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Chapter 13 Test (Exercise/Fitness) Flashcards

1
Q

Any form of movement that causes your body to use energy

A

Physical energy

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2
Q

Benefits to physical health (5)

A
  • weight maintenance
  • strengthens bones/muscles
  • reduces risk of serious diseases
  • improves balance and coordination
  • increases energy
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3
Q

Benefits to social health

A

Builds self confidence

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4
Q

Means that you have the energy and strength to participate in a variety of activities

A

Physical fitness

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5
Q

5 components/elements of fitness

A
  • cardiorespiratory/cardiovascular endurance
  • muscular strength
  • muscular endurance
  • flexibility
  • body composition
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6
Q

How efficiently your heart, blood vessels, and lungs distribute oxygen and nutrients and dispose of waste

A

Cardiorespiratory/cardiovascular endurance

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7
Q

Ability of the muscle to produce force

A

Muscular strength

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8
Q

Ability of your muscles to work for an extended time

A

Muscular endurance

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9
Q

Ability to move a joint through the range of motion

A

Flexibility

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10
Q

Amount of fat vs. muscle (lean tissue)

A

Body composition

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11
Q

What does body composition measure?

A

Bone density, water, muscle, and fat

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12
Q

What percentage of fat are WOMEN supposed to have?

A

20-25% fat

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13
Q

What percentage of fat are MEN supposed to have?

A

15-20% fat

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14
Q

Types of physical activity (2)

A
  • aerobic exercise
  • anaerobic exercise
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15
Q

Increases the amount of oxygen that your body takes in and uses

A

Aerobic exercise

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16
Q

Examples of aerobic exercise

A
  • swimming
  • running
  • biking
  • brisk walking
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17
Q

How much aerobic exercise should you be doing ?

A

** at least 30 mins, 5x per week

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18
Q

Intense/quick physical activity that lasts for a few seconds to a few minutes

A

Anaerobic exercise

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19
Q

Examples of anaerobic exercise

A
  • weight training
  • jumping rope
  • fitness machines
20
Q

How much anaerobic exercise should you be doing?

A

**20-30 mins, 2-3x per week

21
Q

3 types of exercise

A
  • isometric exercise
  • isotonic exercise
  • isokinetic exercise
22
Q

An exercise in which muscles contract but very little movement takes place

A

Isometric exercise

23
Q

Examples of ISOMETRIC exercises

A
  • wall sits
  • planks
  • low squats
24
Q

Involves contracting and relaxing your muscle through the full range of motion

A

Isotonic exercise

25
Examples of ISOTONIC exercises
- push ups - bench press - pull ups
26
When muscles contract at a constant rate
Isokinetic exercise
27
Examples of ISOKINETIC exercises
-bicep curl - fitness machines
28
The ability to stay healthy and fit as you age
Lifelong fitness
29
Long term goals for fitness programs (3)
- choose activities you enjoy - vary activities - combine exercise with social activites
30
Short term goals of fitness programs - 3 factors to consider
- your health - your budget - where you live
31
The success of your fitness programs depends on
FITT formula
32
FITT formula
F: Frequency (3-5 times per week) I: Intensity: make the body do more than normal T: Time: 10-15 minutes a day to 20-30 mins a day T: Type: blend aerobic and anaerobic
33
An action or practice of training or being trained in more than one role or skill
Cross training
34
Phases of exercise (3)
-warm up - workout - cool down
35
An activity that prepares the muscles to work
Warm up
36
How much time should you spend warming up?
**5-10 minutes
37
The part of the exercise program when the activity is performed at its highest peak (cardio and strength training)
Workout
38
How much time should you spend working out?
30-45 minutes
39
An activity that prepares the muscles to return to a resting state
Cool down
40
How much time should you spend cooling down?
**5-10 mins
41
What should be both part of the warm up and cool down?**
Stretching
42
Synthetic substances that are similar to male hormone testosterone
Anabolic steroids
43
Why do athletes use anabolic steroids? (2)
- build muscle mass - enhance performance
44
Harmful effects of anabolic steroids (4)
- increased risk of cancer, heart disease, sterility, acne, and hair loss - unusual weight gain or loss - sexual development problems - violent, suicidal mood swings
45
Metabolism rate increases and you burn off more calories
Physically active
46
Metabolism slows down=weight gain
Little activity

Health (5 decks)

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