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PE & Health 11 > Stuy Guide 3: Concepts of Health > Flashcards

Stuy Guide 3: Concepts of Health Flashcards

1
Q

Can be defined as any form of exercise or activity that uses the aerobic metabolism

A

Aerobic exercise

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2
Q

A vital factor in delivering energy to sustain any activity

A

Oxygen

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3
Q

Through which aerobic exercise is used to improve the cardiovascular system

A

Aerobic metabolism

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4
Q

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.

A

False; every single pump

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5
Q

Are also improved by aerobic exercises, aside from the cardiovascular system

A

Muscular and bone fitness

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6
Q

Examples of light to vigorous activities

A

Walking, stair climbing, and jump rope

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7
Q

Needed to have to develop aerobic capacity

A

Purposeful, planned, and skillful execution

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8
Q

Important parts of the workout plan

A

Warm up, cool down, and proper clothing

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9
Q

A kind of activity used to improve the strength capacity of the bone and enhance growth especially among teens

A

Bone strengthening exercise

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10
Q

Other terms referred to bone strengthening exercise

A

Weight bearing or weight loading activity

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11
Q

Is increased due to the force impacting the bone and thereby increasing bone strength

A

Bone density

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12
Q

Where the force that impacts the bone are commonly coming from

A

Impact of the ground or surface, tool/eqipment in contact with any part of the body

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13
Q

A high impact exercise that should be done twice a week and should not follow nor precede heavy aerobic exercises

A

Bone strengthening exercise

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14
Q

Is also developed from bone strengthening exercise just like in aerobic exercise

A

Muscle function

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15
Q

A replacement to duration when lifting weights

A

Repetition

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16
Q

Good exercises or activities to develop bone strength:

A

Plyometrics or jumping exercises, weight lifting, basketball, volleyball, running, gymnastics, resistance exercises (use of resistance bands)/exercises using equipment

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17
Q

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

A

Muscle strengthening exercises or strength training

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18
Q

Factors used to formulate a muscle strengthening workout

A

Frequency, intensity, and repitition-set

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19
Q

Determined by the amount of weight or force that the muscle have to work against with

A

Intensity

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20
Q

Is 8 to 12 repetitions per set - meaning a set is composed of 8 to 12 repetitions

A

Repetition

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21
Q

A very heavy form of exercise as the muscles have to be deliberately overloaded

A

Muscle strengthening exercise

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22
Q

Can be experienced due to muscle strengthening exercise, meaning have to work more than its usual capacity, to be able to improve

A

Fatigue

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23
Q

Good exercises to develop muscular strength

A

Lifting weights, push-ups, sit ups, and all resistance exercises

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24
Q

Any exercise performed and sustained over a period of time with oxygen as a necessity to deliver energy

A

Aerobic exercise

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25
Q

Purpose of aerobic exercises

A

To improve the capacity of the heart to pump more oxygen-rich blood to the working muscles

26
Q

(Aerobic exercises) done through:

A

Purposive, planned, and skillful execution

27
Q

Factors to consider in improving aerobic capacity

A

Frequency, intensity, time/duration

28
Q

Increased bone density =

A

Increased bone strength

29
Q

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

A

Muscle strengthening exercise

30
Q

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

A

Running

31
Q

An organic compoud that provides energy to drive the many processes in living cells (e.g., muscle contrction)

A

Adenosine triphosphate

32
Q

Means that the aerobic energy system relies on the circulaory system (breating in oxygen) in order to create ATP for energy use

A

Aerobic system

33
Q

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

A

Anaerobic system

34
Q

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

A

Creatine phosphate system

35
Q

Stored form of glucose found in the liver ad muscles which is made up of connected glucose molecules

A

Glycogen

36
Q

An organic acid produced in the muscles tissues during strenous exercises

A

Lactic acid

37
Q

The powerhouse of the cell; organelle which takes in nutrients, breaks them down, and creates energy rich molecules for the cell

A

Mitochondria

38
Q

Needed to produce physical movements, maintain body temperature, and keep up metabolic activities

A

Energy

39
Q

A compound required by all physical movements in our body

A

Adenosine triphosphate (ATP)

40
Q

Stored in the muscle so it is available immeadiately to produce movements

A

Adenosine Triphosphate (ATP)

41
Q

True or Fale: ATP in the muscles is unlimited.

A

False; limited

42
Q

Three types of energy system

A

ATP-PCr system, glycolytic system, oxidative system

43
Q

Very rapid production of ATP but not over a long duration; short sustained power

A

ATP-PCR system

44
Q

Rapid production of ATP but not a long over duration; movements at a max effort for 1 to 2 minutes

A

Glycolytic system

45
Q

Slow production of ATP but for a long duration; moderate to vigorous long duration activities to 3 minutes and longer

A

Oxidative system

46
Q

A system that utilized the available ATP stored in the muscles and PCr

A

ATP-PCr system

47
Q

ATP-PCr can sustain physical movements from _____ because the stored ATP-PCr in the muscles is limited.

A

6 to 15 seconds

48
Q

Any physical activity beyond 15 seconds utilized carbohydrates through glucose to produce ATP through _____.

A

Glycolytic system

49
Q

Number of minutes glycolystic system can sustain

A

2 minutes

50
Q

The by-product of Glycolytic system and its possible effect

A

Lactic acid, muscle fatigue

51
Q

Involves the use of oxygen to produce ATP; can use carbs, fats, or proteins

A

Oxidative system

52
Q

Have to be broken down in an oxidative system; results in a longer process

A

Fats and proteins

53
Q

Explosive movements (e.g., jumps, kicks, punch, poer lifting)

A

ATP-PCr sytem

54
Q

High intensity movements (sprint, running, plyometric)

A

Lactic acid system/glycolytic system

55
Q

Vigorous intensity (e.g., distance running, aerobic dance)

A

Oxidative system

56
Q

Can be observed in many physical activitues like squat jump and burpees in cross-fit workout

A

Quick maximum force

57
Q

Responsible for the maximum force longer than the ATP-PCr system

A

Lactic acid system

58
Q

Where exercises that last approximately beyond three minutes are operated

A

Oxidative system

59
Q

Have more mitochondria in their muscles and are therefore more ble to use oxygen

A

Children

60
Q

Children are not able to tolerate short burst of energy of exercises that require _____ and _____.

A

High intensity, short repetition

PE & Health 11 (4 decks)

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