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15 Cards in this Set
- Front
- Back
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Minimum weekly physical activity recommended for the average adult |
30 minutes of moderate physical activity 5 or more times a week (150 minutes/week) |
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Define physical activity |
How much physical activity you do daily |
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Define exercise |
Purposeful physical activity |
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3 factors on which the physical activity guidelines are based |
Intensity: how hard a person works to do the activity Frequency: how often a person performs aerobic activity Duration: how long a person performs an activity during any one session |
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Physical activity guidelines for children, adults, & older adults |
Children/adolescents: atleast 60 mins/day Adults: atleast 150 mins/week Older Adults: 150 mins/week or as much physical activity as they can tolerate |
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Health benefits of exercise? |
Reduced risk of coronary heart disease Hypertension-blood pressure reduced Reduced risk of diabetes- improves insulin sensitivity, enhances glucose uptake Weight management- energy output increased, regulates appetite, increased basal metabolic rate Bone disease- weight-bearing activities increase osteoblast activity (builds bone) Mental health- exercise stimulates production of endorphins, improves quality of life, lower risk for anxiety and depression |
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Basic modes of physical activity? |
Resistance training: builds, maintains muscle and bone strength Aerobic exercise: swimming, running, bicycling, aerobic dancing, etc. Weight-bearing exercise: can include both aerobic and resistance-type exercises; important for bone structure and strength |
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What is needed before starting physical activity? |
Assess individual health, current fitness, needs, & resources |
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What is needed to achieve aerobic benefits? |
Raise pulse 60%-90% of maximal heart rate At least 10 min @ a time 150 min/week |
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Exercise prep/care? |
Warm up before, cool down after, listen to body |
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Basic role of oxygen in exercise? |
1) the fitness of the lungs, heart, and blood vessels 2) body composition |
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How does the body lose fluid during exercise? |
Sweat |
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Basic concept of rehydration? |
Water lost must be replaced. If the physical activity is 1 hour or less strictly water is recommended. After 1 hour other sports drinks with electrolytes or glucose |
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Benefit of adequate nutrient stores in relation to exercise? |
Well balanced, varied diet helps to prevent exercise-induced malnutrition and risk of injury and infection |
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Describe ergogenic aids and why they may be detrimental to an athletes health |
Ergogenic aids are aids that enhance performance such as steroids. Side effects include; masculinization & gynecomastia |
