chapter 3 health 101

fitness

ability to perform activities that are required to complete a task or job

exercise

physical activity that is generally planned structured and repetitive

sedentary lifestyles kill how many people per year

5 million

how many pre school children are obese

1 In 8

guidelines for moderate/low physical activity

150 minites, 3-5 times a week, like walking flat, hiking flat terrain, volleyball

guidelines for vigorous workouts

75 minutes, 3-5 times a week, running/jogging, shoveling snow, basketball

sitting is more dangerous than

smoking and his, sedentary lifestyles are dangerous

components of health related fitness

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition

cardiorespiratory endurance

can be improved through aerobic activity, ability of the heart, blood vessels and lungs to deliver essential nutrients and oxygen to working muscles

aerobic activity uses what kinds of muscle

slow twitch

aerobic exercise

helps improve the body on how to use oxygen, continuous activity that elevates heart rate to 75% of maximum heart rate

anaerobic exercise

short distance sprinting or tennis, short bursts, uses fast twitch fibers

muscular strength

ability of a muscle to exert force against resistance

different forms of contractions

concentric, eccentric, isometric

concentric

muscle shortening

eccentric

muscle is lengthening back down (2nd phase)

isometric

no change in muscle, like a plank

benefits of muscular strength

improves brain function, healthier bone density, prevent future injury

muscular endurance

ability of muscle to exert force against resistance over repeated or prolonged periods of time

flexibility and range of motion

ability of joints to move freely and the mobility of your muscles, allowing for movement throughout body

benefits for mobility

reduce risk of injury

ways to improve body composition

muscle building, aerobic exercise, nutrition

is BMI or BAI more accurate

BAI

BMI

does not differentiate between fat or muscle

BAI

measures health threatening body fat through DXA scan, measuring muscle mass, fat mass, bone density