Physical Activity and Health Study Guide 1- Ex Phys

Human physiology

understanding normal function of body

purpose: to maintain homeostasis (a constant internal environment)

Exercise physiology

how physiology functions are altered during exercise

Physical activity

any bodily movemement produced by skeletal muscle that increases ENERGY EXPENDITURE

Exercise

planned, structured, repetitive movement intended to improve or maintain PHYSICAL FITNESS

Physical fitness

a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical activity (aerobic endurance)

Aerobic activity

physical activity that uses large muscles and is done at a moderate, steady pace for long period of time (walking, running, bicycling, and swimming)

Muscular-strengthening activity

Physical activity that causes the body's muscle to work or hold against an applied force or weight (lifting weight)

Bone-strengthening

physical activity that produces tension force on the bones that promotes bone growth and strength. (jumping jacks, running, brisk walking)

Balance and flexibility

Balance: Improve ability to resist force. (walking backwards, standing on one leg)

Flexibility: Enhance the ability of a joint to move through full range (increase flexibility)

Sedentary behavior

activities such as sitting or lying down that use very little energy

acute versus long-term adaptations to physical activity and exercise

"-acute adaptation" to physical activity refers to the immediate changes that occur in the body during or shortly after a single exercise session, like increased heart rate and breathing rate,

-"long-term adaptations" are the lasting physiological changes that develop over time with consistent exercise, such as increased muscle mass, improved cardiovascular fitness, and enhanced oxygen utilization capacity

Review the health and fitness benefits related to physical activity (slide 12).

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Physical Activity Guidelines for adults

-at least 150 of moderate intensity a week

Physical guidlines for children and adolescents

-Move at least 60 min a day of moderate to vigorous physical activity
-muscle strengthening (3 days per week)

Physical guidlines for older adults

should do 150 to 300 minutes a week of moderate-intensity, or 75 to 150 minutes a week of vigorous-intensity
-NO BONE STRENGTH

What is meant by the concept of "accumulating" physical activity? What is the shortest about of physical currently recommended for accumulating activity?

"Accumulating" physical activity means gathering together short bursts of physical activity throughout the day to reach a recommended total amount of exercise, with the current guideline suggesting that each bout should be at least 10 minutes long to count towards accumulating activity