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47 Cards in this Set
- Front
- Back
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Define Nutrition.
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the amount and types of foods consumed
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Define good nutrition.
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a healthy balanced diet composed of proper portions from the five food groups
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What are the six major categories of nutrients derived from food?
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proteins, carbohydrates, fats, vitamins, minerals, and water
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What are the 6 food groups?
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meats, dairy, fruits, vegetables, grains, and fats
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What are the primary functions the 6 nutrients?
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-provide energy
-build and repair body tissues -regulate body processes |
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What are proteins made up of?
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-made up of amino acids that are the building blocks of the body
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Why are 9 of the 22 amino acids considered essential?
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-cuz the body cannot manufacture them so they must be acquired through food
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What is the problem with having a diet high in protein if you are a sedentary person?
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-you will have a higher calcium excretion leading to a loss of bone calcium
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What are good sources of protein?
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-red meat
-eggs -milk -beans |
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What are the two types of carbohydrates?
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-simple and complex
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What is one important thing about carbohydrates that makes them unique?
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-they are the lowest in calories and highest in energy supply
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What are the two types of fat?
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-saturated and unsaturated
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Characteristic of saturated fat?
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-generally solid
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Characteristic of unsaturated fat?
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-generally liquid or oil
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What are some sources that are high in fat?
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-butter, margarine, cooking oils, chocolate chip cookies
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Define vitamins.
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they are organic substances of plant or animal origin which are essential for normal growth, development, metabolic processes, and energy transformations
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What are some good sources of vitamins?
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-fruits, vegetables, and grains
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Define minerals.
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-they are a solid, natural element essential to the sustenance of life
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What are some good sources of minerals?
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-leafy green vegetables, milk, legumes, and seafood
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Why is water important for the body?
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-water cools, acts as a cushion for nerves, lubricates joints, removes waste products, and helps in digestion
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What is the daily need of water?
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-slightly more than two quarts
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Define flexibility.
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-how limber you are, or your ability to move a joint through its normal range of motion
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What does moderate flexibility do for the body?
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-reduces the risk of injury
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What does high flexibility do for the body?
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-does not necessarily reduce the risk of injury
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What is the medical evidence pertaining to low and high flexibility?
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-low flexibility may increase the risk of muscle and tendon injury
-high flexibility may increase the risk for ligament and cartilage injury |
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What should you always precede stretching exercises with?
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-some type of warm-up activity
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What are some things to remember when stretching?
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-stretch smoothly and never bounce
-do not stretch a joint beyond its pain-free range of motion -gradually ease into a stretch and hold it only as long as it feels comfortable (30 sec) |
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What is the recommended duration of exercise?
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10-30 sec for each stretch with 3-5 repetitions for each
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Define muscular strength.
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the ability to exert max force, usually in a single repetition
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Define muscular endurance.
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the ability to repeat an activity many times, or to hold a particular position for an extended amount of time
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Benefits of improved muscular strength and endurance?
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-makes completing daily tasks easier
-increases the ability to complete more tasks -increase performance in athletes of all levels -improvements in physique |
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What does muscular strength do for the body?
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-increases muscle density and size
-muscles become more defines through both strength and endurance training |
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How do you train muscle strength?
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-high rate of work with very few reps
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How do train muscle endurance?
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-must be sub-maximal work exerted over a high number of reps
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What is the exercise mode for muscle strength?
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-requires that the exercise be specific to the area in which strength is desired
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Define cardio-respiratory endurance?
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-the body's ability to better deliver and use oxygen during prolonged exercise of light to heavy intensity
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Benefits of cardio-respiratory endurance?
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-heart rate will be lowered which creates less stress for the heart during daily activities
-increases the capacity to respond to extra or unusual energy demands |
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Define cardiac output?
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-increase in the ability of the heart to pump blood to all of the muscle area
-it is the most significant adaptation in the cardiovascular system |
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What is the radial pulse?
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-pule on the side of the wrist
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What is the cartoid pulse?
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pulse in your neck alongside the trachea
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How do you find your max heart rate?
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220-your age = max heart rate
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How do you find your training zone when using the basic training formula?
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max h.r. x .60= ______
max h.r. x .80= ______ |
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How do you use the Karvonen Formula to calculate your training range?
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[(max h.r. -resting h.r.) x .60 (.80 for upper limit)] + resting h.r.= _______
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Define rating of perceived exertion (RPE).
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-a scale that was developed to allow the exerciser to subjectively rate their feelings during exercise, taking into account personal fitness level, environmental conditions, and general fatigue levels
-rpe scales should be used during testing your regular exercise to help monitor your overall level of physical exertion |
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Define exercise duration.
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-how long you are working for a given exercise session
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Define exercise frequency.
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-how often you exercise
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Define exercise mode.
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the activity you participate in
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