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Fit for Life > Fit for Life Exam > Flashcards

Fit for Life Exam Flashcards

1
Q

Cardiovascular System

A

Made up of your heart, blood vessels, and your blood.

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2
Q

Respiratory System

A

Made up of your lungs and the air passages that bring air, including oxygen, from outside of the body into the lungs.

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3
Q

Cholesterol

A

A fat-like substance found in meats, dairy products, and egg yolks. Can be dangerous because high levels can build in your body causing a heart attack.

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4
Q

Frequency

A

Target zone: Daily, or most days of week

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5
Q

Intensity

A

Target zone: Moderate activity equal to brisk walk 200+ calories/day (4-7 METs)

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6
Q

Time

A

Target zone: 30 minutes to several hr in bouts of 10+ minutes

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7
Q

Systolic Pressure

A

The amount of pressure generated when the heart pumps blood and contracts to move blood out of the heart.

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8
Q

Diastolic Pressure

A

Reflects the amount of pressure on the arteries of the heart while at rest.

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9
Q

Aerobic

A

With oxygen

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10
Q

How long of a recovery period is typically needed to recover from an anaerobic exercise?

A

30 sec to 3 mins

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11
Q

Aerobic activities

A
  • cross-country skiing
  • hiking
  • swimming
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12
Q

Healthy blood pressure

A

120/80

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13
Q

How many days a week should you do aerobic exercise to develop a good level of fitness?

A

3-5 days

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14
Q

How many minutes of aerobic exercise in the target zone will improve aerobic fitness?

A

20+

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15
Q

Which produces greater stress and in turn greater changes on the cardiovascular system?

A

Vigorous activity

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16
Q

Which of the following would be considered anaerobic exercise?

A

Sprinting to first base in a softball game

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17
Q

What is the best cardio workout?

A

The workout you can keep doing consistently.

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18
Q

Aerobic fitness and Cardiovascular fitness have the same basic meaning.

A

True

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19
Q

The Surgeon General of the United States indicates that, at a minimum, all teens and adults should do 20 minutes of moderate physical activity most days of the week.

A

False - 30 mins

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20
Q

Anaerobic

A

Without Oxygen

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21
Q

Preparation is an important part of safety. It helps you preform better, determine if you’re medically ready, and ensure’s safe participation.

A

True

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22
Q

What are some ways you can tell if you’re medically prepared to begin activity?

A
  • Taking an activity readiness questionnaire

- Getting a check up by a physician

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23
Q

Some examples of questions on a Physical Activity Readiness Questionnaire would be?

A
  • Do you have joint or chest pain?
  • Have you ever been given medicine for high blood pressure?
  • Has the doctor every told you that you have a medical problem?
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24
Q

You decide to go for a jog during a hot and humid day. What possible problems could arise?

A
  • Heat exhaustion
  • Dizziness
  • Muscle cramps
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25
Q

To prepare for exercise on a hot and humid day, one would do extra stretching to prevent all problems.

A

False

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26
Q

Drinking plenty of water, exercising in cooler times of the day and modifying the workout are good practices for exercising in hot and humid weather.

A

True

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27
Q

To prepare for exercise in cold conditions, you should do the following:

A
  • Wear clothes that break the wind
  • Avoid getting wet
  • Wear mittens
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28
Q

Exercise at high altitude presents no safety concern.

A

False

29
Q

The 3 elements of a warm up are:

A
  • Aerobic
  • Dynamic
  • Activity Specific
30
Q

What is the physiological reasons for a warm up?

A
  • Increased movement of blood through your tissue, make the muscle more pliable.
  • Prepares you mentally for the upcoming exercise
  • Improves coordination and reaction times
31
Q

Warm up helps reduce your risk of injury and aches and pains that come with exercising.

A

True

32
Q

During warm up exercises you are slowly decreasing your body temperature, and slowly preparing your body for what is to come.

A

False

33
Q

Health is the general condition of the body.

A

True

34
Q

Health could be being free of disease and pain.

A

True

35
Q

The 3 sides of the health triangle are:

A
  • physical
  • mental/emotional
  • social
36
Q

Social health

A

Spending time with family and friends

37
Q

Mental and emotional health

A

How you think and feel, dealing with stress, learning new things

38
Q

Physical health

A

Healthy food choices, exercise

39
Q

If you workout and eat healthy foods you’re a healthy person.

A

False

40
Q

Adaptation

A

The body’s ability to adjust to increased or decreased physical demands

41
Q

Reversibility

A

The physiological effects of fitness training diminish over time, causing the body to revert back to its pre-training condition.

42
Q

Overload

A

An increase in the training workload will bring about physiological changes that make the body more capable of coping with stresses that may be placed upon it.

43
Q

FITT

A

The frequency, intensity, type, and time of a workout.

44
Q

Specificity

A

Training should be specific to the physiological adaptations required at the time.

45
Q

Recovery

A

Allows the body to repair completely, which means repair broken tissues and make physiological adaptations, better preparing the body for a similar stimulus in the future.

46
Q

Static Stretching

A

Slow stretching without pain, for several seconds. Slow lengthening of a muscle group to an extended stretch, followed by a hold of the extended position for 10-30 seconds.

47
Q

Ballistic stretching

A

Gentle bouncing or bobbing motions while stretching. A bouncing form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches.

48
Q

PNF stretching

A

Involves contracting the muscle before you stretch it so you can stretch it further.

49
Q

Stretching your muscles farther than you normally stretch them is an example of what principle?

A

Overload

50
Q

Joint laxity

A

Looseness in the joints allowing bones to move in ways other than intended

51
Q

Which shows good flexibility?

A

Hugging your legs to your chest.

52
Q

The BEST balanced exercise program includes:

A

strength and flexibility exercises

53
Q

Joints are places in the body where:

A

The bones come together

54
Q

The ability to move joints and use muscles through their full range of motion is the definition for which health related fitness component?

A

Flexibility

55
Q

Which is responsible for determining range of motion at a joint?

A
  • muscles
  • tendons
  • ligaments
56
Q

The best type of flexibility exercises are those using aggressive bouncing motions to push the muscles past their normal range of motion.

A

False

57
Q

When discussing Fitness Target Zones for Flexibility, FIT stands for frequency, intensity, and time.

A

True

58
Q

To build flexibility, you should stretch until the muscle feels a little uncomfortable.

A

True

59
Q

If high blood pressure is not treated, it can damage what?

A

Blood Vessels

60
Q

What causes the arteries to harden?

A

When cholesterol and calcium build up.

61
Q

When blood flow is restricted, what organs of the body are affected?

A

Heart, brain, eyes, and kidneys.

62
Q

What happens to the heart muscle with high blood pressure?

A

It thickens, causing it to struggle to pump blood to the circulatory system.

63
Q

What causes a heart attack?

A

If the blood vessels become too narrow or if a piece of it breaks off and clogs the blood vessel.

64
Q

How can high blood pressure affect your kidneys?

A

If blood vessels are damaged, the kidneys can’t filter or clean the blood. This can cause the kidney to fail.

65
Q

High blood pressure can have what effect on your eyes?

A

It can cause you to have blurry vision or no vision.

66
Q

Hardening of the blood vessels in the brain can cause what?

A

A stroke that can damage brain tissue.

67
Q

If an artery in your brain ruptures causing bleeding and hemorrhaging, what can be the consequences?

A

Slurred speech, paralysis, or loss of consciousness.

68
Q

Can you control your blood pressure through losing weight, exercise and eating healthy?

A

Yes

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