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aerobics > Lecture 3 > Flashcards

Lecture 3 Flashcards

1
Q

cardiovascular endurance

A

the ability of the heart and lungs to efficiently supply oxygen-rich blood to working muscle fibers and the ability of the muscles to use oxygen to produce energy for movement

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2
Q

what is the recommended frequency of cardiorespiratory exercise

A

3-5 times/week

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3
Q

what are the variable to consider when developing an exercise program fro cardiorespiratory endurance?

A

frequency
intensity
duration

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4
Q

base intensity of cardiorespiratory program

A

60%-85% of max HR

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5
Q

what is 60%-85% of max HR also considered

A

the aerobic zone

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6
Q

what happens if you are below the 60%-85% of max HR

A

little change in observed

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7
Q

what happens if you are above th 60%-85% of max HR

A

anaerobic proceses are relied on to contirbue to energy expenditure and duration is very limited

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8
Q

is intensity subjective

A

yes, it relies on percieved exertion level of the exerciser

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9
Q

what percent of max HR should a sedentary individual start at

A

low end, maybe 50% max HR

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10
Q

how to measure intensity

A

percent of max HR
rate of percieved exertion scale
talk test

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11
Q

what is the recommended duration of cardiorespiratory exercise

A

20-50 minutes
30 min is good

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12
Q

does the duration of aerbic exercise count the cool down and warm up

A

no, the 20-50 minutes is of just the work portion of the workout

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13
Q

how does gradually increasing the duration affect the body

A

causes the body to adapt to longer training periods and the body improves efficiency

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14
Q

what is recommended frequency of cardio training

A

3-5 session per week within the target HR zone for 20 minutes

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15
Q

is it better to exercise more than 5 times a week

A
  • not necessarily, few benefits are realized by doing so
  • might increase the risk of musculoskeletal injury
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16
Q

what is the training method to imporve overall fitness

A

periodization

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17
Q

periodization

A

adjusting variable in a workout program to improve performance
- systematically stressing the body to slightly higher levels than normally accustomed

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18
Q

what is involved in periodization

A

intensity
volume
duration
movement complexity

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19
Q

body composition

A

percentage of fat, bone, water, and muscle (ratio of FW and FFW)

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20
Q

which is more dense fat or muscle

A

muscle more dense

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21
Q

adipose tissue

A

loose connective tissue composed of fat cells

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22
Q

what is the role of adipose tissues

A

stores energy, cushions and insulates organs

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23
Q

lean body mass

A

total body weight - body fat weight

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24
Q

what are examples of lean body mass

A

blood
muscle
bone
water
connective tissues

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25
Q

what are body comp testing methods

A

hydrostatic weight
DXA scan
CT
MRI

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26
Q

is BMI chart accurate

A

no not really

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27
Q

healthy body fat percentages in men and women

A

men 10-21%
women 21-33%

28
Q

calorie

A

unite of energy found in foods

29
Q

10 calories per what

A

per pound of body weight ithat is needed to supply body energy needs at rest

30
Q

how many calories are estimated for daily activities

A

300-500 calories/day

31
Q

calorie expenditure

A

60% basal (tissue repar and growth)
30% daily activities
10% dietary thermogenesis

32
Q

what are the 6 main classes of nutrients

A

Carbohdrates
Proteins
Fats
Minerals
Vitamins
Water

33
Q

what are the macronutrients

A

carbohydrates, proteins, fats, also water

34
Q

macronutrients

A

essential nutrients that the body needs in large amounts ot stay healthy
- help prevent disease, provide body with energy, body function

35
Q

calories per gram for carbs

A

1 gram = 4 calories

36
Q

calories per gram protein

A

1 gram = 4 calories

37
Q

calories per gram fat

A

1 gram = 9 calories

38
Q

how many essential amino acids are there

A

9

39
Q

carbohydrates

A

main energy source for body’s cells, tissues, and organs
- found in plant sources
- carbs are mainly sugars, fibers and starches

40
Q

difference between simple and complex carbs i

A
  • how quickly they are absorbed by the body
  • chemical structure
41
Q

which type of carb is abosrbed by the body faster

A

simple carbs absorbed more quickly

42
Q

simple carbs examples

A

sugars, natural synthetic: sucrose, lactose, honey , molasses

43
Q

complex carbs examples

A

fibers and starch

44
Q

what is starch

A

stored glucose molecuels in plants
- humans convert starch into glucose to use for energy

45
Q

what is fiber

A

carbohydrate chians that the body cannot break down
- adds bulk

46
Q

two types of fiber

A

soluble fiber
non-soluble fiber

47
Q

examples of soluble fiber

A

pectin (in fruits) gums in some grain like oats and barley

48
Q

soluble fiber

A

binds with water to become a “gel” in the digestive tract

49
Q

non-soluble fiber

A

does not bind with water and acts to “scrape” the digestive tract
- removes old gut tissue
- helps to reduce some cancers

50
Q

glycemic index

A

the speed of relative rise in blood glucose

51
Q

protein

A

composed of long chains of amino acidsc

52
Q

complete protein

A

food that contains all 9 essential amino acids

53
Q

why is protein consumption important

A

adequate intake is important for keeping muscles, bones, and tissues health

54
Q

fat

A
  • dense energy source
  • main component of cellular structures
55
Q

what does fat help to transport

A

vitamins like A, D, K, and E

56
Q

micronutrients

A

minerals and vitamins
- special chemical that body cannot manufacture on its own but needed to help create tissues, release energy, regulate metabolic processes, and make DNA

57
Q

minerals

A

inorganic compounds that enter the food chain through plants absorbing them from the soil and water

58
Q

how many minerals are considered essential

A

15

59
Q

what are examples of essential minerals

A

calcium, phosphorus, iron, zinc, copper

60
Q

vitamis

A

water soluble and fat soluble

61
Q

water soluble vitamins

A

vitamins B, C
- need to be supplied on a daily basis since the body has minited ability to store them and excretes the excess supplies
- can be done through macrodosing

62
Q

fat soluble vitamins

A

vitamins A, D, E, K
- stored in the body particularly in the liver and body fat cells

63
Q

roles of water in the body

A
  • regulates body temperature via sweat
  • maintains blood pressure
  • delivers oxygen to cells
  • eliminates waste products
64
Q

how much fluid does a person need per day

A

2000 calorie diet should be abour 7-11 cups

65
Q

phytochemical

A

non essential to human life but helps support and protect cells
- plant compounds not classified as vitamins or minerals but provide natural disease resistance to humans

66
Q

what do phytochemicals do

A

reduce inflammation
- aid immune system/cancer-fighting properties
- prevent cellular damage free radiacls

67
Q

phytochemical-rich foods

A

broccoli, berries, citrus, cruciferous vegetables, tomatoes, soybeans

aerobics (3 decks)

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