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5 components of physical fitness |
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Definition
1. body composition
2. cardiorespiratory endurance
3. flexibility
4. muscular strength
5. muscular endurance
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Term
Cardiorespiratory Endurance |
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Definition
The ability of the heart and lungs to deliver oxygen to the exercising muscles |
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see if you are out of breath while working out |
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how long should you hold a stretch? |
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bouncing movements which are bad because they can pull and tear muscles |
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1. gradually increase heart rate and blood pressure
2. reduce the chances of pulling and tearing muscles
3.mentally prepares you for exercise |
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more imporant to warm up or cool down? |
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Definition
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why should you cool down? |
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Definition
1. blood pressure and heart rate must come down
2. flexibility will be maintained
3. lactic acid must be excreted from the body |
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the ratio of muscle and fat |
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ASCM reccomendations for weight training |
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Definition
Sets: 1
# of machines: 8-10
Reps.: 12
Days per week: 3-5 |
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Term
4 weight training techniques |
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Definition
1. breathe
2. exercise large to small muscles
3. rotate body areas
4. maintain proper form and techniue- no ballistic movements |
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pros to usign free weights |
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Definition
1. need spotters- interaction with others
2. takes time |
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cons to using free weights |
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Definition
1. could be lopsided
2. could become easily injured if not aware of equiptment |
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Definition
Variable speed (you control) and a constant resistance (weight) |
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Variable resistance (weight) but the speed is constant meaning it remains the same throughout the range of motion |
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rehab uses what kind of machines? |
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when muscles are enlarged |
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3 methods to determine body composition |
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Definition
1. height and weigth charts
2. underwater weighing
3. skinfold measurements |
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genetic contribution to obesity ranges from |
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Definition
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3 factors that influence metabolism |
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Definition
1. heredity
2. having more muscle
3. behavior |
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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 |
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athletes who tend to have issues with bullemia |
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Definition
1. jockeys
2. wrestelers
3. ballerinas |
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Provides estimates regarding how much of the nutrients we should consume |
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Definition
-Water
-Vitamins
-Minerals
-Protein
-Carbohydrates
-Fats |
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3 risk factors for developing osteoporosis |
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Definition
A. thin
B.Old age
C. Female |
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building blocks of proteins |
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Food sources that have all of the amino acids your body cannot make |
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too much protein is stored as |
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A.High fructose
B.Corn syrup
C. Corn sweetener |
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The storage form of glucose found in the liver and muscles |
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A.Insulation
B. Provides energy
C. Stores Vitamins |
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trans (saturates)
unsaturated |
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calculate the % of fat in a food |
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Definition
Multiply the grams of fat by 9 then divide that number by the total number of calories |
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Definition
Converting unsaturated fats to saturated fats to increase shelf life
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increase cholesterol levels |
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carry cholesterol through the blood stream |
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helps to lower cholesterol. |
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total cholesterol shoule be under |
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