Foundations of Physical Fitness FINAL
Role of Iron in the body
-An essential component of RED BLOOD CELLS -Women menstruating, pregnant, or nursing need adequate iron -Sources: legumes, fresh fruits, whole-grain cereals, broccoli, lean red meats, and organ meats -ANEMIA: Iron deficiency
1. Genetics & Hormones
-Appetite control center- Hypothalamus in the brain Monitors fat/sugar levels in blood and hormone receptors. -Physiological causes of obesity = release of hormones leptin and ghrelin.
Modifiable risk factors for Coronary Heart Disease
-Cigarette Smoking -Physical inactivity -High cholesterol -Hypertension -Overweight/obesity -Diabetes Mellitus
Identify ways to prevent cardiovascular disease
-Don't smoke -Lower your blood pressure -Reduce blood cholesterol levels -Be physically active -Reduce your stress level -Eat a healthy, balanced diet
1. The amount of weight that an individual can lift during one maximal effort is defined as ________
Muscular Strength
2. Environmental Factors
-Eating habits, diet, and exercise. -Remain the primary focus. -Can all be controlled.
Macronutrient 3: Fats
-Fat allows you to store energy, cushion organs, make certain hormones, absorb fat-soluble vitamins -Helps with cell membrane integrity Fats' role in the structure and function of the body: -Carry fat-soluble vitamins -Protect your organs from injury -Regulate body temp -Aid growth and development
Factors that influence weight management
-Heredity -Lifestyle and Environment -Physical Activity Levels
Non-modifiable risk factors for Coronary Heart Disease
-Increasing age -Family history -Male gender -Ethnicity
The role of energy balance in maintaining optimal weight
-Loose weight = cal deficit -Gain weight = cal surplus
Macronutrient 2: Carbs
-Main energy source of the body, Energy = Glucose -Provide glucose for body and requirement for brain function -Should make up 45-65% of your calorie intake -Fiber: non-digestible part of carbs, causes increased weight gain/obesity, chronic disease, and premature aging/morality. Health benefits of fiber include: -Slows digestion and aids in weight control -Lowers risk of heart disease -Prevents constipation and diabetes
What physical activity level is optimal for fat burning?
-Moderate intensity exercise 50-70% VO2 max = optimal fat burning -Burning 250 calories and decreasing caloric intake by 250 calories per day = optimal weight loss •Resistance/strength training reduces muscle loss/increases the metabolic resting rate •Both high-/low-intensity exercises promote weight loss
Micronutrient 2: Minerals
-Naturally occurring, inorganic substances that aid in building strong bones and teeth, aid in muscle function, and help our nervous system transmit messages -Key minerals include calcium, iron, and sodium -Osteoporosis: calcium deficiency -Anemia: iron deficiency -Hypertension: Increased sodium intake
Micronutrient 1: Vitamins
-Organic compounds, which means it contains carbon -They are an essential nutrient that the body cannot produce enough of and which it needs to get from food
Macronutrient 1: Proteins
-Primary role is to serve as the structural unit to build and repair body tissue -Regulate metabolism/protect from disease -4 kcals per gram, usually not a major fuel source -Basic structural units are amino acids -Essential amino acids: the body cannot make them, and they must be consumed in the diet -Nonessential amino acids: the body can synthesize them in adequate amounts
Generally, how long should a cool-down last?
5-10 mins
Simple Carbs vs Complex Carbs
Simple: -Common simple sugars are glucose, fructose, and galactose -Glucose plays a major role in energy for the body -High-fructose corn syrup is a simple sugar found in many processed foods. It extends the shelf-life of foods and is cheaper than sugar Complex: -Starches and fibers -Most Americans get their complex carbs from refined grains, which have been stripped of fibers and nutrients -Whole grains should make up ½ of the grains you consume. -Cheap rice
Which of the following is a dimension of wellness? Select all that may apply: a. Exercise b. Intellectual c. Emotional d. Aerobic exercise e. Social f. Religion
B. Intellectual C. Emotional E. Social
20. Obesity is linked to an increased risk of which of the following diseases? Select all that may apply.
Diabetes and Cardiovascular Disease
T or F: Aerobic energy production occurs without oxygen.
