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42 Cards in this Set
- Front
- Back
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Muscular Strength
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maximum force that can be applied by a muscle during a single maximum contraction
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Cardiovascular Endurance
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ability of the heart, lungs, and blood vessels to deliver oxygenated blood to the muscles of the body to be used as fuel for sustained physical work
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aerobic exercise
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large amounts of oxygen for a sustained period of time
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AAPERD
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Physical education program in school.
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When is a person physically fit?
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-When they use the 5 components of fitness: cardiovascular, muscular strength, muscular endurance, flexibility, body composition
-Knows the skills related: balance, power, speed, coordination, timing, agility, reaction time -Knows the benefits of being physically fit -Leads a healty, active lifestyle |
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Dietary Intake vs. Dietary Expenditures
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-If you ingest more than you burn, you will gain weight
-If you burn more than you intake, you will lost weight overtime -Muscle tissue consists of about 70% water, 22% protein, and 8% fats and minerals |
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Principle of Overload
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to see real improvement in muscular strength and/or endurance, resistance must be added to overload and fatigue the muscle to muscular failure
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FIT principle (principle of overload)
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Frequency: # of times you work
Intensity: amount of resistance on your muscle Time: (how long) the way you vary reps and sets |
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SAID principle: Specificity
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means the body responds and adapts to the type and amount of physical demand under which it is placed
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Calcium
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bones, teeth, and muscular development
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Iron
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conbines to form hemoglobin
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Iodine
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essential for proper function of the thyroid gland
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Potassium
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Maintains heartbeat, water balance, nerve transmission, and breakdown of carbohydrates
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Sodium
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maintains proper balance of body fluides and plays major role in nerve transmissions, cardiac functions, and normal metabolism
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Anabolic Steroids
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Show increase in strength only when you lift weights; serious side effects including lowering of sperm production and greater cholesterol. Also cardiovascular disease
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Caffeine
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Causes the release of adrenaline for energy production, muscular production, not well studied
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Fiber
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undigestible materal; in starches such as potatoes, rice, and cereal
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Vitamins
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Water soluable. Overcooking destroys vitamins.
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Eustress
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positive stress
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Distress
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negative stress
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Stress coping strategies
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May be used to deal with stress you cant avoid; temporary relief
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anorexia
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having a fear of being overweight and refusing to eat; generally has a distorted body image; may die from vitamin/mineral loss; starves self
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bulimia
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uses laxatives and self-enduced vomiting to avoid gaining weight; frequently eats too much them gets rid of it by enducing vomiting, using laxitives, and exerting strenuous activity
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The Blood Flow (cycle)
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Heart, oxygenated blood pumped out of left ventricle --> aorta --> muscles --> right atrium --> right ventricle --> pulmonary artery --> lungs --> left atrium
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osteoporosis + ways to reduce risk
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regular weight bearing exercise can reduce the risk and also help stop further process of the condition; walking 1 mile a day stops bone loss
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Isometric Exercises
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You contract or tighten your muscles but do not change their length
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Isotonic Exercises
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Those which you shorten and lengthen the muscle through a full range of movement while working against resistance
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Isokinetic Exercises
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exercises done with special machines that allow for max resistance over the complete range of motion
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Fast twitch in muscle fibers = ___
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white muscle fibers contract quickly
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Slow twitch in muscle fibers = ___
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red muscle fibers contract slowly
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repetition
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the completion of a single, full-range movement of the body part being exercised
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resistance
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the intensity of the weight training program
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set
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group of repititions performed on after the other
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atrophy
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muscle disappears
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How much of your body weight does water make up?
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65-75%
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Water
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the primary component of blood and tissue; helps digestion and temperature control, as well as carrying nutrients
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How much water should you drink a day?
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2 quarts, 64 ounces
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How much water should you drink while exercising?
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8 ounces of water every 20 minutes to avoid heart problems
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Systolic Blood Pressure
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Pressure against wall of heart, high pressure.
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Diastolic
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Relaxed, low pressure.
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LDL
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Bad cholesterol, builds up in arteries.
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HDL
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Good cholesterol, a high level of it seems to protect against heart attack
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