What are synthetic substances that are similar to male testosterone?
What are nonfood substances that contain one or more nutrients the body needs, such as vitamins and minerals?
Anabolic Steroids
Nutritional Supplements
100
Define the RICE Principle
Rest
Ice
Compression
Elevation
100
What bone group is found in your head?
Skull
100
How many hours of sleep should we get?
Between 7-9
200
How intense should your workout be for a larger weight in strength? Smaller weights?
Higher weight = lower reps for muscle gain
Lower Weight = increased reps for endurance and toning
200
What is flexibility?
The ability to move a body part through a full range of motion
200
Define a sprain and strain, showing the difference between the two
Strain - A condition resulting from damaging a muscle or tendon
Sprain - An injury to a ligament surrounding a joint
200
What muscle group is found in the front upper leg and consists of many different muscles
Quads
200
What are some risks of hot weather?
Overexertion
Heat Cramps
Heat Stroke
300
Describe cardio and strength using the words heart rate and resistance
Cardio is any activity that raises your heart rate.
Strength is an exercise where you are using resistance.
300
Define Target Health Rate
The ideal number of beats per minute your heart should experience during physical activity
300
What are some major injuries?
Fractures and Dislocations
Tendonitis
Concussions
300
Bicep vs. Tricep...
Bicep in front, tricep in back
300
What is hypothermia?
A condition in which the body temperature becomes dangerously low.
400
How often should use exercise for cardio? Strength?
Intense cardio 3 days a week, moderate other days
Strength training is 3-4 non-consecutive days of the week
400
Compare the overload principle to progression
Overload Principle - Working the body harder than it has normally worked
Progression - Gradual increase in overload necessary to achieve higher levels of fitness
400
What are some minor injuries
Muscle Cramp - A spasm or tightening of a muscle
Strain - A condition resulting from damaging a muscle or tendon
Sprain - An injury to a ligament surrounding a joint
400
What are the three bones in your arm
Humerus at top, then radius and ulna
400
Why do we need adequate rest?
Sleeps --> body rest and reenergize
Lack of sleep --> disrupt the nervous systems, cause low reaction time, lack of concentration and focus and even depression
500
How long should you work out for cardio? Strength?
Cardio - 30 to 60 minutes
Strength (Split workout) - 30 to 40 minutes
500
Give two examples of aerobic exercises? Anaerobic?
Aerobic - Long-distance running, soccer, biking
Anaerobic - Sprint, maxing out with weights, flips (phlometrics)
500
How do muscle cramps occur
Muscle cramps occur when your muscle tightens or has a spasm
500
What are the bones in your hand and wrist?
Phalanges - Fingers
Metacarpals - Hand structure
Carpals - Between wrist and hand
500
Why is hydration important?
More alert and focused
Your reaction time is better
Cramping is less likely