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