Shared Flashcard Set

Details

PEFT Unit one CCBC Dundalk
Prep for unit one test with Karen Renaud
54
Fitness
Undergraduate 2
03/06/2014

Additional Fitness Flashcards

 


 

Cards

Term
5 components of physical fitness
Definition

1. body composition

2. cardiorespiratory endurance

3. flexibility

4. muscular strength

5. muscular endurance

 

Term
Cardiorespiratory Endurance
Definition

The ability of the heart and lungs to deliver oxygen to the exercising muscles

Term
Frequency
Definition

3-5x/week

Term
intensity
Definition

how hard you must work

Term
time
Definition

20-60 min

Term
talk test
Definition

see if you are out of breath while working out

Term
correct way to stretch
Definition

static

Term
how long should you hold a stretch?
Definition

10-30 sec.

Term
Ballistic stretching
Definition

bouncing movements which are bad because they can pull and tear muscles

Term
3 reasons to warm up
Definition

1. gradually increase heart rate and blood pressure

2. reduce the chances of pulling and tearing muscles

3.mentally prepares you for exercise

Term
more imporant to warm up or cool down?
Definition
cool down
Term
why should you cool down?
Definition

1. blood pressure and heart rate must come down

2. flexibility will be maintained

3. lactic acid must be excreted from the body

Term
Body comp.
Definition

the ratio of muscle and fat

Term
determine body comp
Definition

skin fold measurements

Term
ASCM reccomendations for weight training
Definition

Sets: 1

# of machines: 8-10

Reps.: 12

Days per week: 3-5

Term
4 weight training techniques
Definition

1. breathe

2. exercise large to small muscles

3. rotate body areas

4. maintain proper form and techniue- no ballistic movements

Term
pros to usign free weights
Definition

1. need spotters- interaction with others

2. takes time

Term
cons to using free weights
Definition

1. could be lopsided

2. could become easily injured if not aware of equiptment

Term
Isotonic
Definition

Variable speed (you control) and a constant resistance (weight)

Term
isokinetic
Definition

Variable resistance (weight) but the speed is constant meaning it remains the same throughout the range of motion

Term
rehab uses what kind of machines?
Definition

isokinetic

Term
hypertrophy
Definition

when muscles are enlarged

Term
atrophy
Definition

shrinking of the muscles

Term
3 methods to determine body composition
Definition

1. height and weigth charts

2. underwater weighing

3. skinfold measurements

Term
genetic contribution to obesity ranges from
Definition
25-40%
Term
3 factors that influence metabolism
Definition

1. heredity

2. having more muscle

3. behavior

Term
Ketones
Definition

when protein and fat are broken down into glucose for energy without carbs; waste products fortm that can stress the kidneys; can cause premature kidney damage

Term
Cellulite
Definition

ordinary body fat

Term
athletes who tend to have issues with bullemia
Definition

1. jockeys

2. wrestelers

3. ballerinas

Term
dietary reference intake
Definition

Provides estimates regarding how much of the nutrients we should consume

Term
6 nutrients
Definition

-Water

-Vitamins

-Minerals

-Protein

-Carbohydrates

-Fats

Term
3 risk factors for developing osteoporosis
Definition

A. thin

B.Old age

C. Female

Term
protein
Definition

has nitrogen

Term
amino acids
Definition

building blocks of proteins

Term
complete proteins
Definition

Food sources that have all of the amino acids your body cannot make

Term
too much protein is stored as
Definition

fat

Term
one gram of carbs equals
Definition

4 calories

Term
sucrose
Definition

table sugar

Term
3 other names for sugar
Definition

A.High fructose

B.Corn syrup

C. Corn sweetener

Term
hypoglycemia
Definition

low blood sugar

Term
Glycogen
Definition

The storage form of glucose found in the liver and muscles

Term
3 functions of fat
Definition

A.Insulation

B. Provides energy

C. Stores Vitamins

Term
one gram of fat equals
Definition
9 calories
Term
2 types of fat
Definition

trans (saturates)

unsaturated

Term
calculate the % of fat in a food
Definition
Multiply the grams of fat by 9 then divide that number by the total number of calories
Term
hydrogenation
Definition
Converting unsaturated fats to saturated fats to increase shelf life
Term
trans fats
Definition
increase cholesterol levels
Term
lipoproteins
Definition

carry cholesterol through the blood stream

Term
HDL
Definition

helps to lower cholesterol.

Term
total cholesterol shoule be under
Definition
200
Term
serving size of meat
Definition
deck of cards
Term
serving size of pasta
Definition
tennis ball
Term
serving of cheese
Definition
4 dice
Term
serving size of bagel
Definition
hockey puck
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