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72 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Leading cause of death in america |
Cardiovascular disease |
Also #1 for FF |
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2 ways to decrease CVD |
1. Diet 2. Exercise |
Common in fitness |
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Benefits of regular CV Endurance |
Lowers: risk of CVD, Blood Pressure, Insomnia, Depression, Oteoperosis, Cost of Healthcare Improves: Weight, Body composition |
Lots to pick from |
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Why is it so bad for children to be obese? |
Fat cells in children (before puberty) multiply 2x more than adults, it's much harder for them to lose it as adults. |
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Recommended CV Endurance for health |
150 min a week/ 30 min a day. Moderate movement (washing car, housework) |
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CV Endurance for fitness? |
Frequency: 3 to 5x a week. Intensity: 65 to 90% of MHR Time: 20 to 60 min |
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What is the formula for finding your heart rate? |
Take pulse for 10 sec, multiply by 6. |
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Formula for finding someone's MHR? |
220-Age=MHR |
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What does RPE mean? |
Rate of Perseeved Exhertion 1= Light 10= Very Hard |
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How do you find someone's THR? |
220-Age(25)=MHR(195) MHR(195) x .65/.90 = THR(126-175) |
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What is Progressive Overload? |
Slowly increasing the Frequency, Intensity and Time of workouts. |
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What is CrossFit? |
Crossfit is using 2 different types of Cardio. |
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How long should you warm up before a work out? |
3 to 5 min. |
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How do I increase my Metabolism? |
1. Increasing muscle mass 2. Increase CV Endurance |
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Why do men have higher metabolisms than women? |
They have more muscle mass. |
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Explain a common myth about burning more fat with a lower intensity workout. |
Food provide us with more energy to workout at a higher intensity and for longer walking vs jogging |
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What is muscular strength? |
Fatiguing before 12 reps |
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What is muscular endurance? |
Fatiguing after 15 reps (15+) |
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Why are you sore the day after you workout? |
Microtears in your muscles |
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What is it called when you increase you muscle size? |
Hypertrophy |
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What is it called when you muscles decrease in size? |
Atrophy |
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What is the burning in muscles while working out? |
It's a temporary lack of O2 in muscles, creates, lactic acid. |
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What are 2 types of muscle fibers? |
1. Slow twitch (marathons, endurance) 2. Fast twitch (quick power, explosive) They are genetic |
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What are the benefits if muscular strength? |
1. Better at sports 2. Increased metabolism 3. Better body composition 4. Enhanced self image 5. Better quality of life 6. Reduces chances of injury |
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What are isotonic muscle contractions? |
Movement: 1. Eccentric muscle contractions (Negative contractions, lowering arm) 2. Concentric muscle contractions (Curling arm) |
2 types |
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What is an isometric muscle contraction? |
It is no movement, a holding exercise. Involves singular muscles, planking |
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What does ACSM recommend for workout schedule? |
Minimum of 1 set, 8 to 12 reps, 2 to 3x a week of all major muscles. And changing program every 6 to 8 weeks |
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What is BMR? |
Basal Metabolic Rate The calories a body needs at rest. |
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How do you find you BMR? |
Men: 5' base = 106 + 6 for every inch over (5'9") 5' = 106 + (9" x 6) 106 + 54 = 160 then add 0 = 1600 cal Women: 5' base = 100 + 5 for every inch over (5'2") 5' = 100 + (2" x 5) 100 + 10 = 110 then add 0 = 1100 cal |
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What is a healthy percentage of protein in diet? |
10 to 35% |
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What is a healthy percentage of carbohydrates in diet? |
45 to 65% |
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What is a healthy percentage of fat in diet? |
20 to 35% |
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What is a complex carb? |
A quality carb: Grains, fruits, veggies, rice, beans. |
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What is a simple carbohydrate? |
Sugar, honey, candy, soda |
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How much saturated fat should you have in your diet? |
As low as possible |
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How many calories does it take to burn 1 pound of fat? |
3500 calories |
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What are Carbs important in your diet? |
They supply us with energy |
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How many calories per gram do carbohydrates contain? |
4 calories per gram |
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How many calories per gram are in protien? |
4 calories per gram |
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Why is protien important? |
Protien helps form important parts of muscles, ligaments, bones and repairs tissue in body |
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What is a complete protien, include an example? |
A complete protien means that it contains all of the amino acids. Examples are anything with eyes, dairy, seafood, tofu, soy |
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Give an example of an incomplete protien. |
Nuts, beans, seeds. Two incomplete protiens may be combined to make a complete protien. |
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How does too much protien effect us? |
Can cause kidney problems and issues. |
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What is the maximum amount of protien you should have after a work out? |
20 grams |
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How many calories per gram are in fat? |
9 calories per gram |
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What is fat essential in our diets? |
Fat helps regulate our body functions, helps absorb vitamins, gives us shiny hair, elasticity to skin, provides some energy |
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What is a saturated fat? Give an example. |
Lard, butter (solid in room temp) |
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What is an unsaturated fat? Give an example. |
Oils, salmon, flaxseed oil (liquid at room temp) |
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What is a transfat? What is a common phrase associated with them? |
They are partially hydrogenated oils They are a "double negative". Increase bad cholesterol Lowers good cholesterol |
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Why is oatmeal good for you? |
Fiber sticks to bile and takes it with it |
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What percentage should your body be hydrated? Why is mens higher than women? |
Men: 60 to 70% Women: 50 to 60% Men have higher muscle mass |
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What happens when you don't drink enough water? |
You get dizzy, lightheaded, cramping |
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How much water should you be drinking when working out? |
1/2 cup every 15 min |
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When should you drink a sports drink? |
After 90 min of activity During sports |
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When choosing a vitamin what should you look for? |
USP label Nothing that exceeds 100% of a daily value for a vitamin |
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Why is stretching/flexibility important? |
Decreases: 1.Injuries 2. Lower back pain 3. Aches, pain, cramps 4. Better at sports |
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What is flexibility? |
The full range of motion in a joint |
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What are the ACSM'S guidelines for stretching? |
2 to 3x a week After a work out 10 to 30 seconds |
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What is static stretching? |
Holding the muscle for 10 to 30 sec |
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What is ballistic stretching? |
Bouncing and it's bad |
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What is PNF stretching? |
Contracting the muscle then stretching able to stretch further |
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What is PNF stretching? |
Contracting the muscle then stretching able to stretch further |
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What is dynamic stretching? |
Stretching while moving Warming up Preparing for activity |
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Where are your transverse abdominals? |
Core. Ab and back muscles |
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To components of body composition? |
Lean mass: muscle, bone, tissue Fat mass: Fat |
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Why do you want to know your body composition? |
Your risk of heart disease Diabetes Cholesterol |
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What is fat mass percentage is considered obese for men? |
25% and above |
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What fat mass percenrage is considered obese for women? |
33% and above |
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What percentage is considered essential fat for men and women? |
Men 3 - 5% Women 8 - 12% |
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What is considered as a healthy range of body fat for men and women? |
Women: 20 - 30% Men: 12 - 20% |
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What are the two body types and which has a higher risk of heart disease? |
Apple and Pear Apple shape has higher risk of heart disease. |
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What percent of Americans are obese? |
33% |
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