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| 5567861188 | Fitness | The ability to meet physical demands; composed of four components: flexibility, strength, muscle endurance, and cardiovascular endurance. | 0 | |
| 5568086915 | Recommended time to work out per work | 2 hours and 30 minutes | 1 | |
| 5567867095 | Major risk factors for heart disease | Sedentary Lifestyle Family history of heart disease Cigarette smoking High blood pressure High blood cholesterol Obesity Diabetes | 2 | |
| 5567882443 | FIT principle | Frequency , Intensity, Time | 3 | |
| 5567884339 | Frequency | Number of exercise sessions per week; at least three to five sessions per week are recommended | 4 | |
| 5567888731 | Intensity | How hard you exercise, the degree of exertion while exercising . It is recommended that you exercise at 55 to 90 percent of your maximum heart rate (target heart rate) | 5 | |
| 5567917987 | Time | Duration or length of time that you exercise with your heart rate elevated into your target heart rate zone ( the minimum amount is thought to be 20 to 30 minutes per session). | 6 | |
| 5567930833 | Overload | An extra physical demand placed on the body. A principle of training is that for a body system to improve, its workload must be increased by increments over time. | 7 | |
| 5567939087 | Hypertrophy | An increase in size in response to use. | 8 | |
| 5567940888 | Atrophy | A decrease in size in response to disuse. | 9 | |
| 5567946076 | Strength | The ability of muscles to work against resistance. | 10 | |
| 5567955401 | Flexibility | The ability to bend or extend without injury; depends on elasticity of the muscles, tendons, and ligaments, and on the condition of the joints. | 11 | |
| 5567961824 | Muscle endurance | The third component of fitness, the ability of a muscle to keep working for long periods. | 12 | |
| 5567972018 | Aerobic | Requiring oxygen, sustained activity, use of carbs and fat | 13 | |
| 5567973459 | Anaerobic | Not requiring oxygen, use of quick activity, carbs only | 14 | |
| 5567975995 | ATP or adenosine triphosphate | A high -energy compound present in all body tissues; when the bonds between any of the tree phosphate groups in ATP are broken, energy is instantly released to power the activities of cells. | 15 | |
| 5567982687 | CP or creatine phosphate | A high- energy compound stored in muscle cells; its phosphate group can be split and used to replenish ATP for short bursts of anaerobic activity. | 16 | |
| 5568007671 | Glycolysis | An anaerobic energy metabolism pathway for the partial breakdown of glucose for energy. Energy released in glycolysis is used to form the high-energy compound ATP. | 17 | |
| 5568019408 | Cardiovascular conditioning/ training effect | The effect of regular exercise on the cardiovascular system ; includes improvements in heart, lung, and muscle function and increased blood volume | 18 | |
| 5568022788 | Target heart rate | The heartbeat rate that will achieve a cardiovascular conditioning effect for a given person; fast enough to push the heart, but not so fast as to strain it. | 19 | |
| 5568032859 | Heat stroke | An acute and dangerous reaction to heat buildup in the body, requiring emergency medical attention; also called sun stroke | 20 | |
| 5568055872 | Hyponatremia | A deceased concentration of sodium in the blood | 21 | |
| 5568062875 | Signs of hyponatremia | Severe headache, nausea/ vomiting, muscle cramps, bloating, confusion, seizure | 22 | |
| 5568041529 | Sports anemia | A temporary condition of low blood hemoglobin level, associated with the early stage of athletic training. | 23 | |
| 5568044135 | Stress fracture | Bone damage or breakage caused by stress on bone surfaces during exercise. | 24 | |
| 5568046131 | Amenorrhea | Cessation of menstruation associated with strenuous athletic training. | 25 | |
| 5576121721 | Caffeine | Stimulant | 26 | |
| 5576123286 | Creatine | Strength & Sprint type performance | 27 | |
| 5576124060 | Carnitine | Fat burner | 28 | |
| 5576126772 | Max heart rate | Age-220 | 29 | |
| 5576127798 | Heart rate range | Max Heart rate x 55 (lower) or 90 (upper limits) | 30 | |
| 5576131223 | Physical activity alone won't help you lose weight. True or False | True | 31 | |
| 5576132313 | How can you increase metabolic rate? | You can increase it by exercising daily | 32 | |
| 5576134130 | Does body composition influence your metabolic rate? | Yes | 33 | |
| 5576141882 | Moderate activities | Use glycogen slowly | 34 | |
| 5576143115 | Intense activities | Use glycogen quickly | 35 | |
| 5576144180 | Fluid replacement drinks | Sports drinks | 36 | |
| 5576144989 | Ergogenic aids | Bad, ineffective use of improving exercise and athletic performance. | 37 | |
| 5617291435 | What is the best physical training program? | aerobic, strength training and stretching | 38 | |
| 5617311756 | Types of aerobic physical activity | jogging, aerobic dancing, and jumping rope | 39 | |
| 5617349326 | Physical conditioning | A planned program or physical activity directed toward improving the function of a particular body system. | 40 | |
| 5617400552 | Does flexibility tend to decrease with age? True of False | True | 41 | |
| 5617412535 | What is the right way to stretch? | When you feel a slight strain in the muscle, hold the position for 20 to 30 seconds. | 42 | |
| 5617455137 | What kind of stretches can cause minute tears? | Bouncy, rapid stretches | 43 | |
| 5617499071 | What is the job of low- intensity preliminary exercise? | It allows the heart ( a muscle) to slowly accelerate and make necessary adjustments in blood flow and oxygen supply, preparing the heart for the work it is about to perform. | 44 | |
| 5617536907 | What is the role of stretching after an activity? | It allows the heart to gradually slow its pace. | 45 | |
| 5617674215 | What happens when lactic acid builds up in the muscles? | It causes burning pain and can lead to muscle exhaustion within seconds if it is not drained away. | 46 | |
| 5617728331 | How to deal with lactic acid buildup? | Relax the muscles, which will allow the circulating blood to bring oxygen to support aerobic metabolism. | 47 | |
| 5617863025 | The aerobic and anaerobic pathways work together to supply energy to the body. True of False | True | 48 | |
| 5617933168 | Informal pulse check | The rule of thumb: the average resting pulse rate for adults is around 70 beats per minute, but the rate can be higher or lower. | 49 | |
| 5617962865 | The older you are the lower your maximum heart rate is. True or False | True | 50 | |
| 5617999691 | Where does glucose come from? | Glucose comes from carbohydrate rich foods like breads, pasta, rice, legumes, fruits, vegetables, milk, and yogurt. | 51 | |
| 5618046499 | How does an athlete follow the glycogen-loading technique? | They would exercise intensely without restricting carbohydrates and then gradually cut back on exercise the week before the competition. | 52 | |
| 5618070376 | Person with a desirable body weight | Person will store 25 to 30 pounds of body fat, but only about 1 pound of carbohydrates. | 53 | |
| 5618116443 | Rule of thumb of gauging exercising | If you can talk normally, you are incurring oxygen debt and are burning more glucose than fat; if you can sing, you aren't getting a cardiovascular workout or burning much of anything (so speed up). | 54 | |
| 5618280161 | The role of the plasma | The blood circulates through the body and picks up a huge amount of heat that is generated by the working muscles. The plasma than transports heat to our skin, which is expelled through the evaporation of heat. | 55 | |
| 5618348649 | Can too much sodium delay the muscles receipt of water? True of False | True | 56 | |
| 5618373801 | The placebo effect | The belief in the use of the ergogenic aids. | 57 |
