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56 Cards in this Set
- Front
- Back
When does our strength begin to decline naturally?
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between 20-30 years
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Muscular Strength
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sessions a week / 48 hours rest/ 8 weeks to see results
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Muscular Endurance
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ability to continue performance of muscular contraction over time, at a submaximal level-the stronger someone is, the greater this is-uses slow twitch fibersex. running
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Periodization
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involves shifting training priorities from non-sport-specific activities:(high volume and low intensity)
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Overload Principle
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working out way too much |
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What are the functions of muscle tissue?
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Produce skeletal movement.motion does not equal locomotion.
Maintain posture and body position.Posture = Support Support soft tissues. |
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How does muscle mass affect metabolism?
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more muscle, less fat, higher rate
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What percent of our body weight is muscle?
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40% |
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What are optimal training conditions to achieve gains in strength training in terms of frequency per week?
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2-3 times a week |
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What is the required timeframe to see significant strength improvement?
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3 days of week for a minimum of 8weeks to see improvement; 2 months
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How does reduced strength affect the aging person?
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As you age you lose the speed of muscle contraction
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Is walking sufficient for sustaining muscle mass in the lower body?
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no |
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How does strength training affect the female’s muscle
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wont get as bulk as men but can be as strong
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Do men and women have the same quality of muscle fibers?
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yes |
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Daily total fat should be what % of daily total caloric intake?
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between 20-35 percent |
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General daily sodium intake should be less than
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2,300 mg per day |
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Nutrient Dense
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(of food) relatively rich in nutrients for the number ofcalories contained:
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Carbohydrates
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any one of various substances found in certain foods (such as bread, rice, and potatoes) that provide your body with heat and energy and are made of carbon, hydrogen, and oxygen
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fats |
a natural oily or greasy substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs.
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Saturated Fat
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type of fat, in which the fatty acids all have single bonds.
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Protein
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the plant or animal tissue rich in such molecules,considered as a food source supplying essential aminoacids to the body.
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a protein containing all of the essential amino acids in the correct quanity and ratio for humans, found only in a few animal foods, such as the egg
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Complete Protein
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any protein lacking one or more essential amino acids incorrect proportions as necessary for good nutrition and health,true of many plant foods
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Incomplete Protein
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any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.
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Vitamins
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a solid inorganic substance of natural occurrence.
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Minerals
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a thread or filament from which a vegetable tissue, mineral substance, or textile is formed.
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Fiber
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sources include meat, poultry, eggs, vegetables and cereals
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iron
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What is the estimated recommended daily consumption of grains?
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6 ounces |
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Is saturated fat primarily from animal sources or plant sources?
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animal |
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For most individuals, if they have a balanced diet is there a need for supplementation?
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no |
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How many calories are in 1 pound of fat?
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3,500
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What substances are needed but do not provide energy?
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vitamins, minerals, water
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Which nutrients are most common in plants?
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Vitamins A and C
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Does the percentage of nutrients for an athlete differ from a non-athlete?
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false |
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How many calories/gram of alcohol?
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7 |
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What are the 3 determining factors that primarily determine weight?
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heredity, diet, exercise
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Does dieting alone cause lean tissue loss as well as fat loss and make it more likely to regain weight?
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true |
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What is the recommended amount of weight loss per week?
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1-2 pounds a week |
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HDL cholesterol
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Lipoproteins, which are combinations of fats (lipids) and proteins, are the form in which lipids are transported in the blood. good cholesterol
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LDL cholesterol
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Low-density lipoprotein cholesterol, commonly referred to as 'bad' cholesterol.
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Triglycerides
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an ester formed from glycerol and three fatty acid groups. Triglycerides are the main constituents of natural fats and oils, and high concentrations in the blood indicate an elevated risk of stroke
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Hypertension
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abnormally high blood pressure.
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What substance raises cholesterol more than anything else?
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saturated fats |
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What is the leading cause of cardiovascular disease?
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plaque build up. Being a fat fat fatty |
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What is the most important determinant of cardiovascular disease?
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personal lifestyle |
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What are the primary (major) risk factors for cardiovascular disease?
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heredity |
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What are the minor risk factors for cardiovascular disease?
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tobacco exposure, high blood pressure (hypertension), high cholesterol, obesity, physical inactivity, diabetes, unhealthy diets, and harmful use of alcohol.
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Explain gender as a risk factor for cardiovascular disease.
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men are at greater risk for heart attacks |
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Obesity is not associated with what disease?
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Obesity Is Not Associated with Impaired Immune Response to Influenza Vaccination in HIV-Infected Persons
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What are ways to increase HDL cholesterol?
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losing weight, healthier foods |
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What does exercise intensity affect HDL cholesterol?
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increases it
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How are triglyceride levels affected by body fat?
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affects directly with body fat
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What is the upper limit for blood pressure when looking at “normal” blood pressure?
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120 over 80 |
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What is considered Stage 1 Hypertension?
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140 – 159 over 90 – 99
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How can a person reduce the risk of cardiovascular disease?
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live a healthy lifestyle |
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What is the “magic number” when looking at cholesterol values
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less than 200
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