Midterm 1 Studyguide Flashcards
Strength gains are achieved by _____ muscle fibers
fast twitch
What are some stroke risk factors?
High Blood Pressure, Smoking, Execessive Stress, Drinking too much alcohol, Obesity
Define FITT.
Frequency, Intensity, Time of activity and Type of activity
It is used for cardiorespiratory health
Overload can be accomplished by increasing…
Weight, repetition, speed of contractions
What is the SAID principle?
Specific Adaptation to Imposed Demands 1. start basic/simple then move to advance/complex 2. slow to fast 3. low force to high force 4. short distance to long distance 5. bilaterally to unilaterally 6. gradually use the Overload Principle (way to train body)
To apply the SAID principle, strength training for the bench press is best accomplished using ____ exercise
Isometric
Name of substance that keeps blood vessels clean and healthy
Nitric Oxide
Long term strength training often increases
lean muscle mass (200%)
Metabolic rate
Loss of weight and fat
Highly trained athletes seeking MAX strength development often workout using ____ RM
1-6 RM
For resistance exercises used to increase muscle tone and endurance, _____ set are recommended
2-5 sets
Muscular endurance is best defines as…
The ability of muscle to exert submaximal force repeatedly over time
Name the skeletal muscle protective mechanisms which function to limit maximum strength.
Golgi Tendon Organs (GTO), Muscle Spindle
Slow-twitch muscle fibers are…
Muscle fibers with greater aerobic potential and slow speed contraction
name of strength training method in which muscle contraction produces little or no movement.
Isometric training
Heart Rate Reserve (HRR) is calculated by:
HRR = Maximal Heart Rate (MHR) - Resting Heart Rate (RHR)
What foods are high in saturated fats?
Meats, dairy (lard, cheese, milk, ice cream, butter, cream)
To lower LDL cholesterol, total daily fiber intake must be in the range…
25-38 grams
A reasonable beginning cardiorespiratory endurance heart rate training zone for an unfit 20 y.o. person with a 100 bpm HRR is _____ bpm
133 bpm
A reasonable beginning cardiorespiratory endurance heart rate training zone for an fit 30 y.o. person with a 126 bpm HRR is _____ bpm
126 - 68 (
Define “ Reverse Cholesterol Transport”
Process which HDL molecules attract cholesterol and carry it to the liver, where it is changed to bile and eventually excreted in the stool.
Generally, to reap the health benefits, one should exercise at least a total of ____ minutes each session.
30 Minutes
____ wellness involves the ability to understand your own feelings
Emotional wellness
The Harvard Alumni study found that Cardiovascular deaths decreases when individuals used more than ______ calories per week in physical activity
2,000
A health related physical component is…
Muscular strength and endurance
Cardiovascular endurance
Flexibility
Body composition
Energy necessary for cell function is produced by the cell:
ATP
Suggested intensity for beginning unfit individuals is at ____ % HRR
40%- 50%
Increases in VO2max are best realized for fit individuals at an intensity of…
85%
More than ____ percent of adult US population have some form of heart or blood vessel disease.
32%