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31 Cards in this Set
- Front
- Back
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Define Physical Activity:
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Describes any movement produced by muscle that increases energy expenditure.
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What are the different categories of physical activity mentioned by the U.S. department of health and human services?
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- occupational
- household - leisure-time - transportation |
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How is leisure time physical activity defined?
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- any activity not related to a person's occupation, includes sports and planned training and recreational activities
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Define Exercise:
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- considered a subcategory of leisure-time physical activity.
- refers to activity that is purposeful, planned and structured |
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Define Physical Fitness
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- A state of being that arises largely from interaction between nutrition and physical activity.
- The ability to carry out daily tasks with vigour and alertness, without undue fatigue and with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies . |
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What is muscular strength defined as?
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- a subcomponent of musuloskeletal fitness defined as the maximal force or tension level that can be produced by a muscle group
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Define muscular endurance:
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- A subcomponent of musculoskeletal fitness defined as the ability of a muscle to maintain sum maximal force levels for extended periods of time
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What are the different components of physical fitness?
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- Cardiorespiratory
- Muscular Strength - Muscular Endurance - Flexibility - Body composition |
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What are some benefits of regular physical activity?
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- Reduces our risk of obesity
- Reduces risk for and complications of heart disease - reduces risk for type 2 diabetes - potential reduction for colon cancer - potential reduction in our risk for breast cancer and endometrial cancer - reduces risk for osteoporosis |
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What percentage of Canadian adults in 2004-5 were not physically active?
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- 51%
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What are some benefits from regular physical activity from a sound fitness program?
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- better health
- improved fitness - posture and balance - self esteem |
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How often should an endurance activity be planned in a week based on Canada's physical activity guide?
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- Four to seven days a week
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How often should flexibility activities be planned in a week based on Canada's physical activity guide?
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- Four to seven days a week
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How often should strength activities be planned in a week based on Canada's physical activity guide?
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2-4 days a week
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What is the overload principle?
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- placing an extra physical demand on your body to improve your fitness level
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What is the FIT principle?
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- three factors that help you achieve appropriate overload
- Frequency, intensity and time of activity |
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What does frequency refer to in the FIT principle?
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- Refers to the number of activity sessions per week you perform
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What does intensity refer to in the FIT principle?
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- refers to the amount of effort during the activity or how difficult the activity is to perform
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What is maximal heart rate?
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- the rate at which your heart beats during maximal exercise
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Calculate your maximal heart rate:
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Max is 220-your age
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What is the point of a warm up before working out?
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- Should be gradual and sufficient to increase muscle and body temperature but should not cause fatigue or deplete energy stores
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What is the point of a cooldown?
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- Should include same activites you performed during the exercise session but done at low intensity to prevent injury and muscle soreness
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What is creatine phosphate (phosphocreatine)
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- a high energy compound that can be broken down for energy and used to regenerate ATP anaeroically
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Does muscle contain more creatine phosphate or ATP?
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- four to six times more CP
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How long can our stores of ATP and CP support maximal physical effort?
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- 3 to 15 seconds
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What is lactic acid?
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- A compound that results when pyruvic acid from glycolysis is metabolized without enough oxygen
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What is the role of lactic acid?
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- important intermediate of glucose breakdown that plays a critical role in supplying fuel for working muslces, the heart and resting tissues
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How long can ATP be regenerated from exercise through glycolysis?
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- Generally less than three minutes
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What energy system must take over after three minutes?
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- The aerobic energy system
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What is reffered to as fat as a fuel source?
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- triglyceride molecule
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What is a triglyceride?
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- glycerol backbone attached to three fatty acid molecules
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