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25 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Only 15% of adults participate in ___minutes physical activity five or more times a week. p292
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30
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The sense of fitness exercise helps one to feel good, _________,emotionally and_________. p292
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physically, psychologically
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Health benefits
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Exercise reduces risks for ____________ in several ways. Including:___________,_______________,___________. p292
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-improved heart function
-blood cholesterol -oxygen transport |
3 things
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THe heart is a _____________ organ of muscle that is about the size of a ______ in adults. p292
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four-chambered organ
fist |
Heart muscle function
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Exercise raises blood levels of high-density _________(HDL) known as the good cholesterol because: (p292)
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-lipoproteins
-it carries surplus cholesterol from the tissues to the liver for breakdown and removal from the body. |
Blood cholesterol levels
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Exercise lowers blood levels of low density lipoproteins (LDL) referred to as bad cholesterol. How? (p293)
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LDL carries at least two thirds of the total blood cholesterol to body tissues, rasing the cholesterol deposits in major arteries of the heart.
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Exercise also enhances the ____________system by:
p293 |
circulatory
-increasing the oxygen carrying capacity of the blood. |
oxygen-carrying capacity
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the risk for cardiovascular complications increases with: p293
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increasing levels of blood pressure.
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hypertension
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exercise helps control what type diabetes? p293
how? |
type 2 non-insulin.
-it improves the action of a persons production of insulin by increasing the # of receptor sites |
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Exercise is beneficial to weight management in three ways, what are they? p294
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-regulates app
-increases basal metablic rate -reduces the genetic fat deposit. -also helps reduce stres related eating. |
weight management
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name some weight bearing exercises that help strengthen bones. p294
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walking and running.
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how does weight bearing exercise help? p294
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increases calcium deposits in bone, this then helps reduce the risk of osteoporosis.
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Endorphins p294
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brain opiates-made during exercise. These chemicals decrease pain and improves mood.
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what kind of training creates and helps maintain muscle strength? p294
when starting a resistance program you should include a set of ___ to___ reps for 8 to 10 exercises. |
resistance training
8-12 |
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exercise benifits almost all chronic health probs. true or false P297
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true
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during any type of exercise what is needed? p296
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fuel to burn for energy.
they are basic nurtients: cho, fat. |
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The aerobic capacity depends on two basic factors, what are they? p296
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-fitness of the lungs, heart, and blood vessels
-body comp |
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water is an essential fluid..true or false?
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true
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physical fitness may be defined in terms of aerobic capacity, which is: p296
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the bodys ability to deliver and use oxygen as needed by the body during exercise. this is measured in terms of VO2 max
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body tissues that use more oxygen make up the _____ _____ _____ which is mainly what? p296
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lean body mass
muscle mass. |
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a persons aerobic capacity depends on the % of body fat and what? p296
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lean body mass.
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with continued exercise the body temperature rises becasue: p296
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of the release of heat
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Excessive sweating can lead to p296
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dehydration
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what two fuels are used to maintain energy reserves? p296
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CHo and fat
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hypoglycemia p299
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low blood sugar level that can lead to muscle tremors, cold sweat, headache and confusion.
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