Chapter 14: Exercise for Health and Fitness

Core Concepts in Health 16th ed.

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Vocabulary

1. ==Physical fitness:== set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort.
2. ==Cardiorespiratory endurance:== the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity.
3. ==Muscular strength:== the amount of force a muscle can produce with a single maximum effort.
4. ==Muscular endurance:== the ability to resist fatigue and sustain a given level of muscle tension—that is, to hold a muscle contraction for a long time or to contract the muscle repeatedly.
5. ==Flexibility:== the ability to move joints through their full range of motion.
6. ==Target heart rate zone:== the range of rates at which you should exercise to obtain cardiorespiratory benefits.
7. ==Exercise frequency:== the number of days per week a person exercises, varies with fitness component and personal goals.
8. ==Exercise intensity:== boosts its health benefits as well. Developing cardiorespiratory endurance requires raising the heart rate above normal.

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==1. The health-related components of physical fitness?==

• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

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@@2. Cardiorespiratory activities include? Benefits are?@@

• Walking, jogging, running, swimming, bicycling, and aerobic dancing.
  • racquetball, tennis, basketball, and soccer, are good if the skill level and intensity are sufficient to provide a vigorous workout
• Improves the functioning of the heart and the ability of the cardiorespiratory system to carry oxygen to body tissues.
  • Healthy arteries, Improved sexual functioning and general vitality

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3. Exercise for muscular strength?

• Curl-ups and push-ups, several times a week

• Exerting force against a significant resistance (weights, exercise machines, or one’s own body weight)

• Isometric (static) exercises: apply force without movement

• Isotonic (dynamic) exercises: apply force with movement in weight-training; using barbells, dumbbells, weight machines, and body weight, as in push-ups or curl-ups.

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%%4. Connection between endurance exercise and weight management%%

• The guidelines recommend that 90 minutes of physical activity per day may be necessary to prevent weight gain, lose weight, or maintain weight loss.

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^^5. Effect of exercise on HDL and LDL levels and their relationship to heart disease^^

• Endurance exercise and strength training lead to a better balance of lipid (fat) levels by increasing high-density lipoproteins and reducing low-density lipoproteins and triglycerides.
• High levels of HDL and low levels of LDL are associated with lower risk of CVD.

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==6. Psychological benefits of exercise?==

• Reduced anxiety
• Reduced depression and improved mood
• Improved sleep
• Reduced stress
• Enhanced self-esteem, self-confidence, and self-efficacy
• Enhanced creativity and intellectual functioning
• Improved work productivity
• Increased opportunities for social interaction

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@@7. Recommended amount of time to hold a stretch?@@

• For static stretches, hold to the point of mild discomfort for 10–30 seconds.
• Rest for 30–60 seconds, and then repeat, trying to stretch a bit farther.

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8. Importance of hydration and problems that dehydration can cause?

• Drink at least 16 ounces of fluid 2–4 hours before exercise and then drink enough during exercise to match fluid loss in sweat.
  • For workouts lasting less than 60 to 90 minutes, cool water is an appropriate fluid replacement.
• For longer workouts, a sports drink that contains water and small amounts of electrolytes (sodium, potassium, and magnesium) and simple carbohydrates is recommended.
• Dehydration Problems
  • Heat exhaustion.
  • Heat cramps.
  • Heatstroke.
  • Seizures due to electrolyte loss.
  • Low blood volume.
  • Kidney failure.
  • Coma.

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%%9. Recommended aerobic activity for someone just starting to exercise%%

• Brisk walking, swimming, running, or cycling

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