fitness facts
This is the recommended minimum number of exercise days per week for adults.
3-5 days
This term refers to the maximum weight you can lift in one repetition.
one rep max
_____ helps repair and build muscle after exercise.
protein
This system includes the brain and nerves and helps control movement during exercise.
nervous system
what race do competitors complete a 26.2 mile run
Marathon
This metric is calculated using height and weight to assess body composition.
BMI body mass index
This compound movement involves lifting a barbell from the ground to hip level.
deadlift
this mineral helps cary oxygen in the blood
Iron
This principle (term) highlights the need for rest to allow improvement and healing between exercising
recovery
true or false: tendons get stronger faster than muscles to help prevent injury while working out.
False, this is why gradual progression is important
what is the most important part of the exercise recovery process?
quality Sleep
this muscle group is activated in almost all weight lifting exercises
Core
These minerals help control muscle contractions and nerve signals.
electrolytes
This process allows your body to cool down by releasing heat through sweat.
thermoregulation
this part of the human cell produces energy
mitochondria
This hormone increases after exercise and helps improve mood.
Endorphins
Muscle growth happens through tiny tears in muscle fibers followed by repair, a process called______?
muscle hypertrophy
These building blocks of protein help repair and grow muscle.
Amino Acids
This term describes the body’s ability to maintain stable internal conditions during exercise. Hint:(also a term for biologically maintaining internal stability and survival)
homeostasis
This endurance race consists of a 2.4-mile (3.8 km) swim, a 112-mile (180 km) bike ride, a 26.2-mile (42.2 km) marathon run and must be completed within 17 hours
Ironman Triathlon
about how many days does it take to build good exercise habits? (range)
21-49 days
Strength training can increase bone density and help prevent which disease process
Osteoporosis
This vitamin helps the body absorb calcium. Where can you get micronutrient? -2 parts
vitamin D-fatty fish (salmon, trout, mackerel, sardines), cod liver oil, egg yolks, and fortified products like milk, yogurt, soy milk, orange juice, and cereals
This system helps remove waste products from muscles and maintain balance in the body.
Lymphatic system
This byproduct of intense exercise is associated with muscle fatigue (but not the main cause of soreness).
lactic acid