Notes for Final Fitness Exam PDF

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Summary

-Major causes of death in Canada: heart disease + cancer + stroke + lung disease-6 different dimensions of health: physical + social + intellectual + spiritual + emotional + environmental-Physical activity: any movement of body, produced by skeletal muscles, that results in energy expenditure-Exerci...

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-Major causes of death in Canada: heart disease + cancer + stroke + lung disease -6 different dimensions of health: physical + social + intellectual + spiritual + emotional + environmental -Physical activity: any movement of body, produced by skeletal muscles, that results in energy expenditure -Exercise: subset of physical activity that is planned, structured + repetitive with objective to improve or maintain physical fitness -WHO = Word Health Organization: developed “Global Recommendations on Physical Activity for Health” to help guide policy makers on frequency, duration, intensity, type + total amount of PA needed to prevent disease + improve health (age groups: 5-17 yrs, 18-64 yrs, 65 yrs)   

18-64: min. 150 min of moderate-intensity aerobic PA throughout the week or equivalent combo of moderate- + vigorous-intensity activity For additional health benefits: increase moderate aerobic PA to 300 min/week or vigorous 150 min/week Muscle-strengthening activities should be performed on 2+ days/week

-Health Canada advocates accumulating min. 60 min of PA/day to stay healthy + improve health -Main objective of course: raise awareness of lifestyle behaviours such as PA, diet, stress management + high-risk lifestyle habits in order to better understand effects of these on health -Progressive overload: body will adapt to physical demands placed on it, start slowly + build up exercise sessions to allow body to adapt + avoid injury, gradually increase intensity + duration + frequency of exercise sessions -Specificity: body will adapt to type of demand placed on it, training should be relevant + appropriate for sport training for or specific to goals -Reversibility: if you stop exercising, you’ll lose fitness benefits you gained -Individual differences: due to individual genetic makeup, gender, age, experience… training effect of exercise = different for everyone -Components of fitness: cardiovascular + muscular endurance, muscular strength, flexibility, body composition 

FITT Principle: Frequency + Intensity + Time + Type of activity

-Parts of a workout: warm-up + work out + cool down -Cardiovascular endurance: ability to perform activities using large muscles, of moderate-hard intensity, for long periods of time    

F: 3-5 times/week I: 60-85% max heart rate or at least Moderate on Borg Scale T: 20+ min T: choose activities that increase heart rate over extended period of time (running)

-Determining intensity during aerobic exercise: pulse check (determine max heart rate + multiply by 60% + 85% to determine training zone), perceived effort (perceived level of exertion = RPE -MHR: 220 – age = 202 b/min -Vo2 max: max rate of oxygen consumption -Energy systems: Main Energy System Used Anaerobic Alactic Anaerobic Lactic Acid Aerobic

Duration

Energy Source

Examples

Definition

Less than 10 sec

ATP/CP stores

Sprints

10 sec – 2 min

Mainly Glycogen Stores Glycogen + Fatty Acids

Sprints

Requires no oxygen, uses energy stored in cell for fuel, produces no lactic acid Requires no oxygen, uses carbohydrate for fuel, produces lactic acid Needs oxygen, uses fats + carbohydrates for fuel, produces no lactic acid

2+ min

Running, swimming , dancing

-Muscular endurance: ability of muscles to contract repetitively over long period of time -Muscular strength: ability of muscles to contract maximally over very short period of time *Page 23* -Flexibility: ability to move a joint through its full range of motion    

F: 4-7 times/week or more + stretch at end of workout I: until mild tension felt T: 15-30 sec/stretch T: Static + Dynamic + PNF Stretching, Tai Chi, Yoga, Pilates

-Body composition: ratio of lean body tissue to body fat  

Recommended body fat %s for 20-39 yr olds: males = 8-19%, females = 21-32% Accumulation of fat in abdominal area = associated with increased risk of heart disease + high blood pressure + high cholesterol levels + diabetes + heart attack + stroke

-BMI = Body Mass Index: W (kg)/H2 (m) -Increase muscle mass:    

F: 2-4 times/week I: 8-12 reps, 3-6 sets, 70-85% of 1RM T: Depends on # exercises in program T: Resistance training

-Lower body fat  

F: 4-7 times/week I: 60-85% of max heart rate (training zone)

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T: 30 min or longer T: Power walking + jogging + cycling + swimming (any aerobic activity)

*Page 41*

NUTRITION -Food = body’s fuel -6 essential nutrients: 

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Protein (1g = 4 calories) 10-30% total daily calories intake recommendation Build + repair body tissue Need about .8g protein/kg of body weight a day Carbohydrates (1g = 4 calories) 45-65% total daily calories intake recommendation Body’s main energy source Need about 14g fiber for every 1000 calories consumed Fat (1g = 9 calories) 20-33% total daily calories intake recommendation Provides energy + protects organs + keeps body insulated + transports fat-soluble vitamins + helps maintain healthy nervous system/skin/hair -Healthy fats: monounsaturated + polyunsaturated (omega-6 + omega-3) -Unhealthy fats: saturated + trans *Hydrogenation: liquid oils turned into solid fats = trans fats formed Vitamins (no energy value) Help regulate chemical processes in body -Fat-soluble: vitamins A + D + E + K = can lead to toxicity if taken in excessive amounts -Water-soluble: vitamin C + B complex vitamins (excreted in urine if taken in excess) ~Vitamin D: important for calcium absorption + proper bone formation ~Vitamin B12: important for healthy nervous system + synthesis of red blood cells (unless fortified, no plant food contains significant amounts of Vitamin B12) Minerals (no energy value) Essential for growth + development + help build/repair bone/blood/nerve cells/body tissues Main minerals body needs: calcium + phosphorus + magnesium + iron + sodium + potassium + chloride -Iron: helps carry oxygen to different parts of body, lack leads to fatigue + decreased performance, absorbed better by eating Vitamin C rich foods with meals -Calcium: helps build strong bones + teeth, deficiency may lead to stress fractures + early osteoporosis (thinning + weak bones), Vitamin D needed for calcium absorption (teens need 1300mg of calcium daily + adults 1000mg) Water (no energy value) Essential for food digestion, absorption + transportation of nutrients, processing circulation, waste product elimination, body temperature regulation, cell production

Lack of fluid intake can lead to fatigue + weakness + headache + irritability + dizziness + impaired physical performance -Key words when it comes to eating well: Balance + Variety + Moderation *Reduce portion size so you can eat more foods in moderation* -4 food groups:    

Fruits & vegetables (7F, 8M) Grain products (6F, 7M) Milk & alternatives (3-4) Meat & alternatives (2F, 3M)

-Vegetarian eating: lower rates of obesity + heart disease + diabetes + high blood pressure 

semi-vegetarian + lacto-ovo-vegetarian (no fish or poultry) + vegan

-Food labels    

High intake of salt increases chances of high blood pressure (consume max 2300mg sodium/day) Try consuming about 25g fiber/day Avoid sugar: fructose + lactose + sucrose + maltose + glucose + dextrose Men should consume less than 37.5g of sugar/day (9 teaspoons) + women less than 25g (6 teaspoons)

-Signs + symptoms of stress: emotional + behavioral + physical -Exposure to stress causes blood pressure + heart rate increase (could lead to hypertension: constant high blood pressure), can cause strokes + heart attacks + decreases efficiency of immune system… aggravates or induces migraines + ulcers + irritable bowel + depression + insomnia + allergy or asthma attacks + frequent colds -Methods to manage stress: eliminate or avoid cause of stress (improve time management skills + communication skills) + change perception of situation + find ways to manage stress + keep yourself fit/healthy...