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Bio ch 22 > PE finals > Flashcards

PE finals Flashcards

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Biology 101 flashcards
1
Q

Best strategies for burning and finding energy balance

A
  1. Balanced diet
  2. Normal weight
  3. Exercise
  4. 7-8 hours of sleep per night
  5. No smoking
  6. No alcohol
  7. Relax, control stress, and stay connected
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2
Q

Symptoms of over training

A
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2
Q

Principles of training progression

A
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3
Q

The benefits of being fit/exercise

A
  1. Enhances overall quality of life
  2. Better Circulation and increases longevity
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4
Q

Benefits of phys.act.

A
  1. enhanced positive mood
  2. higher self-perception
  3. greater self confidence in their ability to perform
  4. better cognitive functioning
  5. improved overall psychological well-being
  6. improved coping ability or resistance to stress
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5
Q

Phys.act. creates better circulation and increases longevity

A
  1. Improves function of heart and lungs by:
    a. Improving uptake, transport and delivery of oxygen
    b. because of improved oxygen delivery there is less demand on the lungs and heart
    c. lower blood pressure
    d. muscles have more capillaries
  2. Active people live significantly longer than sedentary individuals
  3. Most importantly, all of your active life you will be healthier and feel and perform your best
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6
Q

Phys.act. enhances overall quality of life

A
  1. Boosts self-esteem and feelings of well-being
  2. Decreases feelings of anxiety and depression
  3. Enhances performance
  4. Improves muscle strength, tone, and body shape
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7
Q

Strategies for good nighttime sleep

A
  1. be active 2. have a routine 3. go to bed early 4. empty stomach 5. keep it quiet 6. be in the dark 7. reduce stress 8. be social 9. write it down 10. take a break 11. avoid boredom 12. avoid caffeine 13. avoid smoking 14. avoid alcohol 15. skip the pills
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8
Q

Hormones that affect rest

A
  1. epithalamin: slows aging/think better
  2. serotonin: elevates mood
  3. arginine vasotocin: potent protein capable of rapidly inducing deep sleep
  4. melatonin: night time hormone for quality of sleep
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9
Q

Energy pathways

A
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10
Q

Intermittent training

A
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11
Q

FITTEE

A
  1. Frequency
  2. Intensity
  3. Type
  4. Time
  5. Enjoyment
  6. Evaluation
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12
Q

Ways to foster optimal brain function

A
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13
Q

Wholistic concept

A
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14
Q

Strength training types

A
  1. Weight Training
  2. Body Weight
  3. Plyometrics (explosive dynamic movement)
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15
Q

Flexibility training movement types

A
  1. Ballistics: bouncing with use of body weight
  2. Static: slow hold
  3. Dynamic: repeated slow movements with longer reach each time
  4. Active: Holding a stretched position by using the agonist muscles in that group
  5. Proprioceptive Neuromuscular Facilitation (PNF): isometric contraction followed by assisted static stretch
16
Q

Recommended time, type, and frequency for different types of exercise

A
17
Q

Water guidelines and facotrs

A

1/2 body weight in ounces
–water loss factors–
1. Exercise
2. Excretion
3. Climate
4. Pregnancy
5. Sickness

18
Q

Nutrition guidelines

A

Fat: 20-30%, 9cal/g
Protein: 10-35%, 4cal/g
Carbs: 45-65%, 4cal/g
Vitamins: fat-soluble(A,D,E,K) and water-soluble(B,C)
Fiber: Plants

19
Q

Fresh air and sunshine guidelines

A
20
Q

Benefits of rest

A
  1. repairs body
  2. builds the body up
  3. restores energy
  4. replenishes enzymes
  5. decreases reaction time
  6. decreases risk of accidents
  7. maintains mental acuity
  8. improves mood
  9. strengthens immune system
  10. aids in stress management
  11. allows for the removal of waste products
  12. enhances results from physical activity
  13. aids in healing
  14. adds length and quality to your life

Bio ch 22 (2 decks)

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