Fitness and Exercise for Physical Health
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Questions and Answers

Who may need medical clearance before starting an exercise program?

  • Those with chronic illnesses or heart conditions (correct)
  • Pregnant women
  • Healthy individuals
  • Only athletes
  • What is one of the benefits of regular physical activities in terms of body composition?

  • Increase body fat
  • Maintain body composition (correct)
  • Increase body weight
  • Decrease muscle mass
  • How do regular exercises affect the efficiency of hormones in the body?

  • Improve hormone regulation (correct)
  • Increase hormone production
  • No effect on hormone regulation
  • Decrease hormone production
  • What is one of the benefits of regular exercises on the circulatory system?

    <p>Strengthen the heart, lungs, and circulatory system</p> Signup and view all the answers

    What is one of the benefits of regular exercises on the skeletal system?

    <p>Strengthen the bones</p> Signup and view all the answers

    What can be a consequence of chronic low energy intake in young athletes?

    <p>Menstrual irregularities</p> Signup and view all the answers

    Why is adequate fluid intake crucial during exercise and sports activities?

    <p>To eliminate heat from the body</p> Signup and view all the answers

    How much fluid should an athlete consume after exercise if a pre-exercise weight is not available?

    <p>At least 16 oz of fluids</p> Signup and view all the answers

    What is a practical guide for fluid intake in relation to food intake?

    <p>A quart of fluid for every 1000 kcal of food</p> Signup and view all the answers

    How often should an athlete drink fluids during exercise?

    <p>At least every 10-15 minutes</p> Signup and view all the answers

    What is the primary reason why the human body is more likely to remain healthy when exercised?

    <p>Because historically it required great energy exchange to survive</p> Signup and view all the answers

    What is the recommended percentage of maximum heart rate for maintaining cardio-respiratory fitness in adolescents?

    <p>50-75%</p> Signup and view all the answers

    What is the maximum heart rate of adolescents assumed to be?

    <p>200</p> Signup and view all the answers

    What is the primary nutritional requirement for adolescent athletes?

    <p>Energy for physical activity and growth</p> Signup and view all the answers

    Why do young athletes need to fuel their bodies differently?

    <p>Because they need to fuel both physical activity and continued growth</p> Signup and view all the answers

    Study Notes

    Characteristics of Fitness

    • Include flexibility of the joints, strength and endurance of the muscles, healthy body composition, and desirable body weight

    Importance of Exercise

    • Regular exercise is essential for physical, mental, and emotional health
    • Conditions the body for greater stamina, increases energy output, and helps with weight reduction
    • Maintains normal serum cholesterol and blood glucose levels, and relieves stress

    Types of Exercise

    • Stretching and toning exercises
    • Muscle-building exercises
    • Cardiovascular or aerobic physical activity

    Benefits of Exercise

    • Increases secretion of endorphins, which are natural tranquilizers
    • Maintains a healthy cardiovascular system, lowers blood pressure, improves pulmonary function, and builds immunity
    • Prolongs life and lowers the risk for some types of cancer and type 2 diabetes mellitus
    • Weight-bearing exercises build bone strength and prevent osteoporosis and gouty arthritis

    Consequences of Inactivity

    • Loss of muscle tone and mineral imbalance occur when confined to bed
    • Negative protein balance also results from inactivity

    Exercise Precautions

    • Normally, it is not necessary to consult a physician for an exercise regimen
    • However, some individuals (e.g., those with cardiac disease, hypertension, breathing problems, or some types of chronic illness) will need medical clearance before starting an exercise program

    Physiological Benefits of Exercise

    • Helps maintain body composition and increases the ratio of muscle to fat
    • Improves the possibility of weight loss when necessary
    • Increases the efficiency of muscle fibers to produce energy
    • Increases the efficiency of hormones to regulate energy metabolism
    • Decreases the production of lactic acid, which interferes with energy production
    • Strengthens the heart, lungs, and circulatory system, and increases oxygen flow to the heart and brain
    • Strengthens the bones by developing the muscles that support them

    Importance of Exercise for Teenagers and Young Adults

    • Encouraging exercise in teenagers and young adults is essential for maintaining health and fitness
    • Historically, the human body required great energy exchange to obtain food, protect itself, and survive the elements, making exercise a vital aspect of life

    Components of Fitness

    • Body composition
    • Cardiorespiratory function
    • Muscular strength, endurance, and flexibility

    Maintaining Cardio-Respiratory Fitness

    • Raise heart rate to at least 50% but no more than 75% of maximum for 15 minutes
    • Include 5 minutes of warm-up and cool down
    • Aim for at least 3 days a week
    • Maximum heart rate of adolescents is approximately 200 until age 20

    Stress-Free Exercise

    • Stressful exercise is unnecessary and undesirable
    • Continuous gradual improvement and maintenance are effective

    Personal Fitness Programs

    • Develop personal programs to assure fitness, which is maintained between seasonal participation in organized programs
    • A few well-chosen calisthenics will maintain muscular strength, flexibility, and endurance

    Nutrient Needs for Sports

    • Adolescent athletes require specific nutritional support to maintain normal growth and physiologic maturation
    • Energy is the basic factor in this process
    • Consider factors like duration, intensity, frequency, and the kind of sports when meeting nutrient and calorie requirements
    • Age, sex, weight, height, metabolic rate, and health status also play a crucial role

    Consequences of Low Energy Intake

    • Short stature and delayed puberty
    • Nutrient deficiencies and dehydration
    • Menstrual irregularities
    • Poor bone health
    • Increased incidence of injuries
    • Increased risk of developing eating disorders

    Fluid Requirements

    • Exercise and sports activities produce heat, which must be eliminated from the body quickly to maintain body temperature
    • Adequate fluid intake is essential to prevent heat accumulation
    • Drink 4-8 oz of fluid one to two hours before exercising and fifteen minutes before beginning activity
    • During exercise, drink at least 4-5 oz every 10-15 minutes
    • After exercise, drink at least 16 oz for every pound of weight lost

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    Quiz about the importance of regular exercise for physical, mental, and emotional health, including fitness characteristics such as flexibility, strength, and endurance.

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