Exercise for Health and Fitness

1. Understand the benefits of exercise for the following... 1. Cardiorespiratory functioning 2. Metabolism and cell health 3. Body composition 4. Disease prevention and management

1. Cardiorespiratory functioning: Regular endurance exercise improves the functioning of the heart and the ability of the cardiorespiratory system to carry oxygen to body tissues.Metabolism and cell health 2. Body composition:Exercise improves body composition by increasing calorie expenditure, slightly raising the metabolic rate. 3. Disease prevention and management: Regular exercise reduces the risk of many chronic, disabling diseases.

18. Define and explain the following... 1. Progressive overload 2. Rest and recuperation 3. Reversibility

1. Progressive overload: is progressively increased, the body adapts by improving its functioning, and fitness improves 2. Rest and recuperation: Adequate rest is an important to training. Overtraining leads to injury, illness, and excessive fatigue. 3. Reversibility: comes into play when the body adjusts to lower levels of physical activity in the same way it adjusts to higher levels.

1. What does the acronym RICE stand for?

1. R-rest 2. I-ice 3. C-compress 4. E-Elevate

1. What is are the guidelines for preventing injuries (there are 6!)?

1. Stay in condition 2. Warm up before exercising 3. Use proper body mechanics when moving or executing sport skills 4. Don't exercise when ill or overtrained 5. Use proper equipment 6. Don't return to your normal exercise program until the injury has healed

1. What are the three factors that explain the disparity in muscular strength between men and women?

1. Testosterone levels, which promote the growth of muscle tissue, are 6-10 times higher in males. 2. Men's greater skeletal size gives them more leverage. 3. The speed of nervous system control of muscles is faster in men, which gives them more power.

1. Explain the benefits of a warm-up and cool-down.

1. improves performance and reduces the chance of injury.

15. The American College of Sports Medicine (ACSM) recommends that healthy (without disease or disability) adults complete at least... 1. 75 minutes of moderate-intensity exercise or 50 minutes of vigorous-intensity exercise a week 2. 100 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise, or a combination of the two 3. 150 minutes of moderate-intensity exercise or 75 minutes or vigorous-intensity exercise, or a combination of the two

150 minutes of moderate-intensity exercise or 75 minutes or vigorous-intensity exercise, or a combination of the two

1. It is important to fuel and hydrate your body for exercise. When should you drink water to prevent dehydration after/ during exercise? 1. Before, during, and after exercise 2. Before exercise 3. After exercise

2. Before exercise 3. After exercise

Exercising regularly may be the single most important thing you can do now to improve the quality of your life in the future. This is referring to its ability to increase... 1. Healthspan 2. Lifespan 3. Both

Both

12. List, define, and understand the benefits of the 5 components of health-related fitness.

Cardiorespiratory endurance:the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity Muscular strength: the amount of force a muscle can produce with a single maximum effort Muscular endurance: the ability to resist fatigue and sustain a given level of muscle tension Flexibility: the ability to move joints through their full range of motion Body composition: refers to the proportion of fat and fat-free mass (muscle, bone, and water) in the body.

21. What is resistance exercise?

Continuing to exercise at a low level after completing an activity helps regulate the return of blood to the heart.

Exercise, even excessive training, improves immune function. TRUE or FALSE

False

1. What are the guidelines for cardiorespiratory endurance exercise? Fill out the parameters bellow. 1. Frequency 2. Intensity 3. Time (duration) 4. Type 5. Volume 6. Progression

Frequency: Three to five times weekly is the optimal frequency for endurance training Intensity: training is the crucial factor in attaining a significant training effect— that is, increasing the body's cardiorespiratory capacity. Time (duration): A total time of 20 to 60 minutes is recommended. Type: develop cardiorespiratory endurance stress a large portion of the body's muscle mass for a prolonged period of time. Volume: 150 minutes per week of moderate-intensity activity, 1000 calories per week in moderate-intensity exercise, 500 to 1000 MET-min per week, 5400 to 7900 steps or more per day Progression: depends on your goals, fitness, health, age, and adaptation to training.

1. What are the guidelines for resistance exercise? 1. Frequency 2. Intensity 3. Time (duration) 4. Type 5. Volume 6. Progression

Frequency: recommends a frequency of at least 2 nonconsecutive days per week. This allows muscles a day for rest between workouts to avoid soreness and injury. Intensity: a heavy weight and as few as 1 to 5 repetitions builds strength; a lighter weight with 10 to 25 repetitions builds endurance. Time (duration):It is best to start with a weight you can lift for 8 to 12 repetitions and add weight gradually over a period of weeks. Type:involve all the various muscle groups should be performed, isometric, isotonic, increase weight Volume:specific exercise during a workout would be the amount of weight lifted multiplied by the number of reps and sets. Progression: Training intensity is the most important factor for improving strength and power. b. After achieving your goal, maintain strength by training one to three times per week.

List at least 2 benefits exercise has on psychological and emotional wellness.

Improve sleep, Enhanced self-esteem, self-confidence, and self-efficacy

How does exercise prevent low-back pain?

Increased muscle strength protects against injury by helping people maintain good posture and appropriate body mechanics.

1. What is the difference between isometric and isotonic exercises?

Isometric (static) exercises apply force without movement; they tone and strengthen muscles. For maximum strength gains, hold for 6 seconds maximum; do 5 to 10 repetitions Isotonic (dynamic) exercises apply force with movement in weight-training. Exercises include using barbells, dumbbells, weight machines, and body weight, as in push-ups or curl-ups.

Exercise can help prevent osteoporosis. Chose the most efficacious exercise to improve bone density and mass. 1. Swimming 2. Cycling 3. Jump roping

Jump roping

17. What is the first step in designing an exercise program? 1. Getting participant weight and height 2. Calculating BMI 3. Screening participant for medical clearance

Screening participant for medical clearance

1. What are TWO ways to become less sedentary/ break up sedentary time?

Stand while you are doing work Talk a little walk break

1. Why is it important to exercise consistently?

Stay injury free

1. What muscles comprise the core?

Traverse abdominis, Internal and external obliques, Rectus abdominis, Multifidus, and erector spinae

2. Exercise lowers your risk of cardiovascular disease. TRUE or FALSE

True

3. Exercise reduces the risk for cancer, cancer recurrence, and cancer mortality. TRUE or FALSE

True

Exercise can help prevent and treat Type 2 Diabetes. TRUE or FALSE

True

What is the most common type of diabetes? 1. Type 1 Diabetes 2. Type 2 Diabetes

Type 2 Diabetes

1. What is cross-training?

can add variety to your workouts. Cross-training emphasizes whole-body, high-intensity training using exercises such as deadlifts, cleans, squats, presses, jerks, kettlebell exercises, snatches, plyometrics, sled pulls, and weight carrying.

1. What is more beneficial? 1. Food 2. Supplements

food

1. Define physical fitness.

is a set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effortList, define, and understand the benefits of the 5 components of health-related fitness.

13. Define physical activity.

moderate-intensity physical activity as activity that causes a noticeable increase in heart rate, such as brisk walking. Vigorous-intensity physical activity is activity that causes rapid breathing and a substantial increase in heart rate, such as jogging

1. Define exercise.

refers to a subset of physical activity—planned, structured, repetitive movement of the body intended specifically to improve or maintain physical fitness.