Health Chapter 2

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  1. Define physical activity
    Any bodily movement produced by skeletal muscles that results in energy expenditure
  2. Define physical fitness
    the ability to perform moderate to vigorous levels of physical activity without undue fatigue
  3. Define exercise
    planned or structured physical activity done to maintain fitness
  4. General Physical Activity Guidelines for Fitness: Adults (time, intensity, ect.)
    150 min/well moderate intensity or 75 min/week or vigorous intensity. Plus muscle strengthening activities for all major muscle groups at least 2 days/week
  5. General Physical Activity Guidelines for Fitness: Children (time, intensity, ect.)
    60 minutes of moderate or vigorous intensity physical activity daily. Include muscle strengthening activities in the 60 minutes 3 days/week
  6. Characteristics of Moderate Activity (and examples)
    • You can talk, but not necessarily hold an entire conversation.
    • 70-80% maximum heart rate.
    • Ex: walking 3-4.5 mph, weight training, hiking, stairs, biking 5-9 mph, dancing, softball, swimming, house/yard work
  7. Characteristics of Vigorous Activity (and examples)
    • You cannot talk and you are using all of your oxygen for respiration. Over 80% of maximum heart rate.
    • Ex: jogging, running, circuit training, backpacking, aerobic classes, competitive sports, biking 10 mph on an incline
  8. Define MET's
    • Metabolic equivalent to determine the amount of energy (oxygen) used by the body during physical activity.
    • *1 MET = resting/sitting
    • *2 MET = twice the energy of 1 MET
  9. What are the 5 Health-related Components of Fitness?
    • 1. Cardiorespiratory Endurance
    • 2. Muscular Strength
    • 3. Muscular Endurance
    • 4. Flexibility
    • 5. Body Composition
  10. Define Cardiorespiratory Endurance
    Aerobic fitness - the ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise
  11. Define Muscular Strength
    The ability of your muscles to exert force
  12. Define Muscular Endurance
    The ability of your muscles to contract repeatedly overtime. Allows you to participate in recreational sports without undue fatigue.
  13. Define Felxibility
    The ability to move your joints in a full range of motion, commonly overlooked.
  14. Define Body Composition
    The relative amounts of fat and lean tissue in your body. Lean tissue consists of muscle, bone, organs, and fluids.
  15. What are the 6 Skill-Related Components of Fitness?
    • 1. Agility
    • 2. Balance
    • 3. Coordination
    • 4. Power
    • 5. Speed
    • 6. Reaction Time
  16. Define Agility
    The ability to rapidly change the position of your body with speed and accuracy
  17. Define Balance
    The maintenance of equilibrium while you are stationary or moving
  18. Define Coordination
    The ability to use your senses and your body to perform motor tasks smoothly
  19. Define Power
    The ability to perform work or contract muscles with high force quickly.
  20. Define Speed
    The ability to perform a movement in a short period of time.
  21. Define Reaction Time
    The time between a stimulus and the initiation of your physical reaction to that stimulus.
  22. What are the 6 Principles of Training (or fitness)?
    • 1. Overload
    • 2. Progression
    • 3. Specificity
    • 4. Reversibility
    • 5. Individuality
    • 6. Rest & Recovery
  23. Define Overload
    Training effects, dose response, diminished returns
  24. Define Progression
    The 10 percent rule. To increase fitness, you need to continually increase the workout.
  25. Define Specificity
    Training target muscle groups. If the goal is to run, don't spend time lifting weights.
  26. Define Reversibility
    All fitness gains are reversible, "use it or lose it"
  27. Define Individuality
    Responders, non-responders. Training may vary greatly from person to person. No two people will have the same results.
  28. Define Rest & Recovery
    Constant training can result in reduced health benefits. Schedule regular rest days (1-3 per week) or alternate hard workout days and easier workout days.
  29. What is the FITT principle?
    • F - Frequency
    • I - Intensity
    • T - Time
    • T - Type
Card Set:
Health Chapter 2
2014-11-03 05:29:47

Chapter 2 of Health Midterm 1
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