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Notes for midterm B.docx

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Health Sciences
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Notes for midterm BHSS 1101 fall 2012Chapter 4Personal fitnessthmost info was collected from Health the basics 5 Canadian edition by DonatellePhysical activity Body movements produced by skeletal muscles resulting in energy expenditureThree main categoriesPhysical activities for healthlight forms of leisurely activities ex walking gardeningPhysical activities for fitnessIncludes forms of repeated exercise with fitness as the main goalPhysical activities for performanceActivates to improve athletic performance Exercise Planned structured and repetitive bodily movements done to improve or maintain one or more components of physical fitnessPhysical fitness A set of attributes that are either health or performance relatedBenefits of regular physical activityImproved cardiorespiratory enduranceaerobic trainingoReduced risk of heart diseaseoPrevention of hypertensionoImproved blood lipid and lipoprotein profileReduces LDL overall cholesterol and triglyceride levels while increasing HDLImproved Bone healthWeight bearingstrength trainingImproved weight managementImproved health and lifespanoPrevention of type 2 diabetesoIncreased longevityoImproved immunity to diseaseImproved mental health and stress managementExercise burns off chemicals byproducts of stressGreater selfesteem from physical benefitsCardiorespiratory endurance The ability of the heart lungs and blood vessels to function efficientlyAerobic power The current functional status of a persons cardiorespiratory system measured as VOmax and referring specifically to the volume of oxygen consumed by the muscles during 2exerciseGraded physical test A test of aerobic capacity administered by a physician exercise physiologist or other trained personGenerally the optimal amount of aerobic physical activity needed is 2030 minutes of moderate intensity 7090 of max heart rate or 5585 of VOmax activity 35 times a week2Target heart rate The desired intensity of aerobic exercise for improving or maintaining cardiorespiratory fitness calculated as a percentage of a maximum heart rate 220 males226 females minus ageFrequency The frequency that a physical activity is repeated ex 5 times a weekIntensity Difficulty of the physical activity ex 80 of maximum heart rateTime The amount of time spent doing the activity ex 30 minutes of joggingAll of the above three variables can be changed in any fashion but the overall caloric expenditures should be 300500 kcal per day or 15002100 kcal per weekHealth and performance related components of physical fitnessHealthPerformanceCardiorespiratory Ability to sustain Agility Speed in changing endurancemoderateintensity directions or in wholebody activity for changing body extended time periodspositionsMuscular strengthAbility to apply PowerCombination of maximum force with a strength and speedsingle muscle contractionMuscular enduranceAbility to perform BalanceMaintenance of stable muscle contractions body positionrepeatedlyFlexibilityRange of motion in a CoordinationAbility to have things joint or series of jointswork togetherBody compositionRatio of fat to total Reaction timeAbility to adjust or
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