-
Any bodily movement produced by contraction of skeletal muscles that increase energy expenditure above a basal level and enhances health.
physical activity
-
Energy expenditure is measured in
Kcal (kilocalories) or KJ (kilojoules)
1 kcal = 4.184 KJ
-
Physical activity can be classifies as
"low" =
"medium" =
"high" =
- low = <150 min/wk
- med = 150 = 300 min/wk
- high = >300 min/wk
-
The 4 general categories that measure physical activity are...
- 1. calorimetry
- 2. physiological markers
- 3. mechanical & electric motion detectors
- 4. occupational & leisure time survey instruments
-
What is calorimetry?
direct = heat exchange (insulated chamber or suit)
indirect = measure O2 consumption and CO2 production
-
What are physiological markers?
- heart rate monitor
- or
- doubly labeled water (DLW)
-
What are mechanical and electronic motion detectors?
- pedometers
- in-shoe step counters
- electronic motion sensors
- accelerometers
-
What are occupational and leisure-time survey instruments?
- job classification
- activity diaries or records
- physical activity recall questionaires
-
Whare is the most popular and practical approach for large goups of individuals?
questionnaire methods
-
What is a subcategory of physical activity; planned, sructured, repetitive, purposive (improvedment or maintenance of physical fitness is an objective)
Exercise
-
What are the 3 components to comprehensive approach to physical fitness?
- 1. cardiorespiratory fitness
- 2. body composition
- 3. musculoskeletal fitness (flexibility, muscular strength, muscular endurance)
-
What are the skill-related components of physical fitness?
agility, balance, coordination, speed, power, reaction time
-
What are the helath-related components of physical fitness.
- cardiorespiratory endurance,
- body composition
- musculoskeletal fitness
- flexibility
- musc. strength
- musc. endurance
-
Name some helath-related sports.
- aerobic dancing,
- cross country skiing,
- jumping rope
- rowing
- snow shoeing
- backpacking
- bicycling
- running/walking
- stairclimbing
-
List some skill related sports.
archery, bowling, fencing, golf, table tennis, volleyball, baseball, downhill skiing, football, tennis
-
Both skill-related and health-related sports.
basketball, handball, ice-skating, raquetball, rollerskating, soccer, squash
-
An approach to personal health that emphasizes individual responsibility for health through lifestyle behaviors.
wellness
-
Absense of mental disorders, ability to negotiate daily challenges and social interactions of life.
mental health
-
Ability to interact effectively with other people and social environment (relationships) - avoid social isolation
social health
-
Abiloity of circulatory and respiratory system to supply oxygen durring sustained physiacl activity.
cardio respiratory endurance or aerobic fitness
-
Low level of cardiorespiratory endurance is consistently linked with premature death especially _______
heart disease
-
The lab test generally regarded as best measure of cardiorespiratory endurance.
lab VO2max
direct measure of oxygen uptake during maximal graded exercise
-
Best test to estimate V02 max cardiorespiratory fitness include:
stair climbing, submax bike test, maximal treadmill, cycle ergometer
-
Disadvantages of lab V02max
expensive, time-consuming, requires highly trained personnel, not practical for mass testing
-
ACSM recommendations for cardiorespiratory fitness
150 min/wk of mederate intensity or 75 min/wk of vigorous intensity
-
The body's rekatuve aniybts if fat abd keab bidt tussye ir fat-free mass (muscle, bone, water)
body composition
-
Preferred index used to evaluate a person's body composition
percent body fat
percentage of total weight represented by fat weight
-
Define Obesity
extensive accumulation of fat weight
-
Optimal body fat levels for men and women
- men: optimal <15%; obese >25%
- women: optimal <23%; obese >33%
-
Most precise measure for assessing body composition
hydrostatic (underwater) weighing
-
Method of choice for assessing body composition?
skinfold testing
-
Define flexibility
functional capacity of joints to move through a full ROM larely determined by muscles, ligaments and tendons
-
define Muscular strength
maximal one-effort force that can be exerted against a resistance
max-force one can generate in an isolated movement of single muscle groups
-
how do you measure muscular strengh?
1 or 2 repitition max or dynamometer
-
define Muscular endurance.
muscles ability to continue to perform without fatique; apply submax force repeatedly or sustain submax muscular contraction for certain amt. of time.
-
What are some common muscular endurance exercises?
sit ups, push ups, chin ups, lift weights 10 - 15x
-
What are some simple and inexpensive musculoskelatal fitness tests?
sit and reach flexibility test, push-ups, sit ups, weight lifting
-
ACSM recommendation for musculoskeletal fitness?
2-4 sets of 8-12 resps or 8-10 exercises 2-3 days a week working all major muscle groups
legs, hips, back, abdomen, chest, shoulders, arms
|
|
