Stuy Guide 3: Concepts of Health Flashcards
Can be defined as any form of exercise or activity that uses the aerobic metabolism
Aerobic exercise
A vital factor in delivering energy to sustain any activity
Oxygen
Through which aerobic exercise is used to improve the cardiovascular system
Aerobic metabolism
True or False: Aerobic exercise makes the heart, lungs, and blood vessels more efficient and capable of moving oxygen-carrying blood in every two pumps.
False; every single pump
Are also improved by aerobic exercises, aside from the cardiovascular system
Muscular and bone fitness
Examples of light to vigorous activities
Walking, stair climbing, and jump rope
Needed to have to develop aerobic capacity
Purposeful, planned, and skillful execution
Important parts of the workout plan
Warm up, cool down, and proper clothing
A kind of activity used to improve the strength capacity of the bone and enhance growth especially among teens
Bone strengthening exercise
Other terms referred to bone strengthening exercise
Weight bearing or weight loading activity
Is increased due to the force impacting the bone and thereby increasing bone strength
Bone density
Where the force that impacts the bone are commonly coming from
Impact of the ground or surface, tool/eqipment in contact with any part of the body
A high impact exercise that should be done twice a week and should not follow nor precede heavy aerobic exercises
Bone strengthening exercise
Is also developed from bone strengthening exercise just like in aerobic exercise
Muscle function
A replacement to duration when lifting weights
Repetition
Good exercises or activities to develop bone strength:
Plyometrics or jumping exercises, weight lifting, basketball, volleyball, running, gymnastics, resistance exercises (use of resistance bands)/exercises using equipment
Exercise used to improve the muscle strength and increase muscle mass by exposing the group of muscles to a resistance in a form of weight or force
Muscle strengthening exercises or strength training
Factors used to formulate a muscle strengthening workout
Frequency, intensity, and repitition-set
Determined by the amount of weight or force that the muscle have to work against with
Intensity
Is 8 to 12 repetitions per set - meaning a set is composed of 8 to 12 repetitions
Repetition
A very heavy form of exercise as the muscles have to be deliberately overloaded
Muscle strengthening exercise
Can be experienced due to muscle strengthening exercise, meaning have to work more than its usual capacity, to be able to improve
Fatigue
Good exercises to develop muscular strength
Lifting weights, push-ups, sit ups, and all resistance exercises
Any exercise performed and sustained over a period of time with oxygen as a necessity to deliver energy
Aerobic exercise
Purpose of aerobic exercises
To improve the capacity of the heart to pump more oxygen-rich blood to the working muscles
(Aerobic exercises) done through:
Purposive, planned, and skillful execution
Factors to consider in improving aerobic capacity
Frequency, intensity, time/duration
Increased bone density =
Increased bone strength
A kind of exercise method which includes resistance training and lifting weights, causing the body’s muscles to work or hold against an applied force or weight
Muscle strengthening exercise
An example of an exercise that benefits the three areas: improves aerobic fitness, the weight of the body improves strength of the leg muscles, and the impact of the weight-ground-foot contact improves bone strength
Running
An organic compoud that provides energy to drive the many processes in living cells (e.g., muscle contrction)
Adenosine triphosphate
Means that the aerobic energy system relies on the circulaory system (breating in oxygen) in order to create ATP for energy use
Aerobic system
A process of producing ATP without oxygen; provides the body with the explosive short term energy without the need of oxygen; breakdown the glucose without using oxygen
Anaerobic system
System that takes place when the ATP runs out to put into action; chemical reactions occur where a phosphate (P) splits away and enery is released
Creatine phosphate system
Stored form of glucose found in the liver ad muscles which is made up of connected glucose molecules
Glycogen
An organic acid produced in the muscles tissues during strenous exercises
Lactic acid
The powerhouse of the cell; organelle which takes in nutrients, breaks them down, and creates energy rich molecules for the cell
Mitochondria
Needed to produce physical movements, maintain body temperature, and keep up metabolic activities
Energy
A compound required by all physical movements in our body
Adenosine triphosphate (ATP)
Stored in the muscle so it is available immeadiately to produce movements
Adenosine Triphosphate (ATP)
True or Fale: ATP in the muscles is unlimited.
False; limited
Three types of energy system
ATP-PCr system, glycolytic system, oxidative system
Very rapid production of ATP but not over a long duration; short sustained power
ATP-PCR system
Rapid production of ATP but not a long over duration; movements at a max effort for 1 to 2 minutes
Glycolytic system
Slow production of ATP but for a long duration; moderate to vigorous long duration activities to 3 minutes and longer
Oxidative system
A system that utilized the available ATP stored in the muscles and PCr
ATP-PCr system
ATP-PCr can sustain physical movements from _____ because the stored ATP-PCr in the muscles is limited.
6 to 15 seconds
Any physical activity beyond 15 seconds utilized carbohydrates through glucose to produce ATP through _____.
Glycolytic system
Number of minutes glycolystic system can sustain
2 minutes
The by-product of Glycolytic system and its possible effect
Lactic acid, muscle fatigue
Involves the use of oxygen to produce ATP; can use carbs, fats, or proteins
Oxidative system
Have to be broken down in an oxidative system; results in a longer process
Fats and proteins
Explosive movements (e.g., jumps, kicks, punch, poer lifting)
ATP-PCr sytem
High intensity movements (sprint, running, plyometric)
Lactic acid system/glycolytic system
Vigorous intensity (e.g., distance running, aerobic dance)
Oxidative system
Can be observed in many physical activitues like squat jump and burpees in cross-fit workout
Quick maximum force
Responsible for the maximum force longer than the ATP-PCr system
Lactic acid system
Where exercises that last approximately beyond three minutes are operated
Oxidative system
Have more mitochondria in their muscles and are therefore more ble to use oxygen
Children
Children are not able to tolerate short burst of energy of exercises that require _____ and _____.
High intensity, short repetition
