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46 Cards in this Set
- Front
- Back
Fitness
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the characteristics that enable the body to perform physical activity;more broadly, the ability to meet routine physical demands with enough reserve energy to rise to a physical challenge; or the body's ability to withstand stress of all kinds
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Sedentary
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physically inactive
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Physical Activity
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bodily movement produced by muscle contractions that substantially increase energy expenditure
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Exercise
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planned, structured, and repetitive body movements that promote or maintain physical fitness
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What are some benefits of being physically fit?
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1) restful sleep
2) nutritional health 3) optimal body composition 4) Optimal bone density 5) resistance to colds and other infectious diseases 6) low risks of some types of cancers 7) strong circulation and lung function 8) low risk of cardiovascular disease 9) low risk of type 2 diabetes 10) reduced risk of gallbladder disease in women 11) low incidence and severity of anxiety and depression 12) strong self-image 13) long life and high quality of life in later years |
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Flexibility
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the capacity of the joints to move through a full range of motion; the ability to bend and recover without injury
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Muscle strength
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the ability of muscles to work against resistance
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Muscle endurance
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the ability of a muscle to contact repeatedly without becoming exhausted
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Cardiorespiratory endurance
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the ability to perform large-muscle, dynamic exercise of moderate-to-high intensity for prolonged periods
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Conditioning
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the physical effect of training; improved flexibility, strength, and endurance
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Training
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practicing an activity regularly, which leads to conditioning
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Fill in the blank - ____is what you do; ____ is what you get in regards to fitness
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training
conditioning |
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Progressive overload principle
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the training principle that a body system, in order to improve, must be worked at frequencies, durations, or intensities that gradually increase physical demands
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frequency
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the number of occurrences per unit of time; i.e. the number of activity sessions per week
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intensity
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the degree of exertion while exercising; i.e. the amount of weight lifted or the speed of trianing
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duration
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length of time; i.e. the time spent in each activity session
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Hypertrophy
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growing larger; with regard to muscles, an increase in size (and strength) in response to use
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atrophy
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becoming smaller; with regard to muscles, a decrease in size (and strength) because of disuse, undernutrition, or wasting diseases
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warm-up
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5 to 10 minutes o light activity, such as easy jogging or cycling, prior to a workout to prepare the body for more vigorous activity
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cool-down
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5 to 10 minutes of light activity, such as walking or stretching, following a vigorous workout to gradually return the body's core to near-normal temperature
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Moderate exercise
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activity equivalent to the rate of exertion reached when walking at a speed of 4 miles per hour
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VO2 Max
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the maximum rate of oxygen consumption by an individual at sea level
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cardiorespiratory conditioning
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improvements in heart and lung function and increased blood volume, brought about by aerobic training
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cardiac output
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the volume of blood discharged by the heart each minute; determined by multiplying the stroke volume by the heart rate
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stroke volume
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the amount of oxygenated blood the heart ejects toward the tissues at each beat
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How do you calculate cardiac output?
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stroke volume (volume/beat) x heart rate (beats/minute)
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Weight training or Resistance Training
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the use of free weights, weight machines, or the person's own body weight to provide resistance for developing muscle strength and endurance.
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what is CP and abbreviation for?
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creatine phosphate
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Creatine Phosphate
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a high-energy compound in muscle cells that acts as a reservoir of energy that can maintain a steady supply of ATP; it provides the energy for short bursts of activity
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ATP and Creatine are combined to form what at rest?
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Creatine Phosphate
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Carbohydrate Loading
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a regimen of moderate exercise followed by the consumption of a high-carbohydrate diet that enables muscles to store glycogen beyond their normal capacities
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What happens when the rate of glycolysis exceeds the capacity of the mitochondria to accept hydrogens with their electrons for the electron transport chain?
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the accumulating pyruvate molecules are converted to lactate
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Sports Anemia
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a transient condition of low hemoglobin in the blood, associated with the early stages of sports training or other strenuous activity
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Hyperthermia
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an above-normal body temperature
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Heat stroke
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a dangerous accumulation of body heat with accompanying loss of body fluid
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Hypothermia
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a below-normal body temperature
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hourly sweat rate
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the amount of weight lost plus fluid consumed during exercise per hour
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Hyponatremia
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a decreased concentration of sodium in the blood
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Glucose polymers
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compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch; the objective is to attract less water from the body into the digestive tracts
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What are the symptoms of dehydration and heat stroke?
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1) Headache
2) Nausea 3) Dizziness 4) Clumsiness 5) Stumbling 6) Sudden cessation of sweating 7) Confusion or other mental changes |
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What are the symptoms of hyponatremia?
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1) severe headache
2) vomiting 3) bloating, puffiness from water retention (shoes tight, rings tight) 4) confusion 5) seizure |
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What are some benefits of cardiorespiratory conditioning?
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1) increases cardiac output and oxygen delivery
2) increases stroke volume 3) slows resting pulse 4) increases breathing efficiency 5) improves circulation 6) reduces blood pressure |
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What factors affect the fuel mixture your body uses during an activity?
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1) Diet (available glycogen stores)
2) Intensity and duration of training (fat used during moderate, long workouts; glucose during short) 3) Training (more fit, the more glycogen your muscles store) |
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What is the difference between iron deficiency anemia and sports anemia?
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Sports anemia occurs a true iron-deficiency anemia, strenuous aerobic activity promotes destruction of older, fragile red blood cells which reduces the bloods iron content temporarily; it also expands the blood's plasma volume; number or size of red blood cells does not change
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The process that regenerates glucose from lactate is known as what?
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the Cori cycle
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Conditioned muscles rely less on ____ and more on ___ for energy.
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Glycogen
Fat |