Health Unit 2

what guidelines are given in regards to intensity and frequency, to improve muscular strength?

2 times a week 15-20 minutes 2-3 sets of 8-10 reps each

lactic acid

a product of anaerobic exercise

to improve cardio respiratory fitness, what types of exercises should a person participate in and for how long?

aerobic exercises of moderate intensity for approximately 30 minutes for 3-4 times a week

duration

amount of time needed to perform an exercise

adenosine triphosphate (ATP)

an energy molecule produced when oxygen reacts with glucose

citrus fruits

an excellent source of vitamin C

what are the six major nutrients that are found in food?

carbs, fat, protein, water, vitamins, and minerals

the five means of measuring physical fitness

cardio respiratory fitness, muscular strength, flexibility, body composition, endurance

muscles and joints that can move through their full range of motion are more _____ , more _____, and less likely to be injured

coordinated; powerful

regular exercise will enable you to perform daily task with an increased amount of _____ and _____

energy; enthusiasm

in addition to nutrition, _____ is an important means of maintaining your health

exercise

anaerobic

exercise that does not require the use of oxygen to metabolize energy

aerobic

exercise that requires the use of oxygen to produce energy

_____ demonstrates the possible range of motion of muscles, joints, and ligaments.

flexibility

complete protein

food source that contains all the essential amino acids

the basis for physical fitness is

good eating habits

frequency

how often an exercise is performed

intensity

level of effort needed to perform an exercise

into what five categories is the food pyramid divided?

meat, dairy, fruit, vegetables, and bread and grains

why is it important to eat foods from each of the five food groups?

no one food group can supply all your nutritional needs

what guidelines are given in regards to intensity and frequency, to improve flexibility?

stretch each muscle group slowly until a feeling of discomfort, hold for 20 seconds, repeat at least 3 times

what is cardio respiratory fitness?

the ability of the cardiovascular and respiratory systems to efficiently transfer oxygen and nutrients to skeletal muscles

calorie

the amount of heat needed to raise the temperature of 1 kilogram of water 1 degree celsius

what is the purpose of maintaining your "target heart rate" during aerobic exercise?

the level of intensity must be maintained at the target heart rate for at least 12 minutes in order for aerobic exercise to be beneficial

what is involved in physical fitness

the optimal functioning of the circulatory, respiratory, and muscular systems

metabolism

the process by which a cell converts nutrients into energy or materials

what is the scientific definition of "nutrition"?

the proper supply nutrients essential to growth, reproduction, repair, immunity, and energy

mode

type of exercise

dairy products are a good source of protein, calcium, and

vitamin A

what exercises should be included during warm-up and cool-down times?

walking and stretching