Health Psychology: Exercise and Physical Fitness

These flashcards cover key vocabulary and concepts from Health Psychology regarding exercise and physical fitness, including definitions of exercises, psychological and health benefits, and risk management.

What is muscular endurance?

The ability of a muscle or group of muscles to sustain repeated contractions against resistance for an extended period.

What is isometric exercise?

Exercise performed by contracting muscles without joint movement, maintaining a constant muscle length while tension builds up.

Which muscle groups can be targeted by isometric exercises?

Any major muscle group can be targeted, as isometric exercises involve static contraction without joint movement (e.g., quadriceps in a wall sit, core in a plank).

What primary benefits does isometric exercise provide?

It primarily improves static strength and muscular endurance in a fixed position, and can be useful in rehabilitation for strengthening without joint strain.

What is isotonic exercise?

Exercise involving muscle contraction and shortening (concentric) or lengthening (eccentric) while moving joints through a full range of motion.

What muscle groups are typically engaged during isotonic exercises?

Isotonic exercises target major muscle groups depending on the movement, such as the biceps during curls, quadriceps and glutes during squats, or pectorals during push-ups.

What are some key benefits of isotonic exercise?

It improves dynamic strength, muscle endurance, functional movement, and can enhance joint flexibility due to the full range of motion involved.

What is isokinetic exercise?

Exercise performed at a controlled pace with resistance adjusting to maintain constant movement velocity, typically requiring special equipment.

Which muscle groups can be worked with isokinetic exercise, and what is its defining characteristic?

Isokinetic exercises can target any muscle group through a full range of motion using specialized machines, where the resistance automatically adjusts to ensure constant movement speed.

What unique benefit does isokinetic exercise provide for muscle development or rehabilitation?

It allows muscles to generate maximum force throughout the entire range of motion at a constant speed, which is highly effective for consistent strength gains and safe for rebuilding strength post-injury.

What is anaerobic exercise?

High-intensity activity involving short, fast muscle movements that lead to rapid fatigue.

What type of muscle fibers are predominantly utilized during anaerobic exercise?

Anaerobic exercise primarily utilizes fast-twitch muscle fibers, which are crucial for explosive, powerful movements and bursts of speed.

What specific physical adaptations result from regular anaerobic exercise?

It significantly increases muscle power, improves speed and agility, enhances bone density, and contributes to increased lean muscle mass and fat loss.

What is aerobic exercise?

Moderate-intensity activity that increases oxygen consumption over time.

What major muscle groups are generally involved in aerobic exercise?

engages large muscle groups, such as the leg muscles (quadriceps, hamstrings, calves) during running or cycling, and the core, back, and arm muscles during swimming or rowing.

Beyond cardiorespiratory health, what other long-term health benefits are provided by aerobic exercise?

It boosts stamina and endurance, aids in weight management, improves mood, strengthens the immune system, and reduces the risk of chronic conditions like heart disease and type 2 diabetes.

What psychological effect of exercise is noted in the lecture?

Decreased Depression.

List one cardiovascular benefit of exercise.

Raises high density lipoprotein (HDL), known as the 'good' cholesterol.

What is one risk associated with exercise?

Injuries.

How can one decrease exercise risk?

By screening prior to an exercise program using tools like the PAR-Q+ and consulting with a trainer.