aerobic, and muscle and bone strengthening exercises

Question 1

This includes the exercise, healthy eating, overall wellness, activity involved and the general things that create an overall healthy lifestyle.

Answer 1

total fitness

Question 2

enumerate the types of warm-up

Answer 2

passive warm-up
general warm-up
specific warm-up

Question 3

this is when one elevates body temperature through the use of heat packs or hot showers.

Answer 3

passive warm-up

Question 4

this mimics actual moves of the sport or activity that will be engaged in very light levels of intensity. It also helps the exerciser prepare mentally as the warm-up movements serve as practice for the actual techniques or moves to be performed.

Answer 4

specific warm-up

Question 5

this involves light movement of major muscle groups. Without this, there occurs an increase in heart rate, deep joint fluids, blood flow, and perspiration.

Answer 5

general warm-up

Question 6

what is done after the workout session

Answer 6

cooldown routine

Question 7

what is performed in order to maintain or increase flexibility

Answer 7

stretching

Question 8

this means to literally warm the body up with light exercises and movement.

Answer 8

warm-up

Question 9

enumerate the types of stretching

Answer 9

ballistic stretching
static stretching
dynamic stretching

Question 10

(or the stretch-and-hold) increases range of motion as well as relaxes the muscles.

Answer 10

static stretching

Question 11

this is similar to ballistic stretching, but the movement is not jerky and uncontrolled.

Answer 11

dynamic stretching

Question 12

this makes use of rapid and jerky movement. It has now been discovered that this practice is wrong and that this type of stretching is almost phased out.

Answer 12

ballistic stretching

Question 13

are physical activities in which people move their large muscles in a rhythmic manner for a sustained period.

Answer 13

aerobic activities

Question 14

enumerate the three components of aerobic physical activities

Answer 14

frequency
intensity
duration

Question 15

how hard a person works to do the activity.

Answer 15

intensity

Question 16

how long a person does an activity in any one session.

Answer 16

duration

Question 17

how often a person does aerobic activity

Answer 17

frequency

Question 18

this causes the body’s muscles to work or hold against an applied force or weight.

Answer 18

muscle-strengthening activities

Question 19

enumerate the three components of muscle-strengthening activities

Answer 19

frequency
intensity
repetitions

Question 20

refers to how much weight or force is used relative to how much a person is able to lift

Answer 20

intensity

Question 21

how often a person does muscle strengthening activity

Answer 21

frequency

Question 22

how many times a person lifts a weight

Answer 22

repetitions

Question 23

this produces a force on the bones that promotes bone growth and strength.

Answer 23

bone-strengthening activity

Question 24

this is a physical activity performed with moderate intensity, with a lot of repetitive movements done within a long period of time.

Answer 24

aerobic exercises

Question 25

Muscle and bone-strengthening exercises produce increases in both muscle and bone strength at the _________ of a person’s life.

Answer 25

first half

Question 26

_______ is one performance of single exercise

Answer 26

repetition

Question 27

_______ is a group of repetitions

Answer 27

set

Question 28

enumerate the three main sources of energy in food

Answer 28

carbohydrates
fats
protein

Question 29

It is stored in our muscles in what we call the glycogen which is used to fuel our body when it is broken down as glucose.

Answer 29

carbohydrates

Question 30

it is stored under our skin or in our adipose tissues, and serves as insulin for the body to prevent heat loss.

Answer 30

fats

Question 31

It is also used to build and repair our body tissues, although, it is not normally stored in the body. It is only stored when there is excess of it, but will then be converted as fat.

Answer 31

protein

Question 32

what does ATP stand for

Answer 32

adenosine triphosphate

Question 33

this is the energy fuel of the body for all its functions, such as the manufacture and repair of tissue, production of hormones, digestion, and transmission of nerve impulses, among others.

Answer 33

ATP

Question 34

This system is used for instantaneous activity lasting several seconds. In this system, a fuel called creative phosphate is used to make ATP. Only in limited amounts, when creatine phosphate is broken down, the energy from this process is immediately used to reproduce ATP.

Answer 34

Phosphocreatine Energy System

Question 35

When glycogen is used without oxygen to produce ATP. The muscles have glycogen stored in small amounts, and this is broken down to a substance known as pyruvate, and then to ATP, leaving a by-product called lactic acid. An excess in lactic acid leads to muscular fatigue.

Answer 35

Lactic Acid Energy System

Question 36

This process is in use when you need an explosive action

Answer 36

Phosphocreatine Energy System

Question 37

This can sustain quick bursts of high intensity activity, up to 90 seconds.

Answer 37

Lactic Acid Energy System

Question 38

This makes use of oxygen and glucose, fatty acids, and even amino acids to produce energy. The process of energy production occurs in the mitochondria, which is inside the muscle cells. In this, large quantities of ATP are produced, and the by-products are carbon dioxide and water.

Answer 38

Aerobic Energy System

Question 39

This energy system sustains prolonged activities

Answer 39

Aerobic Energy System

Question 40

a set of steps

Answer 40

walking

Question 41

moving smoothly

Answer 41

sliding

Question 42

it is changing your position within a given space.

Answer 42

movement

Question 43

it is a movement that allows you to travel from place to place.

Answer 43

locomotor movement

Question 44

launching off one foot, landing on same foot

Answer 44

hopping

Question 45

launching off both feet, landing on both feet

Answer 45

jumping

Question 46

just like walking, but launching off ground with both feet

Answer 46

running

Question 47

leaping continuously, almost like a run

Answer 47

galloping

Question 48

launching off one foot, landing on other foot

Answer 48

leaping

Question 49

walking then hopping on same foot in one motion

Answer 49

skipping

Question 50

enumerate the five basic strength training exercises

Answer 50

push-ups
supermans
crunches
side crunches
squats

Question 51

the body is lowered until the chest is approximately one fist off the ground. the body is then pushed off the ground to return to its original position

Answer 51

push-ups

Question 52

With legs together and bent, lie on one side and extend the arm close to the ground 30 to 45 degrees from the body as support or balance. Position the other arm across the chest or have it float in front of it. Lift off the shoulder closest to the ground and the legs with the chest slightly facing upward. Return to original position without touching the shoulder back to the ground.

Answer 52

side crunches

Question 53

From an upright position (with feet parallel, around one and a half shoulders apart) and arms and hands crossed in front of chest or up, squat lower until the thighs are parallel to the ground. The chest and butt must be pushed out, and the knee must not thrust forward beyond the toes. Return to original position, keeping both legs slightly bent.

Answer 53

squats

Question 54

From prone position, lift both arms and legs. Do not bend the legs; then lower arms and legs without relaxing on the ground.

Answer 54

supermans

Question 55

From the supine position, with legs bent and arms crossed in front of the chest, lift the head and shoulders with the shoulder blades lifting off completely from the ground. Return to the original position while keeping the head elevated to the ground.

Answer 55

crunches