health midterm 5 Flashcards
define physical fitness
“Organic systems of the body are healthy and function efficiently so as to resist disease, to enable the person to engage in vigorous tasks and leisure activities, and to handle situations of emergency.”
what are some benefits of regular physical activity
- improved cardiorespritory fitness
- reduced cancer risk
- improved bone mass
- improved weight control
-prevention of diabetes - improved immunity
- improved mental health and management
- longer lifespan
what are the five components of physical fitness
- cardiorespritory endurance
- muscular strength
- muscular endurance
- flexibility
- body composition
define cardiorespritory endurance
The ability of the cardiorespiratory systems to process and transport oxygen required by muscles cells, possibly over long period of time.
define aerobic activities
body metabolizes oxygen into inspired oxygen
activities of long duration
activities of low intensity
(marathons, hockey games etc.)
define anaerobic activities
body produces energy, but without the use of inspired oxygen
short duration, high intensity
(sprinting)
define oxygen debt
an insufficient amount of oxygen required for an activity
(sucking wind and nothings working)
define muscular strength
Ability to contract skeletal muscles for work
The force that a muscle can exert
good muscle strength
better able to contract
better able to maintain sufficient force to complete tasks
define muscular endurance
the ability of the muscle or muscle groups to function over time
requires that the body to have a sufficient level of oxygen and nutrients
Muscle strength does not equal muscle endurance
Strength does not equal endurance
Ex. Powerlifters have strength not endurance
define flexibility
the ability of the joints to move through a range of motion (ROM)
Differs between joints
use / disuse will affect ROM
define body composition
the percentage of muscle, bone, fat that collectively make up the body
what are the necessary components to a exercise program
cardiorespiratory endurance exercise (run, cycles, HIIT)
muscular strength and endurance (weightlifting/ strength training)
flexibility exercise (yoga)
skill training
what is the list of least to more germs gym equipment
- elliptical
- dumbbell
- barbell
- Yoga ball
- Yoga mat
how much water should you be drinking before and after an exercise
1/2 litre 2 hours before exercise; 1 cup every 20-30 min during exercise
what does protein help to repair
amino acids after workouts
how many grams of protein do you need per kilogram of body weight
0.8 grams
how many times a week should you be exercising
start slowly, get in shape gradually
exercise consistently, AT LEAST 45 mins X 3 times a week
assess your fitness
prevent and manage athletic injuries, give them rest, don’t push it
stay with your program
what care is required for soft tissue injuries
rest, ice, compression and elevation
what does cold plunging do
After weightlifting- can slow muscle recovering, reducing gains
After endurance- can help recover muscles
Benefits of cold plunging comes from the deep breathing (meditation technique)
what are the risks to cold plunging
can put you into fight or flight mode
It can slow your heart rate and body down, very bad for people with heart issues
Can become hypothermic
what are the steps to stay with your fitness program
set goals
select activities
make a commitment
begin and maintain your program
record and asses your progress
what are some examples of performance enhancing drugs
androsteredione
creatine
anabolic steroids
what is creatine
naturally occurring amino acid
where can creatine be found
in the kidneys, liver and pancreas
what does creatine produce and what does it help with
produces energy during anaerobic state
it helps muscle to restore level of adenosine triphosphate
what are the dangers of creatine
increased levels of creatinine (waste product of creatine metabolism)
toxicity
kidney and liver damage
suppression of the body’s ability to synthesize (process) creatine
gastrointestinal difficulties (e.g., nausea, diarrhea)
muscle damage (strains, tears, pulls and cramps)
dehydration
Heat intolerance
Weight gain
what does androsteridione do
stimulates the body to produce more testosterone
helps to build leaner muscle
true or false: androsteridione is banned by regulatory sporting bodies (e.g., Canadian Olympic Academy; NFL)
true
what are other names for anabolic steroids
Arnolds
Gym Candy
Pumpers
Stackers
Weight Trainers
Juice
what are anabolic steroids
synthetic version of testosterone
controlled substance
legal use- humans and animals
what are the 3 ways to consume anabolic steroids
oral
injection (intramuscular)
topical (ointment)
why do people use anabolic steroids?
enhance muscle development
reduce body fat
enhance athletic performance
enhance body appearance
enhance self esteem
enjoy engaging in high risk behaviours
define stacking anabolic steroids
two or more anabolic steroids are taken together
- oral + injection
define cycling anabolic steroids
start stop start stop
define pyramiding anabolic steroids
frequency, amount, type
gradually increase each over time
commonly used with cycling as well
what are the side affects to anabolic steroids for men
baldness
gynercomastia- man boobs
difficulty/ pain with urinating
impotence
testicular atrophy
reduced sperm production
infertility
feminization
what are some side affects of anabolic steroids for women
decreased body fat and breast size
Deepening of the voice
excessive growth of body hair
Loss of scalp hair
clitoral enlargement
Menstrual irregularities
what are some affects of anabolic steroids for both men and women
liver cancer
blood clotting
cholesterol changes
hypertension
acne
infection
hepatitis B and C
HIV/ AIDS
depression
what is roid rage
feeling of aggression
euphoria
grandiose beliefs
reckless behaviours
decreased need for sleep
violent acts