False
2. The connective tissue that surrounds a bundle of muscle fibers is called ______
Fascia
Difference between fat-soluble and water-soluble vitamins
Fat-soluble: -STORED in the fatty tissues of the body and the liver -Stay in the body as reserves for days, and sometimes months Includes vitamins A, D, E, and K Water-soluble: -ABSORBED directly into the blood and excreted in the urine -Cannot be stored in the body -Includes vitamins B and C
14. Which component of physical fitness is defined as the ability to move joints freely through their full range of motion?
Flexibility
T or F: Carbohydrates is the only energy source used in the Anaerobic (Glycolic) System.
True
T or F: Repeated bouts of intense exercise will weaken the body's immune system.
True
9. Which muscle fiber type would you expect to be predominate in a marathon runner?
Type 1: Slow Twitch
8. Which type of muscle fiber is characterized by rapid contraction time and some level of resistance to fatigue?
Type 2A: Fast Oxidative
Which type of blood vessel pumps oxygen depleted blood through the body?
Veins
31. Labeling Muscles
(Add pic)
26. What is the formula used to calculate BMI?
(Kg/M^2)
The recommended level for appropriate weight loss in a week
-1-2 pounds per week -Aim for the middle of optimal body fat range -Use short-term and long-term goals
6 skill-related components of physical fitness
1. Agility 2. Balance 3. Coordination 4. Speed 5. Power 6. Reaction time
The necessary diet and activity requirements for gaining muscle mass
-Rigorous weight training is key to healthy weight gain -Combine exercise with proper nutrition -Create a positive energy balance (take in more calories than you expend) -Weight training energy and caloric expenditures -Approximately 2500 calories are needed to synthesize 1 lb of muscle -400 (ab 500) calories must be protein -0.25 lbs of muscle can be gained per week -Increase daily calories by approximately 90 calories -Lift -Eat proteins
Role of Calcium in the body
-Strengthens bones -Vitamin D to help strengthen -Especially important for pregnant or lactating women -May help prevent prostate and colon cancer -Critical for children and teens -Sources: low-fat and nonfat dairy foods, canned fish, turnip greens, mustard greens, broccoli -Osteoporosis: calcium deficiency
Role of Water in the body (3rd essential nutrient)
-Sufficient water intake is necessary for essential body functions. 60% (ab 70%) of our body is water. We lose 64-80 ounces of water every day due to perspiration, urination, bowel movements, and normal exhalation. -A key nutrient for regulating body temperature, digestion, nutrient absorption, blood formation, and waste elimination -Losing as little as 5% of body water causes marked distress; more than 15% can be fatal
Role cardiovascular disease plays in the health of the world population
-The leading global cause of death -It accounts for more than 17 million deaths per year, and this number is expected to rise to more than 23 million by 2030
Types of Cardiovascular Disease affecting individuals (5)
1. Arteriosclerosis: -A group of diseases characterized by a narrowing, or "hardening," of the arteries -Atherosclerosis: A type of arteriosclerosis that results in arterial blockage due to the buildup of a fatty deposit inside the blood vessel 2. Coronary Artery Disease: -A disease that results from atherosclerotic plaque blocking one or more coronary arteries, blocking supply to the heart. 3. Heart Attack: -Myocardial Infarction (MI) is the medical term for heart attack -The myocardium is the cardiac muscle layer of the wall of the heart. During a MI, a blockage of an artery leading to the myocardium is blocked and insufficient blood flow to the myocardial cells occurs. -The insufficient blood flow leads to the death of cardiac cells 4. Stroke: -A cerebrovascular event in which blood supply to the brain is blocked -An Ischemic Stroke results from a blockage, typically a blood clot, that disrupts blood flow to the brain -A Hemorrhagic Stroke results from a disruption of an artery in the brain that floods the brain tissue with blood 5. Hypertension: -Occurs when blood pressure remains elevated over time -Due to the increased pressure, the heart must pump harder than is healthy -If untreated, it can cause a variety of cardiovascular complications
List and describe the 5 components of physical fitness?
1. Cardiorespiratory Endurance: Hearts ability to pump oxygen rich blood to muscles during exercise. 2. Muscular Strength: Force generated during 1 maximal contraction. 3. Muscular Endurance: Force generated over and over again. 4. Flexibility: Joints ability to move freely through range of motion. 5. Body Composition: Amount of fat/lean tissue in body.
