Midterm 2014 Flashcards
Nutrients that help build, maintain, and repair body tissues
Protein
Substances that supply a concentrated form of energy and help transport other nutrients to locations in the body where they are needed
Fat
The starches and sugars found in food
Carbohydrate
Substances in food that the body needs for energy, proper growth, body maintenance and functioning
Nutrient
The amount of energy needed to raise the temperature of 1 kilogram (about a quart) of water 1 degree Celsius
Calorie
Stored in the lifer and muscles like a starchlike substance
Glucose
A special subclass of complex carbohydrates that has several functions, including aiding the body in digestion
Fiber (dietary)
Contain all nine essential amino acids
Complete proteins
Lacks one or more essential amino acids
Incomplete proteins
The building blocks of proteins
Amino acids
An iron-rich compound in the blood that helps carry oxygen from lungs to cell and tissues
Hemoglobin
Name the 3 Blood Vessels
Artery, Vein, and Capillary
Blood vessel that carries blood from the heart to the major extremities of the body
Artery
Blood vessels that reliever the blood back to the heart
Vein
Small blood vessels that reliever oxygen and other nutrients to individual cells
Capillary
The process where your lungs exchange oxygen and carbon dioxide
Respiration
A muscle found between the chest cavity and abdomen
Diaphragm
The ability of the body to work continuously for extended periods of time
Cardiorespiratory Endurance or Cardiovascular Fitness
The last full meal consumed prior to a practice session or the competitive event itself
Pre-event meal
This should occur two hours after competition, this phase consists of a full meal, rich in carbohydrates
Post event restoration meal
A chemical agent that aids the body in its production of testosterone
Androstenedione
A compound that increases the rate at which the body converts carriers into energy
Ephedrine
A supplement that increases muscles size while enchanting the body’s ability to use protein
Creatine
Chemicals similar in structure to the male hormone testosterone
Anabolic steroids
The largest amount of oxygen the body is able to process during strenuous aerobic exercise
Maximal Oxygen Consumption (VO2)
Muscle fibers that contracts at a slow rate, allowing for greater muscle endurance
Slow-twitch fiber
Muscle fibers that contracts rapidly, thus allowing for greater muscle strength
Fast-twitch muscle fiber
Is a bike that stays in place
Stationary bike
Are machines that simulate the action of walking up a flight of stairs
Stair stepper
An exercise machine that stimulates the natural motions of running but without place stress on the joints
Elliptical (motion trainer)
Stretching of a muscle
Eccentric
The muscle should slowly and smoothly release its contraction and become stronger
Eccentric contraction
The shortening of a muscle
Concentric
The muscle shortens and exerts force in a direction opposite the pull of gravity
Concentric contraction
A term applied collectively to Dumbbells, barbells, plates, and clips
Free weight
A partner who can assist with the safe handling of weights and offer encouragement during a session
Spotter
Physical activity that is planned, structured, and that results in improvements in fitness
Exercise
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
A rule of exercise that states overloading a particular component will lead to fitness improvements in that component alone
Specificity principle
A rule of exercise that states as fitness levels increase, so do the factors in FITT
Progression principle
A branch of medicine that deals with bone and joint injuries and disorders
Orthopedics
Physician trained specifically to treat disorders of the feet
Podiatrist
Muscles attached to bones that cause body movement
Skeletal muscle
A bone disease that causes decreased bone mass and density, especially in older women
Osteoporosis
A combination of physical, mental, emotional and social well being
Health
The ratio of body fat to lean body tissue, including muscle, bone, water and connective tissue
Body composition
The maximum amount of force a muscle or muscle group can exert against an opposing force
Muscular strength
The ability of the muscle or muscle troop to contract for an extended period of time without undue fatigue
Muscular endurance
A joints ability to move through its full range of motion
Flexibility
The ability to change and control the direction and position of the body while maintaining a constant, rapid, motion
Agility
The ability to control or stabilize the body whole standing or moving
Balance
