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56 Cards in this Set
- Front
- Back
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What is Muscular Strength?
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The amount of force a muscle can produce with a single maximum effort
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What is Muscular Endurance?
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The ability of a muscle or group of muscles to remain contracted (sustain a level of muscular force) or to contract repeatedly
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What is Hypertrophy?
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An increase in the size of a muscle fiber, usually stimulated by muscular overload
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What is Atrophy?
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A decrease in the size of muscle cells
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What are Slow-Twitch Fibers?
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Red muscle fibers that are fatigue-resistant but have a slow contraction speed and a lower capacity for tension; usually recruited for endurance activities
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What are Fast-Twitch Fibers?
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White muscle fibers that contract rapidly and forcefully but fatigue quickly; usually recruited for actions requiring strength and power.
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What is Static (Isometric) Exercise?
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Exercise involving a muscle contraction without a change in the length of the muscle
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What is Dynamic (Isotonic) Exercise?
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Exercise involving a muscle contraction with a change in the length of the muscle.
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What is a Concentric Muscle Contraction?
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An isotonic contraction in which the muscle gets shorter as it contracts
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What is an Eccentric Muscle Contraction?
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An isotonic contraction in which the muscle lengthens as it contracts;
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What is a Pliometric contraction also called?
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An eccentric muscle contraction
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What is Cardiac Output?
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The amount of blood pumped by the hearth each minute;
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What is Cardiac Output a function of?
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Cardiac Output is a function of heart rate and stroke volume (the amount of blood pumped during each beat)
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What is the Immediate ("explosive") Energy System?
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Energy system that supplies energy to muscle cells through the breakdown of cellular stores of ATP and creatine phosphate (CP)
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What is the Nonoxidative (anaerobic) Energy System
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Energy system that supplis energy to muscle cells through the breakdown of muscle stores of glucose and glycogen
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Why is the Nonoxidative Energy System also called the anaerobic energy system?
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Called the anaerobic system or the lactic acid system because chemical reactions take place without oxygen and produce lactic acid
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What does Anaerobic mean?
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Occurring in the absence of oxygen
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What is Lactic Acid?
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A metabolic acid resulting from the metabolism of glucose and glycogen
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Why is Lactic Acid important?
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It is an important source of fuel for many tissues of the body, its accumulation may produce fatigue
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What is the Oxidative (aerobic) Energy system?
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Energy system that supplies energy to cells through the breakdown of glucose, glycogen, fats, and amino acids; also called the aerobic system because chemical reactions require oxygen
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What does Aerobic mean?
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Dependent on the presence of oxygen
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What are the Mitochondria?
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Intracellular structures containing enzymes used in the chemical reactions that convert the energy in food to a form the body can use
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What is the maximum oxygen consumption?
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The highest rate of oxygen consumption an individual is capable of during maximum physical effort, reflection the body's ability to transport and use oxygen
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How is maximum oxygen consumption measured?
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Measured in milliliters used per minute per kilogram of body weight
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What are Essential Nutrients?
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Substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs.
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List the Essential Nutrients
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Proteins, Fats, Carbohydrates, Vitamins, Minerals, and Water
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What are Macro-nutrients?
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Essential nutrients required by the body in relatively large amounts
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What are Micro-nutrients?
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Essential nutrients required by the body in minute amounts
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What is Protein?
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An essential nutrient; a compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen. 4 calories per gram
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What are Vitamins?
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Organic substances needed in small amounts to help promote and regulate chemical reactions and processes in the body
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What are Minerals?
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Inorganic compounds needed in small amounts for regulation, growth, and maintenance of body tissues and functions
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What are Carbohydrates?
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An essential nutrient; sugars, starches, and dietary fiber are all carbohydrates. 4 calories per gram
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What are Fats?
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An essential nutrient, saturated or unsaturated. 9 calories per gram
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What is Physical Activity?
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Any body movement carried out by the skeletal muscles and requiring energy
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What is Exercise?
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Planned, structured, repetitive movement of the body designed to improve or maintain physical fitnes
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What is Health-related Fitness?
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Physical capacities that contribute to health: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition
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What is Cardiorespiratory endurance?
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The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
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What is a central component of fitness that trains the heart, making it healthy and efficient?
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Cardiorespiratory Endurance
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Why is Muscular Strength important?
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Adequate muscular strength is important for performance of daily tasks and body alignment
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What is the relationship between Muscular Strength and Metabolism?
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An increase in muscular strength means increased fat-free mass and therefore a higher rate of metabolism.
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What does Muscular Strength have to do with aging?
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Maintaining strength and muscle mass is vital for healthy aging
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What is important for good posture, injury prevention, and performance of physical tasks?
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Muscular Endurance
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What is Flexibility?
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Flexibility is the ability of joints to move through their full range of motion
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What leads to stiffness, malalignment, and pain?
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Poor flexibility
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How is Body Composition defined?
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Body composition is defined by the proportion of fat and fat-free mass (muscle, bone, and water) in a body
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How is Healthy Body Composition defined?
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Healthy composition is a high proportion of fat-free mass and low proportion of fat. Weight training is the best way to add muscle mass
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What are the Skill-Related Components of Fitness?
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Speed, Power, Agility, Balance, Coordination, and Reaction Time
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When does Physical training work best?
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Physical training works best when you follow a plan
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What is the First step in creating an Exercise Program?
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The first step is to assess your current level of fitness for each of the five health-related fitness components
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What is the Second step in creating an Exercise Program
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Setting goals that will motivate you to begin and stay with an exerise program.
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What tends to make the strongest commitment when setting goals?
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Exercising for yourself, rather than for the impression you might make on others, tends to produce the strongest commitment
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What is the Third step in creating an Exercise Program?
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Choosing Activities for a Balanced Program
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How is Cardiorepiratory Endurance developed?
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Cardiorespiratory endurance is developed through activities that involve continuous rhythmic movements of large-muscle groups.
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How are Muscular strength and endurance developed?
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Muscular strength and endurance are developed through resistance training or calisthenics
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How is Flexibility developed?
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Flexibility is developed by stretching major muscle groups regularly with proper techniques
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How is Healthy Body Composition developed?
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Healthy body composition is developed through a sensible diet and a program of regular exercise.
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