Midterm 2014 Flashcards
0
Q
Nutrients that help build, maintain, and repair body tissues
A
Protein
1
Q
Substances that supply a concentrated form of energy and help transport other nutrients to locations in the body where they are needed
A
Fat
2
Q
The starches and sugars found in food
A
Carbohydrate
3
Q
Substances in food that the body needs for energy, proper growth, body maintenance and functioning
A
Nutrient
4
Q
The amount of energy needed to raise the temperature of 1 kilogram (about a quart) of water 1 degree Celsius
A
Calorie
5
Q
Stored in the lifer and muscles like a starchlike substance
A
Glucose
6
Q
A special subclass of complex carbohydrates that has several functions, including aiding the body in digestion
A
Fiber (dietary)
7
Q
Contain all nine essential amino acids
A
Complete proteins
8
Q
Lacks one or more essential amino acids
A
Incomplete proteins
9
Q
The building blocks of proteins
A
Amino acids
10
Q
An iron-rich compound in the blood that helps carry oxygen from lungs to cell and tissues
A
Hemoglobin
11
Q
Name the 3 Blood Vessels
A
Artery, Vein, and Capillary
12
Q
Blood vessel that carries blood from the heart to the major extremities of the body
A
Artery
13
Q
Blood vessels that reliever the blood back to the heart
A
Vein
14
Q
Small blood vessels that reliever oxygen and other nutrients to individual cells
A
Capillary
15
Q
The process where your lungs exchange oxygen and carbon dioxide
A
Respiration
16
Q
A muscle found between the chest cavity and abdomen
A
Diaphragm
17
Q
The ability of the body to work continuously for extended periods of time
A
Cardiorespiratory Endurance or Cardiovascular Fitness
18
Q
The last full meal consumed prior to a practice session or the competitive event itself
A
Pre-event meal
19
Q
This should occur two hours after competition, this phase consists of a full meal, rich in carbohydrates
A
Post event restoration meal
20
Q
A chemical agent that aids the body in its production of testosterone
A
Androstenedione
21
Q
A compound that increases the rate at which the body converts carriers into energy
A
Ephedrine
22
Q
A supplement that increases muscles size while enchanting the body’s ability to use protein
A
Creatine
23
Q
Chemicals similar in structure to the male hormone testosterone
A
Anabolic steroids
24
The largest amount of oxygen the body is able to process during strenuous aerobic exercise
Maximal Oxygen Consumption (VO2)
25
Muscle fibers that contracts at a slow rate, allowing for greater muscle endurance
Slow-twitch fiber
26
Muscle fibers that contracts rapidly, thus allowing for greater muscle strength
Fast-twitch muscle fiber
27
Is a bike that stays in place
Stationary bike
28
Are machines that simulate the action of walking up a flight of stairs
Stair stepper
29
An exercise machine that stimulates the natural motions of running but without place stress on the joints
Elliptical (motion trainer)
30
Stretching of a muscle
Eccentric
31
The muscle should slowly and smoothly release its contraction and become stronger
Eccentric contraction
32
The shortening of a muscle
Concentric
33
The muscle shortens and exerts force in a direction opposite the pull of gravity
Concentric contraction
34
A term applied collectively to Dumbbells, barbells, plates, and clips
Free weight
35
A partner who can assist with the safe handling of weights and offer encouragement during a session
Spotter
36
Physical activity that is planned, structured, and that results in improvements in fitness
Exercise
37
A rule of exercise that states in order to improve the level of fitness, one must increase the amount of regular activity or exercise he or she normally does
Overload principe
38
A rule of exercise that states overloading a particular component will lead to fitness improvements in that component alone
Specificity principle
39
A rule of exercise that states as fitness levels increase, so do the factors in FITT
Progression principle
40
A branch of medicine that deals with bone and joint injuries and disorders
Orthopedics
41
Physician trained specifically to treat disorders of the feet
Podiatrist
42
Muscles attached to bones that cause body movement
Skeletal muscle
43
A bone disease that causes decreased bone mass and density, especially in older women
Osteoporosis
44
A combination of physical, mental, emotional and social well being
Health
45
The ratio of body fat to lean body tissue, including muscle, bone, water and connective tissue
Body composition
46
The maximum amount of force a muscle or muscle group can exert against an opposing force
Muscular strength
47
The ability of the muscle or muscle troop to contract for an extended period of time without undue fatigue
Muscular endurance
48
A joints ability to move through its full range of motion
Flexibility
49
The ability to change and control the direction and position of the body while maintaining a constant, rapid, motion
Agility
50
The ability to control or stabilize the body whole standing or moving
Balance
51
The ability to use the sense to determine and direct the movement of your limbs and head
Coordination
52
The ability to move the body or body parts swiftly
Speed
53
