Term
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Definition
| Physical activity or exercise |
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Term
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Definition
| Cardiorespiratory endurance, flexibility, and muscle strength/endurance |
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Term
| Today's world encourages sedentary lifestyles that leads to |
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Definition
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Term
| During physical activity, the muscles, heart, and lungs need extra energy to |
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Definition
| deliver nutrients, oxygen, and remove waste |
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Term
| Amount of energy needed for physical activity depends on three factors: |
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Definition
Muscle Mass
Body weight
Type of actvity |
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Term
| What type of activity is best for weight loss? |
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Definition
| moderate physical activity |
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Term
-Decreases risk of cardiovascular disease, obesity, high blood pressure, diabetes, cancers, and osteoporosis.
-Builds and maintains healthy bones and lean muscles and improves circulation and lung function.
-Better control of body weight, blood pressure, blood glucose, and cholesterol and reduces adipose fat.
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Definition
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Term
-Reduces feeling of depression and anxiety.
-Promotes improved mood, feeling of well-being, and improves restful sleep.
-Enhances independent living, improves quality of life, and resistance to colds and other infectious diseases. |
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Definition
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Term
| Can you exercise when you have syptoms of sickness above the neck like: runny nose, sneezing, and scratchy throat |
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Definition
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Term
| Should you exercise when you have symptoms of sickness below the neck like: Fever, aching muscles, productive cough, vomitting, and diarrhea? |
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Definition
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Term
| How many days of the week should you engage in strength and flexibility activities? |
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Definition
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Term
| How many days of the week should you engage in moderate or vigorous activities? |
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Definition
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Term
| How many days should you be as active as possible? |
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Definition
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Term
| How much should you exercise for health benefits? |
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Definition
| 30 minutes a day, most days of the week |
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Term
| How much should you exercise to maintain a healthy body weight? |
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Definition
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Term
| A person must develop enough flexibility, muscle strength, and cardiorepiratory endurance to meet the everyday demands to be considered |
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Definition
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Term
-Individualized
-Cardorespiratory
-Muscle strength and endurance
-Flexibility
-Choose an activity you enjoy
-Be active all week
-Use proper equipment, attire, and form when exercising
This is called: |
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Definition
| A Balanced Fitness Program |
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Term
| The training principle that a body system, in order to improve, must be worked at different frequencies, durations, or intensities that gradually increase demands is called |
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Definition
| Progressive Overload Principle |
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Term
| How often an activity is performed. |
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Definition
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Term
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Definition
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Term
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Definition
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Term
| Considering the Progressiver Overload Principle. What are things you should do? |
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Definition
-Include warm-ups and cool-downs.
-Challenge yourself, but not everytime you exercise.
-Pay attention to body signals and build intensity slowly. |
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Term
| The length of time a person can remain active with an elevated heart rate, the ability of the heart, lungs, and blood to sustain demand is called |
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Definition
| Cardiorespiratory Endurance |
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Term
| Cardiorespiratory Endurance |
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Definition
-Increases cardiac output (oxygen delivery)
-Increases blood volume with each heartbeat
-Slows resting pulse (70bpm adult, 50 bpm or lower for adults with cardo-endurance)
-Increases breathing efficiency-lungs become stronger
-Imporoves blood circulation and reduces blood pressure. |
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Term
| Muscle gain in size and strength, the result of repeated activity is called |
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Definition
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Term
| Muscle loss in size and strength, the result of inactivity is called |
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Definition
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Term
- Fit muscles use oxygen efficiently, reducing the heart's workload.
- Muscles can burn fat longer.
This is due to: |
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Definition
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Term
| Carbs turn to glucose and then are stored as |
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Definition
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Term
| During physical activity a mixture of fuels are used, but one may be predominantly used during activity depending on: |
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Definition
| Diet, intensity, and duration |
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Term
| What nutrients need attention? |
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Definition
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Term
| A high-energy compound that delivers energy instantaneously |
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Definition
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Term
| A high-energy compund in the muscles that is used anaerobically. |
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Definition
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Term
| The first 20 minutes of activity a person primarily uses |
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Definition
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Term
| After 20 minutes of a activity a person uses less |
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Definition
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Term
| What increase glycogen stores and enhance endurance? |
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Definition
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Term
| What type of activities uses glycogen slowly? |
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Definition
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Term
| What type of activities use glycogen quicly and lactate forms? |
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Definition
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Term
| What type of activities clears lactic acid? |
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Definition
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Term
| During what type of activity does lactic acid accumulate and this activity can only be maintained for 1-3 minutes? |
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Definition
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Term
| Lactate is converted to ________in the liver. |
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Definition
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Term
| What brings nervous system to halt making continued exertion at the same intensity almost impossible? |
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Definition
exhaustion of glucose
"Hitting the Wall" |
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Term
| How do you maximize glucose supply? |
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Definition
- High-carbohydrate diet
- Intake glucose during activities longer than 45 minutes
-Eat high-carbohydrate foods after activity |
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Term
| What should you do if activities last longer than 45 minutes? |
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Definition
- Eat light carb snack (under 200 cal)
- Eating a carbohydrate meal within 15 minutes accelerates glycogen storage by 300%
- High-carb meal with 2 hrs.
- High-glycemic index foods |
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Term
| Muscles that repeatedly deplete glycogen through hard work will |
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Definition
| store greater amounts of glycogen |
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Term
| Conditioned muscles rely less on glycogen and more on ______ for energy. |
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Definition
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Term
| Trained muscle cells have more ________ and can use _______ better. |
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Definition
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Term
| What type of cells depend more heavily on anaerobic pathways? |
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Definition
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Term
| After 20 mins. of physical activity the body uses ______ as it major fuel. |
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Definition
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Term
| As intensity increases, fat makes what type of contribution? |
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Definition
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Term
| What must be abundant to break down fat? |
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Definition
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Term
| Better trained muscles use more |
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Definition
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Term
| The better treained in cardio-exercies, the stronger the heart and lungs, which helps deliver |
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Definition
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Term
| If better trained, glucose release from the liver is prevented, so the body relies more on |
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Definition
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Term
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Definition
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Term
| Synthesis of protein is ________ during activity. |
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Definition
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Term
| After activity protein synthesis _______. |
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Definition
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Term
| Repeated activities cause __________ to support needs. |
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Definition
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Term
| During physical activity ______ use amino acids for fuel. |
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Definition
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Term
| Diets rich in carbohydrates allow the body to use less ______ for fuel. |
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Definition
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Term
| Athletes need more ______than sedentary people. |
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Definition
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Term
| Athletes need to meet ______ first. |
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Definition
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Term
| 1 liter of sweat dissipates ____ calories of heat. |
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Definition
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Term
| What two things is 15-20 greater when active than at rest? |
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Definition
| muscle heat and a cooling mechanism |
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Term
| What improves electrolyte retention? |
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Definition
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Term
| How should you replace elecrolytes? |
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Definition
| Eating a regular diet meeting energy and nutrient needs. |
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Term
| What is a above normal body temperature called? |
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Definition
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Term
| When body heat builds up and triggers maximum sweating without sweat evaporation this is called |
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Definition
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Term
| A dangerous accumulation of body heat and loss of body fluid is called |
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Definition
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Term
| What do you do to prevent heat stroke? |
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Definition
| drink fluids, rest in the shade, and wear appropriate clothing |
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Term
| What is it called when you have below normal body temperature? |
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Definition
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Term
| What are the symptoms of hypothermia? |
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Definition
| shivering, weakness, disorientation, death |
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Term
| How do you prevent hypothermia? |
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Definition
| drink fluids and wear appropriate clothing |
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