Benefits of physical activity - answer✔✔improved cardiovascular function, lowered
systolic/diastolic BP, decreased body weight and fat mass, improved lipid profile, improved
glucose control, decreased anxiety and depression, enhanced feelings of well-being, decreased
incidence of several cancers, and decreased incidence of osteoporosis
physical activity - answer✔✔any bodily movement that comes about from the contraction of
skeletal muscle ad that increases energy expenditure
Four components of physical fitness - answer✔✔1. Muscular strength: one rep max; muscular
endurance: ability to exert force over a sustained period of time
2. cardiovascular/cardiorespiratory endurance: max capacity of the heart, blood, and lungs to
deliver oxygen and nutrients to the working muscles to produce energy
3. flexibility: ability to move joints in their full ROM
4. body composition: proportion of lean body mass to body fat (essential fat vs. storage fat)
hemoglobin - answer✔✔a protein in red blood cells that carries oxygen muscles throughout the
body
Q = HR x SV - answer✔✔cardiac output = heart rate (bpm) x stroke volume (quantity of blood
pumped per heart beat)
Average cardiac output - answer✔✔at rest: 5L/min
during exercise: 20-25 L/min
high-intensity training: 30-40 L/min
slow-twitch muscle fibers - answer✔✔specifically adapted for oxygen extraction, high
endurance exercises, well equipped for oxygen delivery and have a large amount of of aerobic
enzymes, large number of mitochondria and so are well designed for aerobic glycolysis and are
used for low-intensity/long duration exercises
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