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.