Chapter 4Study Guide

1. List 3 benefits of physical activity for physical health.• Improved cardiovascular health.• Improved respiratory function.• Improved reaction time.

2. List 3 benefits of physical activity for mental health.•Reduced stress.•Help manage anger or frustration.• Improved mood/decrease depression.

3. List 3 benefits of physical activity for social health.•Meet new people.•Builds self confidence.• Interact and cooperate with others.

4. Identify 4 possible negative effects of a physically inactive lifestyle.•Unhealthy weight gain.• Increased risk of cardiovascular disease, type 2 diabetes, and cancer.•Reduced ability to manage stress.•Decreased opportunities for friendships.

5. Describe each element of fitness.

•Cardiorespiratory endurance – ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate to vigorous activity.•Muscular strength – the amount of force a muscle can

exert.•Muscle endurance – the ability of the muscles to perform

physical tasks over a period of time without becoming fatigued.

5. continued

•Flexibility – the ability to move a body part through a full range of motion.•Body composition – the ratio of body fat to lean body tissue.

6. What category of exercise can improve cardiorespiratory endurance?•Aerobic exercise.

7. What category of exercise can improve muscular strength and endurance?•Anaerobic exercise.

8. Identify 3 factors that influence your choice of physical activities.•Cost.•Where you live.•Your level of health.

9. Define the three principles of an effective fitness program.•Overload – working the body harder than it is normally worked.•Progression – gradual increase in overload necessary to achieve higher levels of fitness.•Specificity – particular exercises and activities to improve particular areas of fitness.

10. Explain each term in the F.I.T.T. formula.•Frequency – how often you do the activity each week.• Intensity – how hard you work at the activity per session.•Time – how much time you devote to each session.•Type – which activities you select.

11. Define training program.

•A program of formalized physical preparation for involvement in a sport or another physical activity.

12. What is a health screening? Explain the importance of having a health screening before beginning a new activity.

•Health screening – search or check for diseases or disorders that an individual would otherwise not have knowledge of or seek help for.•To ensure that you don’t have a health condition that could make activity dangerous for you.

13. Identify the amount of water that should be consumed before and during a workout.•16 to 24 ounces 2 to 3 hours before a workout.•6 to 12 ounces every 15 to 20 minutes during the workout.

14. Identify two hot weather health risks.•Muscle cramps.•Heat exhaustion.•Heat stroke.

15. Identify two cold weather health risks.•Hypothermia.•Frostbite.

16. What are 3 minor injuries that might occur during physical activity.•Muscle cramp.•Strain.•Sprain.

17. What do each of the letters in the R.I.C.E. procedure stand for?•Rest.• Ice.•Compression.•Elevation.