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Chapter #4 – Becoming Physically Fit Mission: To balance ____________ fitness with _________of obesity Benefits of Fitness: Strengthen ________ function Improve ___________ efficiency Lower resting heart ________ Reduce cholesterol and ___________ Decrease peripheral _______________ disease Prevent hyper_______________ (HTN) Prevent osteo___________ Improved _________________ system Joie de ________ increased Ability to cope with ____________ Improved self concept/___________ Reduced _________ costs Longevity and __________ of life “Cardio-vascular” fitness is the _______ for the whole body fitness” Components of Physical Fitness Who is more fit and why? a. Tiger Woods b. David Wells c. Lance Armstrong d. David Beckham e. Shania Twain f. Mia Hamm g. Chellsid Memmel 1. Cardiovascular Fitness Principle: Using Large muscles mostly with the body __________ C-V terms: a. aerobic/cardio b. anaerobic – __________ debt 2. Muscular Strength Terms: a. Progressive ___________ b. Isometrics, isotonic, iso_______, plyo________ c. _____________Principle 3. Muscular Endurance Terms: a. “_________Wind” b. Distance/Time/Activity 4. Flexibility Terms: a. Agility vs. ___________ (Rhythmic Gym vs. ________) (_____________vs. static) b. Balance and ____________ (Dystrophy, CVA’s, Athlete Recovery) 5. Body Composition Terms: a. ____________ vs. Muscle b. Hydro_________, BMI, Calipers, c. Fat-__________ weight AGING PHYSICALLY Book says, “ It starts in the fourth decade…is that really true?” Principles: a. The body is an ___________, not a ___________. It is ________ yet, unique. b. Change is ____________ and ______________ c. Greatest change is in most ___________ systems…the endo________ and _________ (ie. Menopause and Chronic ___________) d. Process can be slowed down and in some cases _________________ HEALTH CONCERNS FOR MIDDLE ADULTS 9AGES 45-64) a. b. c. d. e. Drop in ________ mass density ____________compression (shrinking) Changes in joint ______________ Increases in ___________ Decreases in i. ii. iii. iv. v. vi. ________ muscle mass capacity for ___________ visual ____________ basal _____________ requirements ______________ ____________ function (If you had all this wouldn’t you be a hypochondriac?) Osteoporosis For Women *Menopausal women ____________ *Begins in ____________ system with drops in ____________ (_________________ not estrogen) *Inability to fully absorb vitamin D and ____________ in _____ tract, so elements are pulled from ____________ Slower exercise means ________ pressure on bones and therefore less laying down of ____________ in ___________________ of bone OSTEOARTHRITIS (Male and Female) *General terms for ____ forms of bone/joint ________________ *Occurs mainly in __________ bearing joints through lifetime of _____ and _____ *Genetically _________________ *Key is management through ________________ and ________________ Exercise Dangers A. B. C. D. E. F. G. Failure to return to Normal after _____ hours Change in _______ Patterns ______________ difficulties Chest _____ Change in ________ output(Diabetics) Joint _______________ Sports _______________ STEROID USE Prescribed steroids for ________, cancers, etc (_________________) Anabolic-like steroids used for _______, strength and ___________ Taken orally or by ________________ Problems with ___________ and ______________ WHAT IS THE FEMALE TRIAD? Found in appearance-related sports like gymnastics, ______, figure _______ Problem with eating ___________, ____________ and ______________________ (inadequate fuel and ____) Exercise and Older Adults Goals must __________. More ________ interaction, ________ activity is harder to ______, yet sustained _____________ Physical Fitness Concepts a. b. c. d. e. f. g. h. i. j. Should I see a ____________ before commencing a program? What causes a “runner’s ______?) How should I change my program as I age or experience some type of ______ Should women exercise during _________? How beneficial is cardio _______________ What are ________ impact events? What is the best means of __________ replacement? Where do I find out about ________ equipment (pp. 105-7)? How worthwhile are commercial ___________? What is cross-__________________? DEVELOPING A FITNESS PROGRAM What are the traditional activities? What are the NEW activities? +In developing a fitness program the following _____ considerations must be addressed: Mode – continuous _________ using large ___________ Frequency - _________ time per week Intensity - ____________ percent of Maximum Heart Rate (_____) Duration - ___________ minutes More intense - __________ time Less intense - __________ time (____________ Training) E. Resistance Training - ___________ times per week, _______ speed with full ______ of motion avoiding _______________ maneuver Many different forms but all originate from _______ and _______ who had 8-12 ________ for ____________ exercises F. Flexibility- Stretch __________ __________ groups about _________ per week Using __________ techniques A. B. C. D. Special Considerations: A. ___________ about 10-15 minutes B. Workout – follow ____________ guidelines C. ___________ about 5-10 minutes Older Athletes (65+) Is the problem aging or __________? Decrease: a. ________ mass b. c. d. e. f. g. h. i. j. __________ structure ________ bulk and strength __________ uptake Nervous systems _________ Hearing/__________ Sensory ________________ Reaction __________ Gait and __________ ___________ response