Ch. 14- Exercise for Health and Fitness

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performance, injury

Warming up before exercising and cooling down afterward improve your ___ and decrease your chances of ___.

Cardiorespiratory endurance

___ ___ exercise should be performed 3-5 days per week for a total of 20-60 minutes per day. Intensity can be evaluated by measuring the heart rate

Cardiorespiratory endurance

___ ___ exercises stress a large portion of the body's muscle mass.

MET

exercise intensity is expressed in multiples of resting metabolic rate.

MET

the energy or calorie requirement of the body at rest

150 minutes, 75 minutes

Most people should accumulate at least: ___ minutes of moderate-intensity or ___minutes of vigorous-intensity exercise each week. Longer-duration or more vigorous activity produces additional health and fitness benefits.

MET

One ___ represents the body's resting metabolic rate

Cross-Training

Participating in two or more activities to develop a variety of fitness components.

3-5, intensity

People can maintain a desired level of fitness by exercising ___-___ days a week at a consistent ___.

Skill-Related Fitness

Physical abilities that contribute to performance in a sport or activity, including speed, power, agility, balance, coordination, and reaction time.

Health-Related Fitness

Physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Exercise

Planned, structured, repetitive movement of the body intended to improve or maintain physical fitness.

Rest, ice, compression, and elevation

R-I-C-E are treatments for minor muscle and joint injuries. What does it stand for?

1. having meaningful goals 2. varying the program 3. trying new activities

Strategies for maintaining an exercise program over the long term include: 1. having meaningful ___ 2. ___ the program 3. trying new ___

Anabolic Steroids

Synthetic male hormones used to increase muscle size and strength.

Muscular Endurance

The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.

Cardiorespiratory Endurance

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity.

Muscular Strength

The amount of force a muscle can produce with a single maximum effort.

Isotonic (dynamic) Exercise

The application of force with movement.

Isometric (static) Exercise

The application of force without movement.

Physical Fitness

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

Maximal Oxygen Consumption (V̇O2max)

The body's maximum ability to transport and use oxygen.

1. cardiorespiratory endurance 2. muscular strength 3. muscular endurance 4. flexibility 5. body composition

The five components of physical fitness most important to health: 1. ___ endurance 2. ___ strength 3. ___ endurance 4. ___ 5. body ___

Flexibility

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

Fat-Free Mass

The nonfat components of the human body, consisting of skeletal muscle, bone, and water.

Body Composition

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

2-3

A good stretching program includes exercises for the major muscle groups and joints of the body. Do a series of active, static stretches at least ___-___ days per week.

Target Heart Rate Zone

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

Kettlebell

A large iron ball with a handle attached varying in weight from about 5 pounds to more than 100 pounds; usually used to perform high-speed resistance exercises.

MET

A measure of the metabolic cost of an exercise.

Electrocardiogram (ECG or EKG)

A recording of the changes in electrical activity of the heart.

8-12, 8-10, 2

A strength-training program for general fitness typically involves: one or more sets of ___-___ repetitions of ___-___ exercises performed on at least ___ nonconsecutive days per week.

drink, fluids

A well-balanced diet contains all the energy and nutrients needed to sustain a fitness program. When exercising, remember to ___ enough___.

Physical Activity

Any body movement carried out by the skeletal muscles that requires energy.

Reversibility

The training principle that fitness improvements are lost when demands on the body are lowered.

Progressive Overload

The training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.

Specificity

The training principle that the body adapts to the particular type and amount of stress placed on it.

3-5, 20-60 minutes

Cardiorespiratory endurance exercise should be performed ___-___ days per week for a total of ___-___ minutes per day.

Cardiorespiratory Endurance Training

Exercise intended to improve cardiorespiratory endurance.

cardiovascular

Exercise lowers the risk of ___ disease by improving blood fat levels, reducing high blood pressure, and interfering with the disease process that causes coronary artery blockage

Resistance Exercise

Exercise that forces muscles to contract against increased resistance; also called strength training.

strength and endurance

Exercises that develop muscular ___ and ___ involve exerting force against a significant resistance.

10-30, 2-4

Hold each stretch for ___-___ seconds and do ___-___repetitions. Stretch when muscles are warm.

enjoyment, injuries

Individuals should choose instructors, equipment, and facilities carefully to enhance ___ and prevent ___.

cancer, osteoporosis, and diabetes

1. Exercise reduces the risk of ___, ___, and ___. 2. Improves immune function and psychological health 3. helps prevent injuries and low-back pain

Exercise

1. improves the functioning of the heart and the ability of the cardiorespiratory system to carry oxygen to the body's tissues. 2. increases metabolic efficiency and improves body composition.


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