HPR 202 (Ch.1-3)

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The cellular form of energy is ___.

ATP

A change in the body as a result of overload is known as...

Adaptation

The ability to change body position with speed and accuracy is...

Agility

Gas exchange in the lungs takes place in the ___.

Alveoli

Blood is pumped out of the heart to the brain and body through the ___.

Aorta

The upper chambers of the heart are the ___ and the lower chambers are the ___.

Atrium, Ventricles

The maintenance of equilibrium is...

Balance

The small blood vessels that allow the exchange of nutrients and wastes from body cells are ___.

Capillaries

The five components of physical fitness are:

Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility, Body Composition

With cardiorespiratory training, resting heart rate should ___.

Decrease

During the ___ phase of the heart cycle, the ventricles relax and fill with blood.

Diastolic

The components of the FITT formula are ___, ___, ___, and ___.

Fitness, Intensity, Time, Type.

Training that alternates periods of high and low intensity exercise is called ___.

HIIT

The number one killer in the United States among adults of all ages is...

Heart Disease

A primary purpose of the general cool-down is to slowly return ___ back to resting levels.

Heart Rate

The stable internal environment that the body maintains at rest is called ___.

Homeostasis

Exercise intensity is most closely related to ___.

How hard one trains

Diseases caused by inactivity are called...

Hypokinetic

ATP stored in the muscle is used in the ___ energy system.

Immediate

The three metabolic energy systems are ___, ___, and ___.

Immediate, Anarobic, Oxidative

A byproduct of breaking down glucose for energy which may cause burning in the muscle is ___.

Lactic Acid

A benefit of regular physical activity is...

Mental Functioning

Three or more heart disease and diabetes risk factors in an Individual is known as ___ ___.

Metabolic Syndrome

The cellular structures where oxidative energy production takes place are called ___.

Mitochondria

The overload principle states that to see improvements in physical fitness you must train at a level that is ___ than what your body is used to.

More

Changes that occur as a result of cardiorespiratory training are ___, ___, and ___.

More Blood, Increased Air Flow, Increase Systolic/Decrease Diastolic pressure

Lean Body tissue consists of__, __, __, and __.

Muscle, Bones, Organs,Fluids.

The ability of your muscles to contract repeatedly over time is known as...

Muscular Endurance

The ability of your muscles to exert forces is...

Muscular strength

Cardio respiratory fitness is defined as the ability of the cardiovascular and respiratory systems to supply ___.

Oxygen

The ability to perform moderate to vigorous physical activity without undue fatigue is...

Physical Fitness

The ability to perform work or contract muscles with high force quickly defines...

Power

A purpose of the exercise warm-up is...

Preparation

The exchange of oxygen and carbon dioxide is called ___.

Respiration

The acronym RICE stands for ___, ___, ___, and ___.

Rest, Ice, Compression, Elevation

The principle that states that training levels will decrease towards initial levels when training is stopped is known as ___.

Reversibility

Using the rating of perceived exertion scale -- activity within the target heart rate zone would be perceived as ___.

Somewhat hard.

In setting goals-- SMART stands for...

Specific, Measurable, action-orientated, realistic, time-orientated.

The principle that only the body systems worked during training will show adaptations is known as ___.

Specificity

The ventricles contract and pump blood out of the heart during the ___ phase of the heart cycle.

Systolic

The intensity of a cardiovascular training program should be determined by your ___ __ __.

Target Heart rate

A change in the body that occurs as a result of exercise training is known as...

Training Effect

The body's maximal ability to utilize oxygen during exercise is known as ___.

VO2 Max

The optimal soundness of body and mind is defined as...

Wellness

To progress safely and improve fitness, it is recommended that you increase overload frequency, intensity, or duration by no more than ___% each time you make changes in your program.

10

An adult should perform ___ minutes of moderate physical activity each week.

150

According to the ACSM the recommended time for cardio exercise is ___minutes per session.

20 to 60

According to the ACSM, the recommended frequency for cardio exercise is ___ days per week.

3 to 5


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