Benefits of Fitness
How does exercise benefit the brain?
Promotes blood flow giving the brain more oxygen.
List at least 3 skill related components of fitness.
Agility, Balance, Coordination, Power, Reaction Time, Speed
What is Antagonistic pairs?
One muscle must contract while the opposite muscle relaxes
What are the 3 main systems in the Oxygen Transport System?
Respiratory, Cardiovascular, and Musculoskeletal
How many Calories is 1lb of fat?
3500 Calories
How does exercise benefit mental health?
Lowers risk of depression, Decreases anxiety, Better sleep, Outlet for stress & anger
List at least 3 health related components of fitness.
Cardiovascular Endurance, Muscular Strength, Muscular Endurance, Flexibility, Body Composition
What are the 3 types of muscles in the human body?
Skeletal muscle, cardiac muscle, and smooth muscle
Which protein is responsible for carrying oxygen?
Hemoglobin
What should someone do if they want to work on muscular endurance?
Lower weight, increase reps/sets, shorten rest
What is Basal/Resting Metabolic Rate?
The amount of Calories the body needs to perform basic, life-sustaining functions.
List at least 5 principles of fitness.
Overload, Specificity, Progression, F.I.T.T., Stress-Rest, Symmetry, Contraction Control, Ceiling, Maintenance, Reversibility
Which type of muscle fibres are best suited for endurance?
Slow-twitch (Type II)
Which 2 places does diffusion take place within the Oxygen Transport System?
Alveoli and Capillaries
List 1 unique characteristic about each blood vessel.
Arteries - Thick walls, elastic, carry blood away from the heart
Veins - Have valves, thin, carry blood towards the heart
Capillaries - Microscopic, allows for diffusion of oxygen into our muscles/organs
What are the 3 body types?
Ectomorph, Mesomorph, Endomorph
What is the Principle of Reversibility?
One will lose the benefits of training at 1/3 of the rate gained.
What is the sliding filament theory?
Each muscle fiber is made up of smaller units called filaments that slide across each other, causing muscles to contract and shorten.
Arteries blocked by fat deposits within the interior walls of blood vessels.
What kind of activities are classified as aerobic?
Endurance
What are the two main types of cholesterol and what do they do?
Low-density lipoprotein (LDL) - stores cholesterol in the blood stream
High-density lipoprotein (HDL) - regulates LDL storage and promotes excretion
What does the F.I.T.T. principle stand for and explain what each means.
F (frequency) - Exercise at least 4 times/week.
I (intensity) - Activity must be intense enough to raise HR to target HR zone.
T (time) - Exercise must be performed continuously in target HR zone for a minimum of 15-20mins.
T (type) - Exercise must be specific to the component of fitness you are training.
What happens to our muscle fibers when we exercise that allows them to grow in size and strength?
microscopic tears in the fibers result in the fibers being repaired at a larger size, resulting in an increase in strength.
What is the pathway that oxygen takes to get from outside our body to inside our muscles/organs?
Air is inhaled through our nose/mouth and brought to our lungs to allow for diffusion to take place within our alveoli. Oxygen then enters our blood and is brought back to the heart to be pumped to the rest of the body. Arteries take oxygenated blood to the capillaries where diffusion happens again. Blood is taken back to the heart to be oxygenated again.
What is the Ceiling Principle?
As participants approach their potential, gains tend to slow down.