Ch 7 L1
What does MET stand for
metabolic equivalent
What is metabolism
the amount of energy necessary to sustain life
What is the difference between lab and field tests
lab- tests take place in lab/controlled environments, more expensive, clinical expertise
field- take place in gym, field, classroom; less equipment and expertise needed
________ aerobic activities build cardiorespiratory endurance
vigorous
Categories of vigorous sport
individual sports, dual sports, team sports, outdoor sports
4-6.9 METS would be considered what?
moderate physical activities (brisk walking, yardwork)
FIT formula for moderate activity
I: equal to brisk walking
T: at least 30-60 min per day
Explain why a healthy heart functions more efficiently than a nonfit persons heart
richer network of blood vessels, more blood sent with each beat, heart doesn't have to work as hard
Where does vigorous activity elevate your HR to?
above the threshold of training into your target zone
Risks of vigorous activity
concussion, bone fractures, ligament sprains, muscle strains, drowning
What activities are 4 to 6.9 METs
+100 pt for 2 examples
moderate physical activities
brisk walking, yardwork
List at least 2 benefits of moderate physical activity
reduced risk of hypokinetic diseases, improved bone health, benefits for those in low/mod fitness zones, weight maintenance, improved wellness and functional fitness, improved academic performance
The ______ is the muscular tissue at the base of the lungs that moves with the help of the _______ muscles.
diaphragm, abdominals
220-age
Why are vigorous activities popular
don't require high skill level, not frequently competitive, can be done near or at home, do not require a partner or group
4 categories of moderate physical activity
lifestyle physical activities, moderate sports, moderate recreational activities, occupational activities
what are the 5 steps in the planning process
1. determine needs
2. consider program options
3. set goals
4. structure your program and write it down
5. keep a log and evaluate
Explain the difference between HDL and LDL
HDL- good cholesterol; carries excess cholesterol out of bloodstream
LDL- bad cholesterol; carries cholesterol through the body
Skills for building self-confidence
learn a new way of thinking, set your own standards, avoid competition, set small goals, think and act positively
Guidelines for safe vigorous activity
warm up & cool down, proper equip, get instruction, don't overdo, plan ahead, perform within limits of current skills
what are the 3 energy system pathways & explain
ATP-PCr: short bursts of vigorous activity, 10 s
Glycolytic: vigorous activity lasting 11-90s
Oxidative: sustained activity of moderate intensity, many minutes-hours
Time management guidelines (4)
keep track of time, analyze use of time, decide purposefully what to use with your time, schedule your time
In healthy blood you want (high/low) ___ levels of HDL, ___ levels of LDL, ___ levels of fibrin, and ____ inflammation in the arteries
high, low, low, low
FIT formula for vigorous aerobic activity
F: 3x week
I: above HR threshold
T: 20 mins/day
What is anaerobic activity and how can you build anaerobic capacity
Anaerobic activity: relies on fuel in the muscle, not oxygen; can't sustain for very long
build capacity: interval training