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Exercise and Weight Control > Chapter 1 > Flashcards

Chapter 1 Flashcards

1
Q

Voluntary Choice behaviors followed through a lifespan

A

lifestyle

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2
Q

genetic factors that increase your risk of health disparities

A

genetic predisposition

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3
Q

the 2 primary factors influencing health status are:

A

genetics and lifestyle

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4
Q

______ works diligently to identify genes that influence health

A

Human Genome Project

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5
Q

consumers union indicates that _____ accounts for 30% of life expectancy.

A

heredity

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6
Q

what accounts for 70% of life expectancy?

A

lifestyle and what we cannot control

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7
Q

Health and life expectancy primarily determined by what we _____ control.

A

can

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8
Q

Bodily movements that result in energy expenditure

A

Physical Activity

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9
Q

planned physical activities to improve physical fitness

A

structure physical activity

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10
Q

not planned but necessary activities for daily living

A

unstructured physical activity

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11
Q

set of abilities an individual possess to perform specific types of physical activity

A

physical fitness

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12
Q

Physical fitness is broken down into 2 categories. They are:

A
  1. Health-Related Fitness

2. Sports-Related Fitness

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13
Q

6 HEALTH RELATED Fitness Components

A
  1. Body Weight
  2. Body Composition
  3. Cardiovascular Respiratory Fitness
  4. Muscular Strength
  5. Muscular Endurance
  6. Flexibility
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14
Q

the most beneficial form of exercise because it typically incorporates other skill/fitness components.

A

Aerobic (Cardio) Exercise

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15
Q

To be prudent means:

A

to use wisdom

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16
Q

inactivity increases the rate of mortality.

A

Sedentary Death Syndrome (SeDS)

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17
Q

launched by ACSM to encourage physicians and other health care providers to consider exercise prescription as a treatment for every patient

A

Exercise is MEDICINE

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18
Q

small proteins secreted by muscle cells that are similar to hormones and can affect tissues throughout the body.

A

Cytokies

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19
Q

Muscle cells produce:

A

Myokines

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20
Q

Fat cells produce

A

Adipokines

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21
Q

Exercise increases production of ______, and aids in reducing adipose levels, thereby reducing ______.

A

myokines; adipokines

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22
Q

Main goal of aerobic exercise is

A

improved cardiovascular function

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23
Q

Exercise increases productions of

A

myokines

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24
Q

Exercise aids in reducing fat levels, thereby reducing ____.

A

adipokkines

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25
Q

Research supports that improved cardiovascular function can be achieved by ___ minutes of continual activity

A

30

26
Q

Exercise recommendations for children and adolescents

A

60 minutes of moderate to vigorous daily

27
Q

exercise recommendations for adults and older

A 
moderate intensity, 30 minutes min. 
5 days each week
OR
vigorous intensity, 20 minutes min.
3x per week
28
Q

resistance exercise recommendation for children

A

3 days a week.

no identification on time

29
Q

resistance exercise recommendations for adults

A

optimally each major muscle group utilized 8-12 reps at least 2x per week (nonconsecutive days)

30
Q

Flexibility and Balance recommendations

A

at least 2x per week, 10 min. each session

31
Q

the goal of the physical activity pyramid

A

to utilize entire pyramid for an active lifestyle

32
Q

Nutrition

A

sum total of the processes involved in the intake and utilization of food substances by living organisms, including ingestion, digestion, absorption, transport, and metabolism of nutrients found in food

33
Q

Nutrient

A

specific substance found in food that performs one or more physiological or biochemical dunctions in the body

34
Q

3 Basic Functions of all major nutrients

A
  1. Provide energy
  2. Promote growth and development
  3. Regulate metabolism
35
Q

Good nutrient and health are _____ correlated

A

positively

36
Q

3 stages of disease

A

Initiaition
Promotion
Progression

37
Q

Initiation

A

lifestyle/genetics may initiate early onset of disease

38
Q

Promotion

A

lifestyle may promote development

39
Q

Progression

A

lifestyle may cause a disease to process

40
Q

Nutrients can be ___ or ___.

A

Promotors or Anti-promoters

41
Q

Promoters

A

lead to progression of disease

42
Q

Anti-Promoters

A

delay or deter the intiation or progression

43
Q

Components of Sports Related Fitness

A 
speed
agility
strength
endurance
coordination
balance
reaction time and reasoning
44
Q

overload principle

A

when body systems are gradually overloaded they improve

45
Q

progression principle

A

as your body adapts to original overload, overload must be increased if more benefits are desired

46
Q

specificity principle

A

specific adaptations the body will make in response to the type of exercise and overload

47
Q

recuperation principle

A

when utilized, body systems must recover in order to become more efficient

48
Q

individuality

A

exercise training has a different impact on each given individual

49
Q

reversibility

A

use it or lose it

50
Q

overuse

A

excessive overload results in failure to recover, failure to improve, and injury

51
Q

Can nutrition play a role in overload, specificity, individuality, reversibility, and recovery?

A

Yes. In all of this (promoters and non-promoters)

52
Q

Malnutrition

A

bad nutririon

53
Q

Major objectives of good sports nutririon

A

promote good health
recover quickly
perform optimally

54
Q

ergo

A

work

55
Q

gen/o

A

creation or beginning

56
Q

ergogenic acid

A

techniques or substances used in attempts to enhanced sports performance beyond the effects that could be obtained through training.

57
Q

the different types of ergogenic acid

A 
mechanical
psychological
physiological
pharmacological
nutriental
58
Q

are ergogenic aids safe and legal?

A

it depends

59
Q

what does RDA mean?

A

recommended dietary allowance

60
Q

all _________ nutrients are legal for use with athletic competition

A

essential

61
Q

Essential Nutrients

A

nutrients that the human body must consume in order to survive

62
Q

Quackery

A

promotion of a worthless product and the deceitful promotion of that product

Exercise and Weight Control (1 decks)

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