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Lecture 6

HS1001 Lecture 6.docx

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Western University
Health Sciences
Health Sciences 1001A/B
Shauna Burke

Lecture 6 Exercise for Health and Fitness What is physical fitness? - Cardiorespiratory endurance o Ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity - Muscular strength o Amount of force muscle can produce with single maximum effort - Muscular endurance o Ability to resist fatigue and sustain given level of muscle tension - Functional status: are you able to function in daily life without difficulty? o In surveys to measure physical fitness - Flexibility o Ability to move joints through their full range of motion - Body composition o Proportion of fat and fat-free mass in body - Skill-related components of fitness o Ability to perform sport-specific skills which can require speed, power, agility, balance, coordination, reaction time Physical Activity and Exercise for Health and Fitness - Physical activity help boost concentration, memory, and learning in school o Recommended people get up and move for 15 min for every hour of studying  Moving away and moving can make brain run better - 88% of children and youth don’t get recommended amount of physical activity everyday o Amount of time children spend in gym class decreased  Also depends on school because budget is different – changes the equipment you have so the programs you can have - White and Aboriginal people most likely to be moderately active o Black, West Asian, South Asian, and Arab least likely to be active Physical Activity on a Continuum - Physical Activity: any body movement carried by skeletal muscles and require energy o Not planned - Exercise: planned, structure, repetitive movement of body needed to improve or maintain physical fitness - Physical activity need to health and health benefits; Exercise needed to improve physical fitness o So need both Increasing physical activity to improve health and wellness - In 2011, Canadian Society for Exercise Physiology released new guidelines for physical activity and general health promotion for 18-64 ages o Strength training 2 days per week o At least 10 minutes of moderate-vigorous intensity aerobic physical activity most days per week  At least 150 minutes per week - Before, people weren’t meeting old guidelines o Now make it per week and spell out what type of intensity you should be exercising Disease Prevention and Management (Benefits of Exercise) - Cardio disease o Risk factors = sedentary lifestyle, smoking, abnormal blood fats, high blood pressure, diabetes, obesity o Metabolic syndrome sympto
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