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PE
| Term | Definition |
|---|---|
| Body Composition | All of the tissues that together make up the body. Fat free mass + Fat mass |
| Obesity | An Excess Of Body Fat At Which Health Risks Begin To Increase. |
| Why Body Composition is important | Having too much or too little fat can both lead to serious health risks A healthy level of body fat percentage is necessary to maintain good health |
| Obesity- Death | Leading cause of preventable death It is directly related to nearly 300,000 deaths per year. |
| Effects of Obesity | Heart has to work harder, May have high blood pressure, increased chance of stroke, diabetes, heart disease, Osteoarthritis |
| Under Fat | When not enough body weight is composed of fat and can lead to serious health risks. |
| Amenorrhea | Associated with women with less than 10% body fat Results in an absence of or infrequent menstruation. |
| Why is some fat needed? | Absorption and use of vitamins, Insulation, Protection, Energy Source |
| How do we measure body composition? | Skinfold calipers Hydrostatic Weighing Impedence machine (Tanita Scale) |
| Impedence | Reflects the body’s inherent resistance to an electrical current. Muscle acts as a conductor of the electrical current Fat acts as a resistor. |
| Fat Free Mass | All tissues that are free of fat including: Muscle Bone Water Blood Tendons Ligaments -Measured in pounds |
| Body Fat Measured by % | Amount of tissue that is fat Can also be measured in pounds 3500 calories equals one pound of fat Extra calories not used during the day are stored as fat |
| BMI | Is used to determine health risks in the general population Does not indicate true body fat percentage Does not take into account muscle mass or bone structure |
| BMR | BMR- BASAL METABOLIC RATE Refers to the number of calories burned when totally inactive. When muscles become larger, BMR goes up and body fat goes down. 90% of all calories are metabolized by muscles |
| TBW | TBW - TOTAL BODY WATER The amount of water expressed in pounds retained in the body. Comprises between 50% - 70% of total body weight. |
| Factors that influence Body Composition | Diet, Heredity , Metabolism, Maturation, Early fatness, Physical activity |
| Activities that influence Body Composition | Lifetime activities, Aerobic activities , Active sports, Strength and muscular endurance activities |
| Flexibility | The ability to move a joint through the full range of motion. |
| Why Flexibility is Important | Reduces risk of injury Reduces muscle soreness Reduces muscle tension Provides good posture Enhances body awareness Increases mental and physical relaxation Increases ability to perform skilled movements |
| How Flexibility can improve Warm Up | Warm-Up Joint Rotation Aerobic activity Purpose: Increase core temperature and get muscles ready to be stretched |
| How Flexibility can improve Workout | Dynamic Stretching- Activity that includes controlled leg and arm movements through a full range of motion Example- lifting weights (through a full range of motion), running, throwing, bounding |
| How flexibility can improve cool down | Slow breathing and heart rate walking, light jogging Static stretching Stretch to point of slight discomfort Hold 10 to 30 seconds |
| Static Stretching | Holding a Stretched Position |
| Ballistic Stretching | Bouncing while stretching |
| Dynamic Stretching | Moving a joint through a full range of motion |
| Passive Stretching | an outside agent creates force, either manually or mechanically. |
| Hyper mobility | The ability to move certain joints beyond straight (may be prone to injury) |
| Joint Laxity | When a joint allows bones to move in ways not intended (looseness) |
| Arthritis | A disease in which the joint becomes inflamed. 43 million Americans |
| Frequency- Flexibility | At least 3 days a week |
| Intensity- Flexibility | Stretch to slight discomfort, not to pain. |
| Time- Flexibility | Each stretch is done for 10 to 30 seconds. Rest 10 seconds and repeat. |
| Type- Flexibility | Stretch muscles you will be using in the activity Dynamic stretching Static stretching |
| Overload- Flexibility | Stretching muscles farther than normal |
| Progression- Flexibility | As flexibility improves, increase time, stretch farther, and/or more frequently |
| Specificity- Flexibility | Flexibility only improves in the joints you stretch |
| Flexibility Injuries- Sprains/Strains -RICE | R est- Stay off injured part of body I ce- Apply ice to injury 20 min. on 20 min off (repeat two or three times) C ompression- wrap injury to secure it E levate- Raise injury above heart to reduce swelling |
| Cardio respiratory | Fitness of the heart, lungs, blood, and blood vessels The ability of the whole body to do physical activity for long periods of time |
| Respiratory System | Lung, air passages |
| Vascular System | Blood, Blood Vessels |
| FIT Heart | a fit heart is stronger, and can pump more blood with fewer heart beats |
| Varicose Veins | EXERCISE HELPS KEEP THE VALVES IN YOUR VEINS WORKING EFFICIENTLY |
| ATHEROSCLEROSIS | a build-up of deposits inside an artery |
| Basic facts about heart | IT IS A MUSCLE PUMPS BLOOD AND O2 BEATS ABOUT 70 TIMES PER MINUTE A FIT PERSON’S HEART BEATS FEWER TIMES PER MINUTE |
| What is the best type of exercise for cardiovascular health | Aerobic exercise |
| Aerobic Exercise | CONTINUOUS - 20 MINUTES RYTHMICAL REPETITIVE KEEPS HEART RATE IN TARGET ZONE (65% - 85% OF AGE ADJUSTED MHR) |
| FITT- Aerobic Exercise | F = MINIMUM OF 3 TIMES A WEEK I = WITHIN YOUR TARGET HEART RATE ZONE T = MINIMUM 20 MINUTES T = AEROBIC EXERCISE |
| Overload- Cardiovascular Fitness | Increasing the intensity of your workout or activity in order to elevate the heart rate to the target heart zone. |
| Muscular Strength | The amount of force a muscle can exert. |
| Muscular Endurance | The muscles ability to do a repetitive movement many times without tiring. |
| Why is Muscular Fitness important? | Perform daily tasks more efficiently Improves bone density Improves the stability of the skeletal system Reduces the risk of injury Improves appearance, self-esteem and confidence Raises BMR which can lower excess body fat |
| How to increase Muscular Strength | Working the muscles with near maximum resistance (weight) and a low number of repetitions (fewer than eight) |
| FITT- Muscular Strength | Frequency – 2 to 3 days a week Intensity – 60% – 85% of 1 RM Time – 3 - 8 reps, 1 – 3 sets Type – Free weights, selectorized equipment, isotonic, calisthenics |
| How to increase Muscular Endurance | Working the muscles using light resistance and a high number of repetitions (more than eight) |
| FITT- Muscular Endurance | Frequency – 2 to 3 days a week Intensity – 50% - 70% of 1 RM Time – 12 – 20 reps, 4 – 6 sets Type – Free weights, selectorized equipment, isotonic, calisthenics |
| Repetitions | The number of times a person has done an exercise |
| Set | A group of reps |
| SMART | Specific, Measurable, Attainable, Relevant, Time bound |
| Overload | Lifting more than your muscles are used to by increasing resistance or repetitions |
| Progression | As your muscle fitness improves you will need to increase resistance, repetitions or sets |
| Specificity | Strength or endurance will only improve in the muscles you are working |
| Isometric Exercise | static contraction of a muscle without any visible movement in the angle of the joint. |
Created by:
samchurch26
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