Lesson 2 Flashcards
Any bodily movement produced by skeletal muscles that results in energy expenditure
Physical Activity
A planned, structured, and repetitive
activity done for the purpose of improving one’s health and fitness.
Exercise
An organized set of exercises aimed to improve performance
Training
Principles of Training
Individual-related
Practice-Related
Longevity
PoT (Individual-Related)
Potential
Individual response
Possibility of being developed
Potential
Tendency to display different outputs as influenced by personal and environmental factors
Individual response
PoT (Practice-Related)
Adaptation
Overload
Progression
Periodization
Variation
Warm up and Cool Down
Specificity
Moderation
Recovery
Cellular and system
adjustment that take place as a result of training
Adaptation
greater load than normally experienced
Overload
Planned, gradual increases in training intensity, frequency, and time
Progression
Process of dividing training into cycles, ensuring an appropriate training stimulus as well as time for recovery.
Periodization
A change in training routine
Variation
Rising body temperature, prevent strains
Warm up
Low body temp, blood circulation and lactic acid
Cool down
Training must be closely/directly related to the
desired outcome
Specifictiy
Avoiding overtraining
Moderation
A time of rest between trainings
• A time of rest from previous competitive seasons
Recovery
The ability to last for a long time
Longevity
PoT (Longevity)
Longevity
Regression
Long Term Training
Loss of adaptations achieved in training as a result of cessation of training
Regression
(specialization) Refinement of Skills, learning of strategies, griwth and maturation
Long term training
Capacity or power to do work
Energy
Energy is measured in ___
Calories
Process by which the body takes in and uses food
Nutrition
Orders of nutrition in Pyramid from top to bottom
Fat/Oil, Sugar and Salt
Milk and Alternatives - Meat, fish, egg
Vegetables and Fruits
Grains
Consuming food and nutrients and using them to
function healthily
Good Nutrition
T/F
Certain foods may be more or less nutritious but these choices reflect your morality
False
caused by an insufficient, oversufficient, or poorly balanced diet or by a medical condition
Bad Nutrition
Substances that provide essential for
growth and the maintenance of li
Nutrients
Three Major Roles of Nutrients
Growth, repair, maintenance, and function of all body cells
It supply energy for cells
Nutrients
What essential nutrients are these
Carbohydrates (sugars, starches, fiber) −Fats and Oils (lipids)
−Proteins
Macronutrients
What are the micronutrients
Vitamins and mineral
What are the essential nutrients
Macro, micronutrients and water
Common staple eaten regularly • Quickly absorbed by the body
Carbohydrates
Sources of carbs
Cereals, root crops
During digestion of carbs:
Complex CHO are broken
down into _____
If not needed, stored as ______ in the liver and muscle cells
Any extra glycogen is
______
Glucose
Glycogen
Fat
Most concentrated source of energy
• Helps the body store and use vitamins
Fats and Oils (Lipids)
Sources of Lipids
Butter, corn oil, peanut oil, lard
Body-building foods
Proteins
Sources of Proteins
Beans, nuts, meat and poultry fish
Do not provide energy
• Help the body to use CHO,
CHON, and fats
Vitamins
Sources of vitamins
Fruits, dark leafy veg
Nutrient Important for cell and tissue formation
Minerals
Sources of minerals
Plants and animal products
Needed for digestion, absorption, and other body functions • Regularly lost through sweating, excretion, and breathing •
Approximately 1,000 ml (4−8 cups) needed each day
Water
