Chapter 11: Nutrition, Physical Activity, and Fitness Flashcards

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