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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
To prepare for exercise on a hot and humid day, one would do extra stretching to prevent all problems.
False
26
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.
True
27
To prepare for exercise in cold conditions, you should do the following:
- Wear clothes that break the wind - Avoid getting wet - Wear mittens
28
Exercise at high altitude presents no safety concern.
False
29
The 3 elements of a warm up are:
- Aerobic - Dynamic - Activity Specific
30
What is the physiological reasons for a warm up?
- 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
Warm up helps reduce your risk of injury and aches and pains that come with exercising.
True
32
During warm up exercises you are slowly decreasing your body temperature, and slowly preparing your body for what is to come.
False
33
Health is the general condition of the body.
True
34
Health could be being free of disease and pain.
True
35
The 3 sides of the health triangle are:
- physical - mental/emotional - social
36
Social health
Spending time with family and friends
37
Mental and emotional health
How you think and feel, dealing with stress, learning new things
38
Physical health
Healthy food choices, exercise
39
If you workout and eat healthy foods you're a healthy person.
False
40
Adaptation
The body's ability to adjust to increased or decreased physical demands
41
Reversibility
The physiological effects of fitness training diminish over time, causing the body to revert back to its pre-training condition.
42
Overload
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
FITT
The frequency, intensity, type, and time of a workout.
44
Specificity
Training should be specific to the physiological adaptations required at the time.
45
Recovery
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
Static Stretching
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
Ballistic stretching
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
PNF stretching
Involves contracting the muscle before you stretch it so you can stretch it further.
49
Stretching your muscles farther than you normally stretch them is an example of what principle?
Overload
50
Joint laxity
Looseness in the joints allowing bones to move in ways other than intended
51
Which shows good flexibility?
Hugging your legs to your chest.
52
The BEST balanced exercise program includes:
strength and flexibility exercises
53
Joints are places in the body where:
The bones come together
54
The ability to move joints and use muscles through their full range of motion is the definition for which health related fitness component?
Flexibility
55
Which is responsible for determining range of motion at a joint?
- muscles - tendons - ligaments
56
The best type of flexibility exercises are those using aggressive bouncing motions to push the muscles past their normal range of motion.
False
57
When discussing Fitness Target Zones for Flexibility, FIT stands for frequency, intensity, and time.
True
58
To build flexibility, you should stretch until the muscle feels a little uncomfortable.
True
59
If high blood pressure is not treated, it can damage what?
Blood Vessels
60
What causes the arteries to harden?
When cholesterol and calcium build up.
61
When blood flow is restricted, what organs of the body are affected?
Heart, brain, eyes, and kidneys.
62
What happens to the heart muscle with high blood pressure?
It thickens, causing it to struggle to pump blood to the circulatory system.
63
What causes a heart attack?
If the blood vessels become too narrow or if a piece of it breaks off and clogs the blood vessel.
64
How can high blood pressure affect your kidneys?
If blood vessels are damaged, the kidneys can’t filter or clean the blood. This can cause the kidney to fail.
65
High blood pressure can have what effect on your eyes?
It can cause you to have blurry vision or no vision.
66
Hardening of the blood vessels in the brain can cause what?
A stroke that can damage brain tissue.
67
If an artery in your brain ruptures causing bleeding and hemorrhaging, what can be the consequences?
Slurred speech, paralysis, or loss of consciousness.
68
Can you control your blood pressure through losing weight, exercise and eating healthy?
Yes

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