Ch. 14- Exercise for Health and Fitness
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.
