Nutrition
List the 6 basic nutrients needed to sustain life.
Carbohydrates, proteins, fats, water, vitamins, minerals
What does "progressive overload" mean?
Gradually increasing the intensity of a workout - either by time or resistance - to expand your fitness limits.
List 3 activities that are aerobic, and 3 activities that are anaerobic.
Aerobic - jogging, biking, swimming, yoga, walking, hiking, soccer, step, etc.
Anaerobic - sprints, weights, plyometrics, volleyball, football, etc.
What is the average mile time for male and female teenagers?
Male: 8:10
Female: 9:30
What is the range for a healthy resting heart rate?
60-100 BPM
How much water does a person need to drink per day?
1/2 their body weight in ounces.
What's the purpose of doing a warm-up before you start an activity?
Prepares muscles to work hard, prevents injury, wakes up your heart and lungs
Aerobic - focuses on improving cardiovascular system, helps maintain weight, improve stamina
Anaerobic - focuses on improving musculoskeletal system, helps lose weight, helps build bone/muscle mass
What are the average sit-ups per minute scores for male and female teenagers?
Male: 42-46
Female: 11-16
What is the standard for how much activity you should be getting each week?
1 hr/day, 5-6 days/week
What is purpose of protein?
builds/repairs muscles, keeps you full and satisfied
What does FITT stand for?
F - frequency
I - intensity
T - time
T - type
The main form of energy the body uses is called _____________.
ATP (adenosine Tri-Phosphate)
True or False: Routine exercise can improve your long-term memory, attention span, and mood.
True
What is a healthy body fat percentage range for males and females?
Males: 10-20%
Females: 20-30%
List the 4 benefits of consuming fats.
1) Aids in absorption of nutrients
2) Aids in transportation of nutrients
3) Protects cells and organs
4) Secondary source of energy
What does "reversibility" mean?
Use it or lose it!
If you don't continually work on your fitness, you will lose the progress you've made up to now.
ATP is created through a process called ____________.
Glycolysis
What are the average push-ups per minute scores for male and female teenagers?
Male: 20-35
Female: 7-15
List 8 signs of dehydration
1) Headache
2) Dizzyness
3) Dry mouth
4) Thirsty
5) Impaired cognition
6) Fatigue
7) Dark urine
8) Increased irritability
List 3 ways that post-workout meals can help your body recover.
1) Increase muscle repair
2) Reduce inflammation
3) Decreases hunger later
What are the five levels of the fitness pyramid?
1) Moderate Physical Activity (Everyday Activities)
2) Vigorous Aerobics (Cardio)
3) Mixed Fitness Activities (sports, recreational act.)
4) Muscle Fitness (Strength)
5) Flexibility
Which nutrient should you eat after a workout to replenish energy the quickest?
Carbohydrates
List 6 different ways that exercise can benefit your physical, mental, emotional, and/or social health.
weight management, strong heart and lungs, prevent disease/illness, strong muscles/bones, better long-term memory, better focus/attention, mood boost, teamwork skills, communication skills, better self-image, etc.
Lacey is 17 years old. Find her training threshold range (60-80% of her max heart rate).
121.8 - 162.4 BPM
MHR = 220 - age
Lacey's MHR = 203
MHR x 0.6
MHR x 0.8