Nutrition
A complex carbohydrate that the body cannot digest
Insoluble fiber
False.
Pain means you should stop what you’re doing and see a doctor before you start up again. Sore muscles are a different story. It's normal to feel a bit tender, especially when you're new to working out. So start slowly, but don’t let it keep you down. Some discomfort means you’re pushing your body to bring on change.
True or False:
Everyone has the same level of exertion (tiredness)
False
What is high intensity interval training?
High intensity interval training (HIIT) is when you alternate between high and low intensity exercise(s) or between high intensity exercise and a short period of rest.
What is the desire to eat called?
appetite
Substances your body needs to grow, to repair itself, and to supply you with energy
Nutrients
True or false: You should warming up before an exercise and cool down after
True.
A warm-up of light aerobics to slightly raise your breathing and heart rate can prepare your muscles and help you avoid an injury.
After your workout, cool down for the same amount of time to help your body recover.
What level of intensity should you exercise for maximum benefit?
moderate to vigorous
What should be increased overtime to avoid the chance of injury?
Intensity
Which macro-nutrient helps build muscle?
Protein
Which nutrients do not give you energy, but are essential? (hint there are 3)
Water, Minerals, and Vitamins
True or false: Your target heart rate should be 50% to 80% of your maximum heart rate.
True:
Here’s where you’ll really help your ticker. If you've just started exercising, aim for the lower end of this range and work your way up.
To find your maximum heart rate, subtract your age from 220.
To take your pulse, place your fingers on your wrist or on the side of your neck, and count the number of beats in a minute.
What is an example of exercise for each level of intensity?
light- walking
moderate- jogging
vigorous- sprinting
What are the three levels of intensity?
Light
Moderate
Vigorous
What are the three types of fat?
Unsaturated
Saturated
Trans
Which nutrients give you energy?
Fat, Protein, and Carbs
False:
H2O is usually the best choice, especially during normal, daily exercise. But if you’re pushing hard for more than an hour, sports drinks can be just as good or better. They give you energy through carbohydrates and replace electrolytes lost through sweat. That helps you work out longer.
Give an example of a weekly fitness plan using the FITT model.
F- 3 times a week
I- moderate to vigorous
T- running
T- 30 minutes or 3 miles
What level of intensity will result in an individual not being able to talk without pausing for breath?
vigorous
The physical drive to eat
hunger
List the 6 nutrients.
Carbs, Protein, Fat, Mineral, Vitamins, and Water
The amount of force a muscle can produce
muscular strength
What is the principle of overload?
A greater than normal stress or load on the body is required for training adaptation to take place.
Give an example of a HIIT work out
Burpees for 60 seconds followed by walking lunges
What are the 5 components of fitness?
Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition