Chapter 10 - benefits of exercise
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