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Science of Health and Wellness > Module #2 - Midterm > Flashcards

Module #2 - Midterm Flashcards

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1
Q

What is the definition of physical activity?

A

Any movement carried out by
skeletal muscle that requires energy.

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2
Q

What are the health benefits of physical activity?

A

Health benefits include improved blood pressure, blood-
lipid profile, and heart health.

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3
Q

What is the definition of exercise?

A

A planned, structured, and repetitive movement
pattern intended to improve fitness.

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4
Q

What are the health benefits of exercise?

A

Health benefits include significantly improve the heart’s
ability to pump blood, increased muscle size, and
improved flexibility.

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5
Q

What does FITT stand for?

A

Frequency, intensity, time, type

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6
Q

What are the two things you should do to warm up before exercising?

A
  1. 5-10 minutes of light movement
  2. a specific warmup that mimics the type of exercise you’re planning on doing
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7
Q

Why is it important to cool down?

A

It’s important so that blood doesn’t
pool. This could temporarily disrupt blood flow and deprive heart and brain of oxygen.

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8
Q

How should you cool down?

A

Spend 5-10 minutes stretching, walking, or continuing your workout activity at a slower pace.

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9
Q

What are the 4 basic principles of fitness?

A

Overload, progression, specificity, reversibility

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10
Q

What is the overload principle?

A

Muscles adapt quickly and must be overloaded for progress to continue. (your muscles get used to the weight so you have to challenge yourself)

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11
Q

What is the progression principle?

A

Involves slow and consistent improvement. Closely related to overload.

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12
Q

What is the specificity principle?

A

Refers to the type of exercise you
do. The type of training undertaken
must relate to the desired results.

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13
Q

What is the reversibility principle?

A

‘Use it or lose it’. The adaptations
achieved through physical activity are reversible.

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14
Q

What is the definition of cardiorespiratory fitness/endurance?

A

Ability of cardiovascular
and respiratory systems to deliver oxygenated blood to the
body.

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15
Q

What is cardiorespiratory fitness/endurance made up of?

A

Made up of the heart, blood vessels and lungs.

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16
Q

What is the definition of flexibility?

A

Ability to move a joint through its complete range of
motion (ROM)

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17
Q

What are the 3 things that cardiorespiratory fitness/endurance does for your body?

A

1.Efficiently deliver O2 to body tissues
2. Deliver Nutrients to muscles and cells through the bloodstream
3. To remove waste products

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18
Q

What is the frequency guideline for cardiorespiratory fitness?

A

Do aerobic
exercise 3 to 5 days a
week.

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19
Q

What is the intensity guideline for cardiorespiratory fitness?

A

Work within
the range of 60% to 80%
of heart rate reserve
(HRR).

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20
Q

What is the time guideline for cardiorespiratory fitness?

A

Exercise for at least
30 minutes a day—up to
60 minutes is even better
—on 3 to 5 days, if not all
days, of the week.

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21
Q

What is the type guideline for cardiorespiratory fitness?

A

Incorporate both
aerobic and anaerobic
activity.

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22
Q

What are the 4 methods to measure intensity?

A
  1. Heart Rate
  2. Borg Rating of Perceived Exertion (RPE)
  3. Talk test
  4. Calorie monitoring
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23
Q

How is heart rate measured?

A

Measured as Pulse and measures no. of times your heart beats each minute
(bpm);

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24
Q

What are the 3 common methods to measure heart rate?

A
  1. Radial Pulse (wrist)
  2. Carotid Pulse (neck)
  3. Heart Rate Monitor
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25
Q

What are the symptoms of Brachycardia?

A

Weakness, fatigue, and fainting.

26
Q

What does Target Heart Rate measure?

A

Measures range of heart rates at which exercise yield cardiorespiratory benefits.

27
Q

What is the recommended zone of HRR for cardiorespiratory benefits?

A

60-80%.

28
Q

How is HR Max calculated?

A

220-age

29
Q

How is target heart rate measured?

A

THR = HRmax X Zone %

30
Q

How is HR Rest calculated?

A

Number of heart beats in 15 seconds (at rest) multiplied by 4.

31
Q

How is HRR calculated?

A

HR max - HR rest

32
Q

What does Borg Rating of Perceived Exertion do?

A

Allows exercisers to subjectively rate
how they’re feeling during activity from 6-20.

33
Q

What does the Talk Test say about a person active at a high intensity?

A

Should be able to talk while doing the activity.

34
Q

What does the Talk Test say about a person active at a moderate intensity?

A

should be able to carry out a conversation
comfortably while doing activity.

35
Q

What does the Talk Test say about a person active at a vigorous intensity?

A

Person too out of breath to carry on a conversation.

36
Q

What is the calorie monitoring test of intensity?

A

Calories per hour is
the amt. of energy
release during a one
hour period.

37
Q

What is resistance training?

A

a form of exercise that uses free weights,
bands, machines, or body weight to put resistance on the
muscle through a full range of motion.

38
Q

What are the three (3) types of muscle cells?

A
  1. smooth muscle
  2. cardiac muscle
  3. skeletal muscle
39
Q

What are the four functions of the skeletal muscle?

A
  1. supports the body
  2. makes the bones move
  3. maintains a constant body temperature
  4. protects internal organs and stabilizes joints
40
Q

What’s an example of a smooth muscle?

A

Stomach

41
Q

What’s an example of a cardiac muscle?

A

Heart

42
Q

What are the (3) types of muscle contractions?

A
  1. Isometric contractions
  2. Concentric contractions
  3. Eccentric contractions
43
Q

What’s an example of an isometric contraction?

A

Flexing your core

44
Q

What’s an example of a concentric contraction?

A

The motion during the bicep curl when the load is raised in an arc towards the body.

45
Q

What’s an example of a eccentric contraction?

A

The lowering phase of a bicep curl.

46
Q

TRUE or FALSE: Repetitions and weight have an inverse relationship

A

True

47
Q

What is a repetition?

A

One complete movement through a
full range of motion

48
Q

What is the energy source of a type 1 muscle?

A

Rely on aerobic energy metabolism

49
Q

What is the energy source of a type 2 muscle?

A

Rely on anaerobic energy
metabolism.

50
Q

Which muscle type contracts quickly and forcefully?

A

Type 2

51
Q

Which muscle type is fatigue resistant?

A

Type 1

52
Q

How long should you hold a stretch for?

A

15-30 seconds

53
Q

What are the 2 types of stretching?

A
  1. passive stretching
  2. active stretching
54
Q

When does passive stretching occur?

A

when a partner or stretching machine provides the force for
the stretch.

55
Q

When does active stretching occur?

A

When you facilitate
the force for the stretch.

56
Q

Does body composition focus on quality or quantity of the body?

A

Quality

57
Q

What does fat-free mass include?

A

includes everything
other than fat (muscle, bone, and
water)

58
Q

What are the two categories of fat mass?

A
  1. essential fat
  2. non essential fat
59
Q

How is BMI calculated?

A

Body weight (kg) / height squared (m2)

60
Q

What are three considerations to
maintain or improve
physical fitness?

A
  1. temperature extremes
  2. age-related issues
  3. Physical limitations
61
Q

What does extreme heat do to the body?

A

Causes impaired regulation of internal core temperature, loss of body fluids, and electrolytes.

62
Q

What does extreme cold do to the body?

A

Hypothermia and frost bite.

Science of Health and Wellness (4 decks)

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