Textbook Notes (362,928)
Canada (158,105)
BPK 140 (138)
Chapter 4

KIN 140 Chapter 4: Physical Activity for Fitness and Health

5 Pages
Unlock Document

Simon Fraser University
Biomedical Physio & Kines
BPK 140
Diana Bedoya

Chapter 4: Physical Activity for Fitness and Health WHAT IS PHYSICAL ACTIVITY? • Physical activity: all leisure and non-leisure body movement produced by the skeletal muscles and resulting in an increase in energy expenditure • Sport: a form of leisure-time physical activity that is planned, structured, and competitive • Active living: a way of life in which physical activity is valued and integrated into daily living WHAT IS PHYSICAL FITNESS? • Physical fitness: the ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge • Cardiorespiratory fitness: the ability of the body to sustain prolonged rhythmic activity – achieved through aerobic exercise – aerobic exercise: any activity, such as brisk walking, jogging, running, swimming, or cycling, in which the amount of oxygen taken into the body is slightly more than, or equal to, the amount of oxygen used by the body (working out strenuously without pushing to the point of breathlessness) • Muscular fitness: has 2 components : strength and endurance - strength: the force within muscles – measured by the absolute maximum weight that a person can lift, push or press in one effort - endurance: the ability to perform repeated muscular effort – measured by counting how many times a person can lift, push or press a given weight • Body composition: refers to the amount of fat vs the amount of lean tissue in the body - fat includes both essential and storage fat - lean tissue includes all tissues exclusive of fat (muscles, bones, organs, fluid) - high proportion of body fat has serious health implications (heart disease, blood pressure, diabetes, stroke) - combo of regular exercise and good nutrition is the best way to maintain a healthy body composition - aerobic exercise helps by burning calories and increasing metabolic rate - strength training increases the proportion of lean body tissue by building muscle ass • Flexibility: the range of motion around specific joints - depends on your age, gender, posture, how fat or muscular you are - gradual loss of joint mobility occurs because tendons and ligaments are not used through their full range of motion • Physical conditioning (training): the gradual building up of the body to enhance cardiorespiratory or aerobic fitness, muscular strength and • Health-related fitness & Performance-related fitness HEALTH BENEFITS FROM EXERCISE • Heart muscles become stronger, and blood is pumped more efficiently • Heart rate and resting heart rate slow down • Blood pressure may drop slightly • Bones thicken and loss of calcium slows • Flexibility is increased • Digestion and elimination is improved • Metabolism is increased so that the body burns more calories and body fat decreases • A heightened sensitivity to insulin is attained • Enhanced clot-dissolving substance form in the blood GENERAL BENEFITS OF EXERCISE • Longer life • Protection against heart disease and certain cancers  Cardiovascular disease (CVD), colon, breast, cancer • Better bones – osteoporosis: condition in which bones lose their mineral density and become increasingly susceptible to injury, affects many older people – women in particular  weak and brittle bones are common among people who don’t exercise – exercise protects the bones • Enhanced immunity: exercise is related to a reduced # of sick days  reduces stress hormones (cortisol) that cam dampen resistance to disease • Brighter mood: exercise makes people feel good from the inside out  boost mood, increases energy, reduces anxiety, improves concentration and alertness, and increases the ability to handle stress  result of increased levels of endorphins: mood-elevating brain chemicals • Better mental health  exercise proven helpful for depression and anxiety disorders, panic attacks • Lower weight • Lowering risk of diabetes • A more active old age: exercise helps older adults retain strength and mobility needed to live independently, boosts strength and stamina, lessens time
More Less

Related notes for BPK 140

Log In


Don't have an account?

Join OneClass

Access over 10 million pages of study
documents for 1.3 million courses.

Sign up

Join to view


By registering, I agree to the Terms and Privacy Policies
Already have an account?
Just a few more details

So we can recommend you notes for your school.

Reset Password

Please enter below the email address you registered with and we will send you a link to reset your password.

Add your courses

Get notes from the top students in your class.