3 factors that influence weight management
1. Genetics & Hormones 2. Environmental Factors 3. Energy Balance
Name two purposes for the warm-up period before exercise.
1. Get muscles warm/ready for workout 2. Get blood pumped to muscles
Name two perceived barriers to engaging in regular physical activity.
1. Lack of motivation 2. Lack of time 3. Lack of proper equipment
The 3 Essential Nutrients
1. Macronutrients: Proteins, Carbs, Fats 2. Micronutrients: Vitamins and Minerals 3. Water
27. Name 2 muscles that contribute to core stability.
1. Rectus abdominis 2. Obliques
25. Rank the following in order of contribution to core stability (1 = most important, 3 = least important)
1. Sensory Motor Control 2. Muscular Endurance 3. Muscular Strength
24. Name 2 factors that can limit flexibility.
1. Shape of bones/joints 2. Muscle mass/stiffness
Describe one advantage and one disadvantage of the Step Test for assessing cardiorespiratory endurance.
ADVANTAGE: Everyone performs steps at exact same time and place. DISADVANTAGE: If you have a normally high resting BPM, but the test is easy for you, it may increase BPM by a loot. Other factors like caffeine can raise it as well.
Which energy production system produces ATP from carbohydrates and fats?
Aerobic System?
15. Which proprioceptor senses stretch and is located in the muscle fibers?
Muscle Spindles
During a 400-meter sprint, which of the following energy systems is predominant?
Anaerobic (Glycolic) System
17. Which of the following describes fat shortage concentrated around the waist and can lead to increased risk of cardiovascular disease and Type II diabetes?
Android
Cardiovascular Disease
Any disease that affects the heart or blood vessels
23. Name 2 benefits of increased flexibility.
Better range of motion and Better posture
18. Which of the following body comp assessment methods uses a low-level electrical current running through the body?
Bioelectrical Impedance
Circle the Diastolic blood pressure.
Bottom Number
7. Which type of muscle contraction occurs as the muscle shortens?
Concentric
Which of the following is a method for assessing CARDIORESPIRATORY ENDURANCE? Select all that may apply:
Cooper 12 min run/walk and YMCA step test
13. Which of the following is assessed using the Hover Test?
Core Stability
22. Name a sport besides gymnastics that would benefit from increased flexibility.
Dance, Track & Field
Typically, a person's resting heart rate will ________ with regular exercise training.
Decrease
The Borg Rating of Perceived Exertion is a method used to estimate which of the following?
Exercise Intensity
Using the FITT Principle, create a basic cardiorespiratory endurance exercise program.
F: FREQUENCY (how often): 3-5 times a week I: INTENSITY (how hard): 30-40% of cardiac output or muscle strength/endurance T: TIME: 30-60 mins T: TYPE: Cycling, running, walking
Which of the following terms defines the number of times per week that an exercise is performed?
Frequency
FITT Principle
Frequency (how often) Intensity (how hard/weight) Time Type
29. Using the FITT principle, create a basic muscular strength exercise program.
Frequency: 2- 3 times a week Intensity: 50-70% of 1 rep max Time: 20-40 mins Type: Resistance training
30. Explain Creeping Obesity.
Gaining small amount of weight over a long period of time.
Hormones that affect weight management
Ghrelin: Stimulates appetite Leptin: Suppress appetite Peptide YY: Suppress appetite
Which of the following determines the amount of an individual's cardiac output (Blood pumped through the heart in a given period of time?) Select all that may apply:
Heart rate and Stroke volume
Which energy production system is able to produce energy from stored ATP?
