Physical Fitness and Wellness Final
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Created by:
abbymyshrall on April 30, 2012
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45 terms
Terms | Definitions |
|---|---|
 Which food groups contain the vast majority of phytochemicals? | Fruits and Vegetables |
| Aerobic exercise has the ability to: | -Eliminate Mortality -Increase HDL Cholesterol |
| Aerobic Exercise example: | Cross-Country Skiing |
| Sprinters have a large population of which muscle fiber? | FG (fast twitch glycolytic) |
| Which energy system produces the most abundant energy? | Aerobic |
| The Krebs cycle utilizes: | Oxidative enzymes |
| What are some problems the typical American diet? | -Low fiber intake -Inadequate fruits and vegetables -over abundance of calories -over abundance of saturated fat |
| starches and sugars are examples of: | Carbohydrates |
| A plan of cancer prevention includes: | -daily exercise -consumption of cruciferous vegetables -moderate body weight and calorie consumption -regular self-exams and medical checkups |
| Two true statements concerning older individuals: | -Total peripheral resistance (TPR) of blood vessels decreases with age -systolic blood pressure increases after the fourth decade of life (age 40) |
| Health and Wellness programs that have positively contributed to lowered medical costs and reduced disease statistics include: | -weight control/loss -back/spinal care -smoking cessation |
| Which three systems directly contribute to maximal oxygen uptake levels? | -musculoskeletal -respiratory -cardiovascular |
| What equation best describes cardiac output? | CO=HR X SV |
| Cigarette smoking has the following possible adverse effects on an individual's health? | -Malabsorption of Iron leading to anemia -Reduction of HDL cholesterol thus increasing risk for CHD -Poor healing time due to ascorbic acid absorption inhibition |
| Which is a typical patient profile of a Type 2 (adult onset diabetic)? | -family risk factors -metabolic syndrome with high calorie/high CHO diet and insulin sensitivity -treated with diet and exercise to control weight and improve glucose metabolism, |
| Which are poor choices when attempting weight loss? | -dining out frequently -consumption of alcohol -lack of nutrient-dense foods and diet -lack of exercise |
| A 21 year old male with a body fat measuring of 25% and a 1 mile run time of 18 minutes should: | -improve aerobic fitness -improve body composition |
| What is the most effective method of body fat composition? | Hydrostatic weighing |
| What reflects the incidence of disease a century ago? | -infectious diseases -high birth mortality rate |
| To achieve a minimum aerobic training effect, an individual must exercise at 50-60% maximum heart rate for at least: | 15-20 minutes, 3 times per week. |
| Heart-healthy diets include: | -foods rich in whole grains -omega 3 essential fatty acids found in cold water fish -low fat dairy products |
| What has the capacity to significantly raise the levels of high density lipoprotein-cholesterol (HDL-C), thus decreasing the risk of developing CHD? | -estrogen -aerobic exercise |
| The estimated maximum heart rate for a 30 year old female is: | 190 220-age |
| To lose body fat, a person should perform what kind of exercise for how long of a period and at what intensity? | -aerobic, long, low. |
| Three activities that utilize the anaerobic energy system are: | wrestling period, basketball, and 440 yard dash. |
| Athletes with a thin body type are called: | Ectomorphs |
| Vitamins A and C are considered: | Antioxidants |
| Motor Learning: | -practice -repetition -nutrition -resistance -genetics |
| Multi-Joint Movements | Opposite of leg extension, sequencing of joint range of motion. Mimic sport activity. |
| Sport-specific training | 1. Multi-Joint Movement 2.Ballistic/speed Development 3. Eccentric Loading 4. calendar your periodization 5. Monitor Rep-LBS 6. Flexibility mobilization |
| Muscular strength (FG Fast Twitch) | The ability to exert maximum force against resistance. |
| Muscular endurance (FOG Fast Twitch Oxidative) | the ability of the muscles to perform physical tasks over a period of time without becoming fatigued |
| Variables of Training: | -Strength -Power -Work -Volume -Frequency -Workload |
| Components of Physical Fitness: | -Agility -Coordination -Reaction Time -Speed -Power -Balance |
| Meso-Cycle | cycles of RM's and active rest; peaks |
| 3 types of stretches: | -static: hold for 15-30 sec -Ballistic: getting ready to eccentrically load quads -PNF: Proprioseptive Neuromuscular Facilitation |
| What stretch gives the greatest range of motion? | PNF |
| Strain | Muscle-tendon injury Tendons Muscles |
| Sprain | Joint injury Bones Ligaments |
| "RICES" | Rest Ice Compression Elevation Support |
| "BLTM" | Bones Ligaments Tendons Muscles |
| How to diagnose a fracture | X-ray minimum of 2 views, 90 degrees apart from one another |
| Isometric | Motionless, wall squats |
| Isokinetic | same speed |
| Most commonly sexually-transmitted disease in college aged individuals? | Chlamydia |
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