The ability to use the sense to determine and direct the movement of your limbs and head
Coordination
The ability to move the body or body parts swiftly
Speed
The ability to move the body parts swiftly while simultaneously applying maximum force of the muscle
Power
The ability to react or respond quickly to what your hear, see, or feel
Reaction time
About 30 minutes per day. Walking, climbing stairs, gardening, walking a dog, housecleaning
Moderate-intensity physical activities
3-5 days per week. Cycling, brisk walking, running, dancing p, in-line staking, playing basketball, cross-country skiing
Aerobic activity
2 or more day per week. Side lunge, side stretch, hurdler stretch, calf stretch, butterfly stretch
Flexibility activities
2-3 days per week. Biceps, curls, push-ups, abdominal crunches, bench press, leg raises
Anaerobic activity
Do infrequently. Watching tv, talking on the phone, playing computer games, surfing the Internet
Sedentary activities
Dietary; reference; intake
DRI
In hot weather, the recommendation for fluid intake is
3 liters of water per hour
Dangers of exercising in hot weather
Heat cramps, heat exhaustion, heatstroke
Muscles spasms resulting from the lose of large amounts of salt and water symptoms of shock
Heat cramps
An overheating of the body resulting in cold, clammy skin and symptoms of shock
Heat exhaustion
A condition in which the body can no longer rid itself of excessive heat through perspiration
Heat stroke
Dangers of exercising in cold weather
Hypothermia and frostbite
A condition in which the body temperature drops below normal
Hypothermia
Damage to body tissue that results from freezing
Frostbite
The maximum Heart rate formula
Subtract your age from 220
Formulae for heart range
Subtract your age to 220 and multiply by .6 and .9
Between 45-65% of the calories consumed daily should come from
Carbohydrates
Between 10-35% of the calories consumed daily should come from
Protein
Between 20-30% of the calories consumed daily should come from
Fats
A type of compound that picks up excess cholesterol and return it to the liver
High-density lipoprotein (HDL)
A type of compound that carries cholesterol from the liver to areas of the body where it is needed
Low-density lipoprotein (LDL)
____im for fitness
A
____uild a healthy base
B
____hoose sensibly
C
The amount of calories expended for body processes while at rest
Resting metabolic rate (RMR)
Name 2 excessive weight disabilities
Breathing difficulties and bone and joint problems
Move at between 4 and 5 miles per hour
Jogger
Move at speed of 5-7 miles per hour or faster
Runner
The maximum force an individual is able to exert regardless of size, age, or weight
Absolute muscular strength
The maximum force an individual is able to exert In relation to his or her body weight
Relative muscular strength
Which is more important? Absolute or Relative?
Relative
The automatic response that the nerves and muscle provide to various movements
Reflex
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
Bar stretch
Modified bar stretch
Deep knee bend
Forward lunge
Hurdler stretch
Reverse hurdler stretch
Stretch neck roll
Bent-knee neck stretch
Prone arch
Modified back hyperexrension
Toe touch
Sit and reach
Yoga plow
Single leg sit and reach
Quadriceps stretch
Modified quadriceps stretch
A basic assessment of a person’s overall health and personal fitness
Medical screening
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)
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
Vitamins A, D, E, K
Fat-Soluble Vitamins
Vitamins C, B, B6, B12
Water-Soluble Vitamins
Are vitamins, minerals, and water
Micronutrients
Health promoting substances found in plant food
Phytonutrient
Body Circumference Formula for Males
Weight/waist
Body Circumference Formula for Females
Hip/height
A way to access body size in relation to height and weight
Body Mass Index (BMI)
What is considered underweight?
Males: exceeds 25%
Females: exceeds 32%
What is considered a healthy range?
Males: 7-19%
Females: 12-24%
A special type of strained tissue that forms the walls of the heart
Cardiac Muscle
Muscles responsible for the movements of the internal organs
Smooth Muscle
Muscles attached to hormones that cause body movement
Skeletal Muscles
A measure of a lifters absolute maximum strength for any given exercise
One-rep maximum (1RM)
It’s an eight excessive in the program that works the whole body
Basic 8
Specially trained to understand the body’s physical reactions to exercise
Exercise physiologist
They are certified to teach. He or she is a valuable resource when you are seeing personal fitness
Physical education
