Chapters 1-8 Flashcards
What is the leading cause of death?
Cardiovascular diseases
What is bodily movement produced by skeletal muscle called?
Physical activity
What does physical activity reduce the risk of?
It reduces the risk of dying
How many steps a day do you need to be ranked as an active category adult?
10,000 - 12,500 steps a day
What is the greatest benefit of being physically fit?
It improves overall health
Most of the behaviors people adopt in life are from where or what?
Our Environment
What is instant gratification?
To give yourself satisfaction but not think about the long term effects (Unhealthy habits)
Habits are most likely to be spread or repeated when what?
When we reward ourselves
What is a smart goal?
Specific, Measurable, Achievable, Relevant, and Time
Faulty nutrition plays a crucial role in the development and progression of what diseases?
Cardiovascular diseases, cancers, obesity, diabetes, osteoporosis
What is the difference between saturated fat and unsaturated fat?
Saturated fats raise both HDL and LDL Cholesterol. Unsaturated fat help lower blood cholesterol.
What is RDA
Recommended daily allowances
What is DRI?
Dietary Reference Intake
What is DV?
Daily values
What is EAR?
Estimated average requirements
What is AI
Adequate Intakes
What is UL?
Tolerable Upper Intake Levels
What are probiotics and how do they work?
Probiotics can be found in yogurt, They are friendly microbes that that help rebalance natural intestinal bacteria
What are antioxidants and where are they found.
Antioxidants absorb free radicals before they cause damage, They are found in foods like vitamins and so.
What are the benefits of multivitamins?
Multivitamins help your immune system, boos energy levels, promote healthy hair, skin, and nails.
What does body composition compose of?
Bone, Fat, and Muscle
What assessment do we use for body analysis?
DXA, Hydrostatic, Air Displacement, Anthropometric, Skinfold Thickness, Bioelectrical, and BMI
What are the Essential and Storage fat % for Men and Women?
3% essential fat for men and 12 % for women. There is no difference in storage fat between men and women.
What are the 2 different types of fat?
Subcutaneous and Visceral fat
Know BMI Chart classifications
<18.5 Underweight. 18.5-24.99 Acceptable. 25.0-29.99 Overweight. 30.0- 40.0 obesity.
What are the benefits of an exercise program?
Increasing Muscle Mass
What is wrong with typical U.S Diets?
Too high in calories, sugars, and saturated and trans fats.
Recommended fiber intake for adults under the age of 50?
Women is 25 grams per day and men is 38 grams per day
How much trans fat do we need
0
What are the 3 types of fatty acids?
Saturated, Unsaturated, and Trans
What are proteins made up of?
20 Types of Amino Acids
What is DXA?
DXA uses x-ray energy to measure total body fat mass, fat distribution, and bone density
Where do they check men and woman for skinfold thickness measurements?
Men get checked in chest, abdominal, and thigh. Women get checked tricep, Suprailium, and thigh
During the past 3 decades the rate of obesity in the u.s has done what?
It has Increased
Obesity is defined as BMI number equal to or above what number?
30
Obesity increases the risk for what other diseases
Heart disease, type 2 diabetes, and other chronic illnesses
Eating disorders are characterized as what
intense fear of becoming fat- thought ti stem from environmental pressures
The key to maintain weight loss successfully is what?
Nutrition
The recommended amount of daily physical activity for people who struggle with weight management is what?
60 to 90 minutes daily
What are all the benefits of aerobic training?
-Higher maximal oxygen intake
-Increase in oxygen-carrying capacity of blood
-Decrease in resting heart rate
-Increase in cardiac output and stroke volume
Cardio respiratory endurance is determined by what
Oxygen uptake
What are all the assessment techniques for aerobic assessment
-1.5 mile run test
-1.0 mile walk test
-step test
-astrand-rhyming test
-12-minute swim test
The recommendation of duration for each cardiorespiratory session is
20-60 minutes per session
The hand grip test is an example of what type of test
Muscular Strength
The ability of a muscle to exert some max force repeatedly is a form of what?
Muscular Strength
What is the difference of eccentric and concentric contraction
Eccentric: Positive resistance
Concentric:Negative resistance
What is the difference between a set and a rep?
Sets: 2-4 per workout
Rep: repetition of 1 workout
For health fitness the recommended amount of reps for an adult per set is what? (between 2 numbers)
8 to 12 reps
Muscular flexibility is defined as what
The achievable range of motion at a joint or group of joints without causing injury
What are the benefits in good flexibility?
- Maintains healthy muscles and joints
-Improves mental health
-Relives Muscle cramps
-Improves posture and prevents low back pain
-Removes Chronic Pain
-Enhances quality of life
-Promotes healthy muscles and joints
-Leads to greater freedom of movement
-Makes activities of daily living easier
What are the factors that affect flexibility ?
-Joint Structure
-Adipose Tissue
-Muscular elasticity and genetics
-Body temperature
-Age
-Gender
-Level of physical activity
The most significant contributors to the deterioration of flexibility are
Sedentary Living
When performing stretching exercises the intensity should be what?
To the point of feeling tightness in the stretched are or mild discomfort
What are all the contributing factors to lower back pain
-Physical Inactivity
-Poor Posture and body mechanisms
-Excessive body weight
-Physiological stress
On the slides when is the best time to stretch ?
After exercise
