HTH 100- Chapter 9- study guide
HTH 100- Chapter 9- study guide
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This 4 page Class Notes was uploaded by Faith Stackpole on Wednesday January 20, 2016. The Class Notes belongs to a course at James Madison University taught by a professor in Fall. Since its upload, it has received 120 views.
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Date Created: 01/20/16
Chp. 9 Worksheet Improving Your Physical Fitness What are the 5 components of physical fitness? Be able to recognize/define. Cardiorespiratory Fitness Ability to sustain aerobic whole-body activity for a prolonged period of time Muscular strength Maximum force able to be exerted by single contraction of a muscle or muscle group Muscular Endurance Ability to perform muscle contractions repeatedly without fatiguing Flexibility Ability to move joints freely through their full range of motion Body composition The relative proportions of fat mass in the body. In what ways can exercise provide benefits for each of these dimensions of wellness: o Physical-Health o Psychological/emotional- Happy after, self efficacy o Cognitive-Increase cell growth, improved memory o Spiritual- Relaxed, less stress, purpose in life Know the Physical Activity Guidelines Key Guidelines for weekly aerobic/cardiovascular activity AND muscle strengthening to promote and maintain good health and prevent chronic diseases. -150 min/week moderate-intensity physical activity or -75 min/week vigourous-intensity In what specific ways does cardiovascular exercise improve the organs/tissues of the cardiovascular system, thus reducing risk of heart disease? How can some of these changes be outwardly measured? -Cardiovascular exercise makes the cardiovascular and respiratory systems more efficient by strengthen the heart muscle, thus enabling more blood to be pumped with each stroke. Explain how the “talk test” can help determine the intensity level of cardiorespiratory exercise. - A moderate level of exercise: Is a conversational level of exercise - Vigorous level: Can talk but only in short fragments - Too High: can’t speak What are some of the benefits of increased muscle strength and muscle endurance? -lean body mass -bone density -obesity& diabetes -good posture -Anxiety, depression -Balance -Glucose metabolism -Proper skeletal alignment What different types of workout activities or methods can be used to provide weight resistance exercise? Leg press, kettlebell exercises, bench press Calisthenics, Free-weights, weight machines Know the difference in emphasizing number of repetitions OR amount of weight for each of these workout goals: muscle strengthening or muscle endurance. Amount of weight = muscle strength Repetitions= muscle endurances What does PED stand for, in relation to athletic performance, and are all such products safe and effective? -Performance-enhancing Drugs and supplements -Usually illegal -Many side effects What are the benefits of increased flexibility? -enhances the efficiency of your movements -enhance your sense of well-being -help manage stress effectively -prevent or educe joint pain Know the difference between static, dynamic, passive, and ballistic stretching. Which type is considered safest for improving flexibility? *Static stretching* Stretching techniques that slowly and gradually lengthen a muscle or group of muscles and their tendons Dynamic Stretching Actively moving through the joint range of motion Ballistic Stretching Stretching the muscle by bouncing rapidly, can be damaging, recommended for experienced athletes only Passive stretching Partner applies pressure, producing a stretch beyond what you could do on your own. In what ways do exercise programs such as core strength training, yoga, Pilates, and Tai Chi benefit daily functioning? - Improves flexibility, vitality, posture, balance, coordination - Muscle strength - Reducing muscular tension - Teaches body awareness - Core strength In which type of exercise activities should athletes consider using a sport drink containing electrolytes instead of plain water to hydrate? - Exercise sessions lasting more than one hour and you sweat profusely In what ways can you make normal daily activities more physically active? -Walk instead of driving short distances -Plan fun activities that test your physical active -Choose activities that are suitable for your current fitness In what ways can physical activity be added to normally-sedentary desk jobs? -get up move around -walk more (10,000 steps/day) -take the stairs How can people with disabilities be negatively affected by inactivity/lack of exercise? -May aggravate the original disability and increase 2 nddisbability List several chronic health conditions that might require modified or adaptive exercise programs. -Asthma -Obesity -Diabetes -Hypertension -Coronary heart disease What are the typical barriers/excuses people give for not getting enough physical activity, and how might these be overcome? Lack of time Social Influence Lack of energy Lack of resource -Multitask -Join a class to -Incentive -activities that -Select activities meet people -Schedule work require less that are less -Invite friends out when not equipment time tired -inexpensive resources What are some ways in which communities can encourage increased physical activity for their residents? -work place fitness center -bike lanes -parks and recreational activities
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