Immediate (ATP-PC) System
Which of the following are physiological responses of the body to exercise? Select all that may apply:
Increased heart rate, Arteries dilate (expand), Increased cardiac output, Increased breathing rate
Which of the following are examples of ANAEROBIC activity? Select all that may apply:
Triple jump, 1 RM Bench Lift, 100-meter sprint
5. Which type of exercise is performed on a machine that regulates the speed of muscle contraction?
Isokinetic
6. Which type of muscle contraction results in no movement of the body?
Isometric
Different types of Cholesterol: LDL vs. HDL
LDL: Avoid saturated fats: BAD -Fatty beef cuts (New York Strip, Ribeye, Ribs, Ground Beef) -Processed meats (sausage, bacon, hot dogs) -Dairy products made from whole or reduced-fat milk -Saturated vegetable oils, such as coconut and palm oil -Fried and Fast Foods HDL: Focus on Unsaturated fats: GOOD -Olive oil, Vegetable oils -Beans and legumes -Whole grains -High Fiber fruit (prunes, apples) -Fatty fish (Salmon, albacore tuna, sardines, rainbow trout) -Flax -Nuts -Avocado
Which side of the heart pumps oxygen-rich blood to the heart?
Left
11. Which of the following should be used in weight training programs to increase muscular endurance?
Low Resistance - High Reps
3. Which of the following are functions of the musculoskeletal system? Select all that may apply,
Maintain posture, Provide force for physical movement, Regulate body temp.
How would you classify this blood pressure? 117/78
Normal (120/80 or less)
Which exercise principle states the body must be stressed in order to improve physical fitness?
Overload principle
19. Which of the following factors contribute to creeping obesity? Select all that may apply.
Poor diet and Decrease in physical activity
Which exercise principle states exercise training should be increased gradually over a period of time?
Principle of progression
Which exercise principle states loss of fitness levels will occur due to physical inactivity?
Principle of reversibility
10. Which of the following tests can be used to assess muscular endurance? Select all that may apply.
Push-up Test and Curl-up Test
12. What is the primary source of strength gain in an individual participating in muscular strengthening activities?
Recruitment of additional muscle fibers during contraction?
Which of the following is a health benefit of regular cardiorespiratory endurance? Select all that may apply:
Reduced risk for cardiovascular disease AND Reduced risk for type 2 diabetes.
What two body systems make up the cardiorespiratory system?
Respiratory System and The Heart
Different Types of Fats (3)
Saturated: -Found in plant and animal sources -Typically solid at room temp -Butter Unsaturated: -Deemed more heart-healthy because they do not increase cholesterol levels -Found in plant sources -Omega-3 fatty acid has been reported to lower both cholesterol and triglycerides (found mainly in fish) -Vegetable oil Trans Fats: -Created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid -Found to increase cholesterol and increase risk of heart disease -Fried foods
21. T or F: A motor nerve and all the muscle fibers it controls is called a motor unit.
True
3. Energy Balence
Simplified as "calories in vs calories out" -Taking in more calories than you expend results in a "positive energy balance," and you will gain weight. -Expending more calories than you consume will result in a "negative energy balance," and you will lose weight. -Resting metabolic rate (RMR): Amount of energy expended while sedentary. -Exercise metabolic rate (EMR): Amount of energy expended during exercise.
16. Which of the following tests is used to assess flexibility?
Sit and reach Test
Contributory risk factors for cardiovascular disease
Stress -Contributes to multiple risk factors: smoking, hypertension, and cholesterol -Can release hormones elevating blood pressure Alcohol consumption -Excessive drinking increases the risk of high blood pressure, heart failure, and stroke. It can also contribute to high triglycerides, cancer, and liver disease. -American Heart Association recommends abstinence or moderation Diet -The kinds of food (and the amount) can affect blood cholesterol levels, blood pressure, diabetes, and obesity
The top number of a blood pressure reading is the ________ pressure.
Systolic
4. Which of the following attaches muscles to bones?
Tendons
28. Name 1 activity that could be used to improve core stability.
Yoga
A person in the _________ stage of the Transtheoretical Model has been fully participating in a new healthy behavior for less than 6 months: a. Maintenance b. Action c. Contemplation d. Termination e. Precontemplation
b. Action
5 Components of Physical Fitness
✓ Cardiorespiratory Endurance: Hearts ability to pump oxygen-rich blood to the working muscles during exercise. ✓ Muscular Endurance: Ability of a muscle to generate a submaximal force over and over again. ✓ Muscular Strength: How much force a muscle/muscle group can generate during a single maximal contraction. ✓ Flexibility: Ability to move joints freely through their range of motion. ✓ Body Composition: Relative amounts of fat and lean tissue in your body.