Health Sci 1001A > Chapter 6 > Flashcards

Chapter 6 Flashcards

(59 cards)

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1
Q

what happens if the body is left unchallenged?

A
  • bones lose their density
  • joints stiffen
  • muscles weaken
  • cellular energy systems become degenerate
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2
Q

physical fitness

A

the body’s ability to respond or adapt to the demands and stress of physical effort
(perform moderate to vigours levels of PA and not be too tired)

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3
Q

what are some health-related fitness components and what is the health-related fitness

A
  • physical capabilities that contribute to health
  • cardiorespiratory endurance
  • muscular strength
  • flexibility
  • body composition
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4
Q

cardiorespiratory endurance and what factors does it depend on?

A

the ability of the body prolonged, large-muscles, dynamic exercises at moderate to high levels of intensity
- depends on:
- lungs ability to deliver oxygen
heart capacity to pump blood
- the ability of the nervous system to regulate blood flow
- body’s ability to use oxygen and process fuels for exercise

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5
Q

what happens if the cardiorespiratory fitness is low?

A 
the heart has to work harder in everyday activities and may not be able to sustain high intensity levels in emergency 
- it is linked with:
heart disease
diabetes
colon cancer 
stroke
depression
anxiety
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6
Q

the link between cardiorespiratory training and overall physical functions - what are some examples?

A
  • the heart gets stronger and this aids in the function of:
  • the heart pumps more blood/heartbeat
  • resting heart rate slows and resting blood pressure decreases
  • blood volume increases
  • blood supply to tissues improves
  • the body can cool itself better
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7
Q

what types of activities can contribute to cardiorespiratory endurance

A
  • walking
  • jogging
  • cycling
  • aerobic dancing
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8
Q

muscular strength - what is it? what does it depend on? and what activities are they important in?

A
  • the amount of force a muscle can produce
  • depends on: size of the muscles and the ability of nerves to activate muscle cells
  • they are important for: climbing stairs, and emergencies and they help keep the skeleton in proper alignment and preventing back/leg pain
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9
Q

what is the importance of muscle tissue and muscle mass?

A
  • an important element of overall body composition

- great muscle mass makes possible for a higher metabolism rate and faster energy use = maintain a healthy body weight

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10
Q

older people and muscle mass? is it important and why?

A
  • vital for aging people
  • older people tend to lose muscle cells (sarcopenia) and many of the remaining cells become non-functional because they lose their attachment to the nervous system
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11
Q

muscular endurance - what is it and what does it help

A
  • the ability of a muscle or a group of muscles to remain contracted or to contract repeatedly for a long time
  • important for good posture and injury prevention
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12
Q

flexibility - what is it, what’s it important for, what does it depend on and what can happen if you’re not flexible

A
  • the ability to move joints through their full range of motion
  • depends on: joint structure, the length of elasticity of connective tissue and nervous system activity
  • important for good health and wellbeing
  • inactivity become stiffer with age: this can cause people to assume unnatural body postures that can stretch joints and muscles
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13
Q

body composition - what is it and what happens when there is fat in the abdomen

A
  • the proportion of fat-free mass (muscle, bone and water) in the body
  • when there is fat in the abdomen more likely: heart disease, stroke, hypertension, joint problems, diabetes, cancer, back pain
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14
Q

fat-free mass

A

the non-fat component of the human body consisting of skeletal muscle, bone and water

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15
Q

skill-related fitness - what are they (6)

A

the physical ability that contributes to the performance of a sport or activity, including speed, power, agility, balance, coordination, and reaction time - best developed through practice

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16
Q

skill-related fitness: speed

A

the ability to perform a movement in a short period of time

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17
Q

skill-related fitness: power

A

ability to exert force rapidly, based on the coordination of strength and speed

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18
Q

skill-related fitness: agility

A

ability to change the body’s position quickly and accurately

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19
Q

skill-related fitness: balance

A

ability to maintain the equilibrium while either moving or stationary

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20
Q

skill-related fitness: coordination

A

ability to perform motor tasks accurately and smoothly by using body movements and the senses

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21
Q

skill-related fitness: reaction time

A

ability to respond quickly to a stimulus

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22
Q

what dimensions of wellness does an active lifestyle conribute to?

