Ch 12-- FitnessReview for final test

• 1. physical activity- any movement that causes the body to use energy

• 2. exercise- purposeful, repetitive planned activity to meet a specific goal

• 2. physical activity- strengthens the heart muscle and lowers blood pressure

• 3. physical activity – triggers brain to release brain chemicals that fight depression and anxiety. Being friendly allows for one to make friends and maintain healthy relationships.

• 4. it is recommended to get 60 minutes of physical activity every day.

• 5.sit and reach- flexibility• Step Test- cardiorespiratory•Curlups (crunches) and

pushups-muscle endurance and strength•% body fat and BMI- Body

Composition

• 6.aerobic- takes large amount of oxygen to do the activity– running

•Anaerobic- does not use large amount of oxygen, wall sits and planking

• 7. Weight bearing activities like weight lifting, dancing, walking, aerobics all help to reduce the risk of osteoporosis by strengthening bones

• 8. chronic conditions are on going, like asthma, weight issues, diabetes, high blood pressure. People with chronic conditions are encouraged to visit with their doctor before beginning and exercise program.

• 9. warm up– stretching or moderate activity to get the blood moving before a work out. Helps to reduce the risk of injury. Cool down– gentle or moderate activity to help the body after intense exercise to come back to a a resting state.

•10. by pushing your self a little more each time you work out (overload) you will make progress to your goal.

•11. Resting heart rate would best be taken after 5 minutes of rest.

• 12. Being flexible is important for agility, coordination and balance. With out it we risk the danger of falling and injury.

•13. Flexibilty•Muscle strength•Muscle endurance•Body Composition•Cariorespiratory

• 14. R.I.C.E.– used with minor injuries• R= rest for 24-48 hours. If no

improvement – see a dr. • I=Ice 15-20 minutes 4-6 times a day• C=compression- aids in circulation and

reduces swelling use ace wraps or taping • E=elevation- put injury up (above heart)

to aid in circulation and reduce swelling.

• 15. BMI- comparison of weight to height

•Body Composition- what your are made of --% of body fat to lean or muscle tissue.

• 16. Specificity- exercise must be a correct match to the goal that you are wanting to get to.

• Overload-working a little harder each time you work out to attain your goal.

• Progression- gradual improvement over time to meet ones goal– progress.

• 17. Strain- not necessarily an injury– may be sore. Muslces that are overworked. They will need to rest to mend and become stronger.

• Sprain – an injury around a joint. Pain swelling, the muscles or tendon or ligament is torn, stretched – R.I.C.E. will help.

•18. Sedentary- little to no physical activity or exercise

• 19. F= frequency- number of times you are working out per week

• I= intensity- how hard of a work out the exercises are

• T= type of exercise, swimming , climbing, biking,

• T= time- measured in minutes or maybe repetitions.

• 20. Isometric- little to no movement involved. Planking and wall sits are examples.

• Isotonic- movement is involved, swimming, running

• 21. physical fitness- having enough energy to meet unplanned physical demands.