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