fitt 2 midterm exam

• Fitness


  A condition that helps us look, feel and do our best; it is the foundation for health and well-being
• Exercise


  Planned, structured, repetitive movement of body designed to improve or maintain physical fitness
• Hypokinetic


  Describes many of the diseases and conditions associated with inactivity and poor fitness
• Give all the example of Hypokinetic Diseases

  • Obesity
  • High blood pressure
  • High cholesterol
  • Osteoporosis
  • Osteoarthritis
  • Lower back pain
  • Type 2 diabetes mellitus
• Aerobic/Cardiovascular exercises


  • Low to moderate in intensity using slow twitch muscle fibers, primarily utilize energy created from the aerobic energy system and typically use large muscle groups in a rhythmical movement for extended periods of time
• Anaerobic/Resistance exercises


  • Strength training at a moderate to high intensity using fast twitch muscle fibers to apply effort or force to overcome a specific load
• Poor posture is common in both children and adults, which is usually caused by muscular imbalance
• Factors affecting fitness

  • Diet
  • Activity level/type
  • Physical disabilities
  • Illness and fatigue
  • Drugs
• Warm-up


  An exercise that gradually builds in intensity at the beginning of a workout to prepare muscles, heart rate, blood pressure and body temperature for the forthcoming exercises
• Cool-down


  An exercise that gradually reduces intensity at the end of a workout to return the body to a pre-exercise state and reduce the risk of injury
• There are a variety of ways in which muscles can be worked during resistance training, these include:

  • Isometric – are movements in which contracting muscles stay the same length whilst applying a force (the plank)

  • Concentric – causes muscles to shorten as they contract under tension to apply force (upward phase of a bicep curl)

  • Eccentric – are the opposite to concentric contractions, muscles lengthen under tension to apply a force (controlled lowering phase of a bicep curl)
• Maximal oxygen uptake (VO2 max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power. Absolute values of VO2 max are typically 40-60% higher in men than in women.” (Hyde & Gengenbach 2007)

   

  Standard VO2 max tests include:

  • Cooper VO2 max test (12-minute maximum run)

  • The multi stage fitness test (bleep test)

  • Queens college step test

  • Rockport Fitness walking test
• WHAT IS THE HEALTH BENEFITS OF EXERCISE?

  ·       The preventative effect is particularly strong for those at high risk of developing a type 2 diabetes because it can reduce their risk of developing the disease by up to 64% .

  ·       Physical activity can help reduce the risk of falling and fractures, among older people.

  ·       Physical activity is effective in the treatment of clinical depression and can be as successful as psychotherapy or medication in longer term.
• what is physical fitness?

  refers to body system capacity to function effectively together to allow to be healthy and perform daily living activities.