A
  • physical wellness
  • emotional wellness
  • interpersonal wellness
    intellectual wellness
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23
Q

physical activity

A
  • any body movement carried out by the skeletal muscles and requiring energy
    ie. standing, walking, running a race
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24
Q

exercise

Study These Flashcards
A

planned, structured, repetitive movements of the body intended to improve or maintain the physical fitness

25
what are the benefits of exercising?
1. improved cardiorespiratory functioning - improves the ability to carry oxygen to body tissues (directly effects heart arteries) 2. more efficient metabolism - protect from free radicals and inflammation 3. improved body composition- high proportion of fat-free mass and small proportion of fat 4. disease prevention and management - lowers risk of many chronic and disabling diseases
26
metabolic rate
rate at which the body burns calories for several hours after an exercise session
27
what diseases can someone be at risk for?
1. cardiovascular diseases (blood fat levels, hypertension, coronary heart disease, stroke) 2. cancer 3. osteoporosis 4. type 2 diabetes
28
benefits of exercising: what are some social, psychological and emotional benefits of exercise
1. reduced stress 2. reduced anxiety and depression 3. improved self-image 4. learning and memory 5. enjoyment
29
benefits of exercising: improved immune function
- protect from disease | - boosts immune function
30
benefits of exercising: prevention of injuries and lower back pain
- maintain good posture | - appropriate body mechanics when carrying out everyday activity
31
benefits of exercising: improved wellness for life
- exercising regularly can dramatically improve quality of life
32
what does the best exercise program include?
1. promotes health | 2. fun to do
33
electrocardiogram (ECG or EKG)
a recording of electrical activity of the heart
34
basic principles of physical training: specificity
- must perform exercises that are specifically designed for that component
35
basic principles of physical training: progressive overload
when the amount of exercise is progressively increased so is the fitness (continues to improve) - amount of overload that is needed is determined by the FITT (4 dimensions)
36
FITT
- frequency, intensity, time and type 1. frequency (how often) - optimum exercise frequency 2. Intensity (how hard) - fitness benefits occur when you exercise harder than your normal level activity 3. Time (duration) - must last for an extended time --> 20-60mins is usually recommended 4. Type (mode of activity) - varies with fitness and personal goals
37
basic principles of physical training: rest and recuperation
- overtraining can lead to injury, illness and excessive fatigue - resting is just as important as training
38
basic principles of physical training: reversibility
- when you stop exercising you can lose up to 50% of fitness within 2 months - body is able to adjust to lower and higher levels of fitness
39
overload
amount of stress placed on the body; a gradual increase in the amount of overload causes adaptations that improve fitness
40
reversibility
training principle that fitness improvements are lost when demands on the body are lowered
41
basic principles of physical training: individual difference
- differences between men and women and people individually | - men tend to have higher endurance than women because of the higher testosterone and lower levels of body fat
42
what are the first steps when creating an exercise program?
1. medical clearance 2. basic principles of physical training 3. selecting activities
43
maximal oxygen consumption (VO2max)
the body's maximum ability to transport and use oxygen | best measure of cardio capacity
44
target heart range
the range of heart rates within which exercise yields cardiorespiratory benefits
45
why is the warm up and cool down important in a workout?
- warming up enhances your performances and decreases | - cooling down is important to restore bodys circulation to its rrsting condition
46
synovial fluid
fluid found within many joints that provides lubrication and nutrition to the cells of the joint surfaces
47
resistance exercise
activities that force muscles to contract against increased resistance (strength training)
48
isometric (static) exercise
the application of force without movement - valuable for toning and strengthening muscles (dont hold breath because it can block blood flow to heart and brain)
49
isometric (dynamic) movements
the application of with movement | - valuable for developing strength that can be transferred to other forms of physical activity
50
problems with supplements
- no nutritional supplement or drug will change a weak person into a strong person - usually, don't work, expensive, dangerous - not regulated and their long-term effects have not been studied
51
proper stretching techniques
- should be preformed statically - ballistic stretching (bouncing) is counter productive and dangerous - you can achieve greater range of motion and more intesne stretch by using passive stretching (more risk for injury tho) - best strech: static and passive assist
52
cardiorespiratory endurance exercise recommandations
- at least 20-60mins within target heart range 3-5 times per week
53
muscular strength and endurance recommendations
work major groups (one or more sets of 8-10 reps) at least 2 non-consecutive days a week
54
flexibility recommendations
- at least 2-3 times a week (ideally 5-7) preferably after exercising and warm muscles
55
skill training recommendations
incorporate some or all of your aerobic or strengthening exercise into a sport or enjoyable activity
56
beginning phase? progress phase? maintenance phase?
1. the body adjusts to new type and level of activity 2. fitness increases 3. the targeted level of fitness is sustained over a long period of time
57
R-I-C-E principle - what does it treat and what do the letters stand for?
- soft tissue treatment R: rest - stop using the injured area as soon as pain is experienced, protect it from injury I: ice - apply to injured area to reduce pain and swelling, apply immediately for 10-20mins and repeat every few hours until swelling disappears - 10 mins if its a gel pack C: compression - wrap the injured area with bandage between icings (do not sleep with bandage on) E: elevate - raise injured area above heart level to decrease blood supply and reduce swelling - after 36-48hrs apply heat
58
cross-training
participating in 2 or more activities to develop a particular component of fitness (helps to prevent boredom)
59
stategies for maintaining an exercise program?
- have meaningful goals - varying the program - varying the program - trying new activities
Health Sci 1001A
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