The ability of the body to carry out daily physical activities without getting out of breath, sore or overly tires
What is physical fitness
100
The amount of force that a muscle can apply in a given concentration
What is muscular strength
100
The number of times your heart beats per minute while at rest
What is resting heart rate
100
Two types of injuries are called ____________ which is a sudden onset and short duration and ______________ which is gradual onset and long term.
What is chronic and acute
100
Synthetic versions of the male hormone testosterone that is used to promote muscle development.
What is anabolic steroids.
200
A diesease that develops gradually and persists over a long period of time
What is a chronic disease
200
The ability of the muscles to to keep working over a period of time
What is muscular endurance
200
Number used to maximize cardiorespiratory health benefits from exercise. It is normally between 60 and 85 percent of your maximum heart rate.
What is target heart rate zone?
200
RICE stands for
What is rest, ice, compression and elevation
200
Three health problems anabolic steroids can cause are
What are increased rick of cancer, excessive growth of facial and body hair, baldness, increased blood pressure and heart rate
300
Three examples of a chronic disease are
What are cardiovascular hear disease, stroke, high blood pressure, type 2 diabetes, certain forms of cancer
300
The ability of your heart, blood vessels, lungs and blood to deliver oxygen and nutrients to all of your body's cells while you are being physically active
What is cardiorespiratory endurance
300
FITT stands for
What is frequency, intensity, time and type
300
Is caused by excedding the recommendations of the FITT formula, training too much, too intensly, or too quickly
What is overtraining
300
The body's internal system for regualting sleeping and waking patterns
What is circadian rhythm
400
Three examples of physical benefits are
What are heart and lungs get stronger, blood cholesteral levels are kept in a healthy range, muscles will be more efficient at controlling movements, good ratio of muscle to fat, more calories are burned
400
Give two differences between aerobic activity and anaerobic activity and give an example of each.
Anaerobic activity- muscle cells produce energy without using oxygen; intense and short in duration; lifting weights
Aerobic activity- muscle cells use oxygen to produce enough energy for movement; intensity is low enough so the heart is able to bring oxygen to your lungs; continuouse using large muscle groups; jogging
400
Use the FITT principle to determine a way to develop your muscles
What is
F- weight train 2-3 times a week
I- Select a weight you can safely do 8-12 times for 3 reps
T- 30-60 minutes
T-Anaerobic activities
400
Two actue injuries are
What are minor bumps, scrapes, concussion, and fracture
400
Two types of sleeping disorders we talked about in class are and what is the difference between them?
What is insomnia- inability to sleep
sleep apnea- interruptions in normal breathing patterns while sleeping
500
Two examples of mental benefits and one social benefit are
What are meeting new people, reduces anxiety, reduces depression, increases self-confidence, improves self-image
500
Ratio of lean body tissue (muscle and bone) to body-fat tissue
What is body composition
500
You can determine your target heart rate zone by using this fomula
What is subtracting your age from 220 to determing your MHR. Multiply your MHR by 60% (.6) and 85% (.85) to calculate your target heart rate zone.
500
An example of a chronic injury is __________ and some warning signs are
What is a stress fracture and dull ache while at rest, pain while performing an activity and swelling
500
5 tips for getting a good nights sleep are
What are to limit caffeine, develop a routine, exercise every day, relax before bed, say no to all nighters