7: PA, PF, exercise

what is PA

physical activity: any bodily movement produced by contraction of skeletal muscles over resting energy expenditure

doing something

what is PF

physical fitness - set of attributes that people have or achieve - relates to ability to perform PA

can be health or skill related

can i do things?

what are health related components of PF (5)

cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, body comp

what is cardiorespiratory endurance

ability of the circulatory and respiratory system to supply oxygen during sustained PA

what is muscular strength

ability of muscle to exert force

what is muscular endurance

ability of muscle to continue performance without fatigue

what is flexibility

range of motion available at a joint

what is body composition

relative amounts of muscle, fat, bone, and other vital parts of the body

what are skill related components of PF (6)

agility, balance, coordination, power, reaction time, speed

what is exercise

type of PA

planned, structured, repetitive bodily movement to improve/maintain PF components

doing something with a purpose wh

what are the 3 ASCM recommendations for PA

150 min/week moderate intensity or 75 min/week viforous intensity (can be combined)

muscular strength and endurance at least 2 days/week

dose response relationship - improve fitness abd reduce risk for disease/disability, prevent unhealthy weight gain

what is MET

metabolic events - quantifying activity intensity

moderate intensity: MET range and examples

3.0-5.9 MET

brisk walk, carrying wood, mowing lawn, badminton, table tennis

vigorous intensity: MET range and examples

6+ MET

hiking, jogging, shoveling, heavy farming, basketball game, swimming

what is sedentary behavior and MET range

any behavior with energy expenditure of at most 1.5 MET while sitting reclining, or lying down

describe the relationship of PA and PF and disease risk reduction

greatest decrease in risk at 25th percentile, then both decrease steadily

risk reduction more evident in PF than PA

describe the fat but fit paradox

better to be obese and fit, than lean and unfit