity

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

physical fitness

Walking 10,000 steps a day five days a week expense the optimal 2000 cal per week recommended for preventing ___________ _______

premature death

Oxygen flow is vital for preventing muscle fatigue and injury during resistance training. Inhale when your muscles are _________, and exhale when you initiate the lifting or pushing off action. Never hold your breath while performing resistance exercises.

relaxed,

Efficient muscle movement depends on your brains ability to sense muscular effort and correct inefficient effort. This capacity is best achieved by ____ and easy movements. ____ movements help the brain to develop motor skill maps that stimulate body awareness through the central nervous system when executing new movements.

slow, Slow