Exercise/Fitness

Question 1

Physical activity

Answer 1

Any form of movement that causes your body to use energy

Question 2

Benefits to Physical Activity

Answer 2

Weight maintenance
Strengthens bones/muscles
Reduces risk of serious diseases
Improves balance and coordination
Increases energy

Question 3

Benefits to Physical health

Answer 3

Releases endorphins (chemicals that block pain/stress messages from reaching your brain cells)
Reduces stress/depression
Sleep better
Helps to manage your anger better

Question 4

Physical fitness

Answer 4

means that you have the energy and strength to participate in various activities

Question 5

5 Components/elements of Fitness

Answer 5

Cardiorespiratory/vascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

Question 6

Cardiorespiratory/vascular endurance

Answer 6

How your heart, blood vessels and lungs distribute O2 and nutrients and dispose of waste

Question 7

Muscular strength

Answer 7

ability of the muscles to produce force

Question 8

Muscular endurance

Answer 8

ability of your muscles to work for an extended time

Question 9

Flexibility

Answer 9

ability to move a joint through the range of motion

Question 10

Body composition

Answer 10

amount of fat vs muscle (lean tissue)

Question 11

Measures

Answer 11

bone, water, muscle and fat

Question 12

Women
Men

Answer 12

20-25%
15-20%

Question 13

Types of Physical Activity

Answer 13

Aerobic exercise
Anaerobic exercise

Question 14

Anaerobic exercise

Answer 14

(without O2) intense/quick physical activity that lasts for a few seconds to a few minutes
(Weight training, jumping rope, fitness machines, etc.) *(20-30 min. ⅔ times per week)

Question 15

Aerobic exercise

Answer 15

(w/O2) increases the amount of oxygen that your body takes in and uses:
(Swimming, running, biking, brisk walking, etc.) *(at least 40 min/per day)

Question 16

3 classifications for strengthening and endurance

Answer 16

Isometric Exercise
Isotonic Exercise
Isokinetic exercise

Question 17

Isometric Exercise

Answer 17

An exercise in which muscles contract but very little movement takes place
(Wall sits, planks, low squats, etc.)

Question 18

Isotonic Exercise

Answer 18

Involves contracting and relaxing your muscles through the full range of motion
(Push-ups, bench press, pull ups, etc.)

Question 19

Isokinetic exercise

Answer 19

When muscles contract at a constant rate
(Fitness machines)

Question 20

Lifelong fitness

Answer 20

he ability to stay healthy and fit as you age

Question 21

Fitness program/Long term goals

Answer 21

Choose activities you enjoy
Vary activities
Combine exercise w/social activities (go on hike w/friends)

Question 22

Short term goals – 3 factors to consider

Answer 22

Your health
Your budget
Where you live

Question 23

The success of your fitness program depends on the four factors called what

Answer 23

FITT Formula

Question 24

FITT Formula

Answer 24

Frequency – 3 to 5 times per week
Intensity – make body do more than normal
Target heart rate: the rate at which your cardiovascular system receives the most benefit from exercise w/out working too hard
Formula on pg. 305
Time – 10 – 15 minutes a day to 20 – 30 min a day
Type – blend aerobic and anaerobic

Question 25

Cross training

Answer 25

The action or practice of training or being trained in more than one role or skill.

Question 26

Warm-up

Answer 26

an activity that prepares the muscles to work *(5-10 min) *Stretching should be both part of warm-up and cool down)

Question 27

Workout

Answer 27

the part of the exercise program when the activity is performed at its highest peak *(20-30 min. – cardio/30-45min. Strength and endurance)

Question 28

Cool down

Answer 28

is an activity that prepares the muscles to return to a resting state *(5-10 min.) *Stretching should be both part of warm-up and cool down)

Question 29

Anabolic steroids

Answer 29

synthetic substances that are similar to male hormone testosterone

Question 30

Why do athletes use Anabolic steroids

Answer 30

Build muscle mass Enhance performance

Question 31

Harmful effects of Anabolic steroids (4)

Answer 31

Increased risk of cancer, heart disease, sterility, acne and hair loss Unusual weight gain or loss Sexual development problems Violent, suicidal mood swings

Question 32

Risks of Physical Inactivity:

Answer 32

Unhealthy weight gain Diabetes – type 2 Cardiovascular disease Cancer Osteoporosis Stress

Question 33

Metabolism

Answer 33

the process by which your body gets energy from food

Question 34

Physically active

Answer 34

metabolism rate increases and you burn off more calories

Question 35

Little activity

Answer 35

metabolism slows down = weight gain!