The ability to move the body parts swiftly while simultaneously applying maximum force of the muscle
Power
54
The ability to react or respond quickly to what your hear, see, or feel
Reaction time
55
About 30 minutes per day. Walking, climbing stairs, gardening, walking a dog, housecleaning
Moderate-intensity physical activities
56
3-5 days per week. Cycling, brisk walking, running, dancing p, in-line staking, playing basketball, cross-country skiing
Aerobic activity
57
2 or more day per week. Side lunge, side stretch, hurdler stretch, calf stretch, butterfly stretch
Flexibility activities
58
2-3 days per week. Biceps, curls, push-ups, abdominal crunches, bench press, leg raises
Anaerobic activity
59
Do infrequently. Watching tv, talking on the phone, playing computer games, surfing the Internet
Sedentary activities
60
Dietary; reference; intake
DRI
61
In hot weather, the recommendation for fluid intake is
3 liters of water per hour
62
Dangers of exercising in hot weather
Heat cramps, heat exhaustion, heatstroke
63
Muscles spasms resulting from the lose of large amounts of salt and water symptoms of shock
Heat cramps
64
An overheating of the body resulting in cold, clammy skin and symptoms of shock
Heat exhaustion
65
A condition in which the body can no longer rid itself of excessive heat through perspiration
Heat stroke
66
Dangers of exercising in cold weather
Hypothermia and frostbite
67
A condition in which the body temperature drops below normal
Hypothermia
68
Damage to body tissue that results from freezing
Frostbite
69
The maximum Heart rate formula
Subtract your age from 220
70
Formulae for heart range
Subtract your age to 220 and multiply by .6 and .9
71
Between 45-65% of the calories consumed daily should come from
Carbohydrates
72
Between 10-35% of the calories consumed daily should come from
Protein
73
Between 20-30% of the calories consumed daily should come from
Fats
74
A type of compound that picks up excess cholesterol and return it to the liver
High-density lipoprotein (HDL)
75
A type of compound that carries cholesterol from the liver to areas of the body where it is needed
Low-density lipoprotein (LDL)
76
____im for fitness
A
77
____uild a healthy base
B
78
____hoose sensibly
C
79
The amount of calories expended for body processes while at rest
Resting metabolic rate (RMR)
80
Name 2 excessive weight disabilities
Breathing difficulties and bone and joint problems
81
Move at between 4 and 5 miles per hour
Jogger
82
Move at speed of 5-7 miles per hour or faster
Runner
83
The maximum force an individual is able to exert regardless of size, age, or weight
Absolute muscular strength
84
The maximum force an individual is able to exert In relation to his or her body weight
Relative muscular strength
85
Which is more important? Absolute or Relative?
Relative
86
The automatic response that the nerves and muscle provide to various movements
Reflex
87
Have been linked to a number of sports- and health related injuries, including sprains, strains, excess pressure on discs of the back, and over stress of ligaments and muscles
Hazardous stretches
88
Bar stretch
Modified bar stretch
89
Deep knee bend
Forward lunge
90
Hurdler stretch
Reverse hurdler stretch
91
Stretch neck roll
Bent-knee neck stretch
92
Prone arch
Modified back hyperexrension
93
Toe touch
Sit and reach
94
Yoga plow
Single leg sit and reach
95
Quadriceps stretch
Modified quadriceps stretch
96
A basic assessment of a person's overall health and personal fitness
Medical screening
97
Professionals who have specialize in providing nutritional advice and helping people control their weight; they have to undergo four years of training and register with the American dietetic association before they can practice as a registered dietitian
Registered dietitians (R.D)
98
Someone may call him-or herself this, but they may not have the proper training. When choosing a dietitian, make sure he or she has the initials "RD" after his or her name, this assures they have the appropriate qualifications
Nutritionist
99
Vitamins A, D, E, K
Fat-Soluble Vitamins
100
Vitamins C, B, B6, B12
Water-Soluble Vitamins
101
Are vitamins, minerals, and water
Micronutrients
102
Health promoting substances found in plant food
Phytonutrient
103
Body Circumference Formula for Males
Weight/waist
104
Body Circumference Formula for Females
Hip/height
105
A way to access body size in relation to height and weight
Body Mass Index (BMI)
106
What is considered underweight?
Males: exceeds 25%
Females: exceeds 32%
107
What is considered a healthy range?
Males: 7-19%
Females: 12-24%
108
A special type of strained tissue that forms the walls of the heart
Cardiac Muscle
109
Muscles responsible for the movements of the internal organs
Smooth Muscle
110
Muscles attached to hormones that cause body movement
Skeletal Muscles
111
A measure of a lifters absolute maximum strength for any given exercise
One-rep maximum (1RM)
112
It's an eight excessive in the program that works the whole body
Basic 8
113
Specially trained to understand the body's physical reactions to exercise
Exercise physiologist
114
They are certified to teach. He or she is a valuable resource when you are seeing personal fitness
Physical education
