Chapter 10: Exercise for Health and Fitness

1) Cardiovascular Disease 2) Cancer 3) Osteoporosis 4) Type 2 Diabetes

What 4 diseases does exercise help prevent?

1) Reduced risk of premature death 2) Improved cardiorespiratory functioning 3) More efficient metabolism and improved cell health 4) Improved body composition

What are 5 benefits of exercise?

1) Cardiorespiratory Endurance 2) Muscular Strength 3) Muscular Endurance 4) Flexibility 5) Body Composition

What are the 5 components of health-related fitness?

Speed, power, agility, balance, coordination, and reaction time. Tends to be sport specific.

What are the skill-related components of fitness? (6)

(F)requency (I)ntensity (T)ime (T)ype

What do each of the letters if the F.I.T.T. principle stand for?

At least 2 non-consecutive days a week to develop strength.

What does the American College of Sports Medicine (ACSM) recommend?

1) Reduced anxiety and depression 2) Improved sleep, mood, work productivity 3) Enhanced self-esteem, self-confidence, self efficacy, creativity, intellectual functioning 4) Increased opportunities for social interaction

What emotional and psychological benefits do physically active people experience?

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

What is body composition?

Ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity. (Ex: Aerobic [low to moderate exertion] and anaerobic [lack of oxygen/ high intensity] exercises like sprinting and weight lifting)

What is cardiorespiratory endurance.

Ability of joints to move through their full range of motion. (Benefit is reduced injury).

What is flexibility?

Ability to resist fatigue and sustain a given level of muscle tension.

What is muscular endurance?

Amount of force a muscle can produce with a single maximum effort

What is muscular strength?

Training principle that increasing amounts of stress (in exercise form) on the body causes adaptations that improve fitness. (F.I.T.T. principle)

What is progressive overload?

Medical clearance -Men over 40 and women over 50 -Start with "walking"

What is the first step when designing your exercise program?

65-85% (should be intense)

What percentage should your THR be between?

1) 300 minutes (5 hours) of moderate activity or 2) 150 minutes (2.5 hours) of vigorous activity

What should adults do for more extensive health benefits?

Muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week.

What should adults do in addition to their health benefits?

The number of times of weekly exercise.

Define exercise frequency.

How hard you work. (THR= Target Heart Rate)

Define exercise intensity.

A physical activity that has a plan, structure, and is repetitive.

Define exercise.

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

Define physical fitness.

Women.

Do men or women tend to lose more muscle mass as they age than the other?

1) At least 150 minutes (2.5 hours) of moderate aerobic activity or 2) 75 minutes (1 hour and 15 mins) of vigorous aerobic activity

How long should adults workout throughout the week for substantial health benefits?