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HLSC 1F90 Study Guide - Cardiorespiratory Fitness, Osteoporosis, Urban Sprawl

Health Sciences
Course Code
Madeline Law

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Week 15: CHSC 1F90 Personal Fitness 28 January 2014
Dr. Kelli-an Lawrence
Key Terms:
Physical Activity
oAll body movements produced by the skeletal muscles resulting in
substantial increase in energy expenditure
oPlanned, structured , repetitive bodily movement done to improve or
maintain components of physical fitness
Exercise is physical activity, but physical activity is more than exercise
Aerobic exercise: A type of oxygen-using exercise that is typically performed at a
moderate-to-vigorous intensity level for an extended period of time.
CSEP guildelines say: to achieve health benefits, adults accumulate atleast (121-
180) 2-3 hours of minutes of moderate to vigous activity per week in bouts to 10
minutes or more a week
Physical Activity for Health
Physical Activity for Health
oIf Canadians followed the 2011 CSEP physical activity guidelines, it is
estimated that the following deaths could be prevented
33-50% …. Coronary heart disease
25%..... stroke/ osteoporosis
20%.....colon cancer/ hypertension/ type 2 diabetes
15%.....breast cancer
Regular physical acitiy improves
oCardiorespiratory endurance
oReduced risk of heart disease
oPrevention of hypertension
oImproved blood lipid and lipoprotein (cholesterol and triglycerides)
Bone health
Overall physical health
oReduced risk of type 2 diabetes
oImproved immunity to disease
oIncreased longevity
Mental health & stress management
To sustain bone mass, you need to lifting weights, running/walking
Physical Avtivity for Fitness
Physical activity for Fitness
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Week 15: CHSC 1F90 Personal Fitness 28 January 2014
oPhysical fitness is the ability to regularly engage in moderate-to-
vigorous levels of physical activity for extended times without excessive
oPhysical fitness requires participation in exercise (as well as more
general physical activity) in order to improve or maintain:
Components of physical fitness
Cardiorespiratory endurance
Muscular strength & endurance
Body composition (e.g BMI) (body mass index)
Components of physical fitness
oCardiorespiratory fitness refers to the abilityf of the heart, lungs and
blood vessel to function efficiently and is achieved through aerobic
Aerobic (“with oxygen”) exercise is exercise performed at a
moderate intensity level for an extended time with as increased
heart rate
oMuscular Strength refers to the maximal amount of force that a
muscle or muscle group is capable or exerting in one contraction
Maximal strength = the amount of weight that can be moved one
item and no more (one time repetition maximum, 1 RM)
oMuscular Endurance refers to a muscle’s or muscle group’s ability to
exert force repeatedly or in a sustained fashion without fatiguing
oFlexibility refers to the range of motion, of the amount of movement
possible, at a particular joint or series of joints
oBody composition refers to the relative proportions of fat and lean
(muscle, bone, water, organs) tissue in the body
Physical Activity for performance
oImproved physical performance is generally associated with athletic
endeavours (vs. recreational fitness for better health)
oIt can be achieved through specific exercises that target power, agility,
speed, coordination, balance, reaction time, and any other
performance – related attributes of physical fitness
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