Phys Ed Flashies
Terms
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- Muscular Strength
- maximum force that can be applied by a muscle during a single maximum contraction
- Cardiovascular Endurance
- ability of the heart, lungs, and blood vessels to deliver oxygenated blood to the muscles of the body to be used as fuel for sustained physical work
- aerobic exercise
- large amounts of oxygen for a sustained period of time
- AAPERD
- Physical education program in school.
- When is a person physically fit?
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-When they use the 5 components of fitness: cardiovascular, muscular strength, muscular endurance, flexibility, body composition
-Knows the skills related: balance, power, speed, coordination, timing, agility, reaction time
-Knows the benefits of being physically fit
-Leads a healty, active lifestyle - Dietary Intake vs. Dietary Expenditures
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-If you ingest more than you burn, you will gain weight
-If you burn more than you intake, you will lost weight overtime
-Muscle tissue consists of about 70% water, 22% protein, and 8% fats and minerals - Principle of Overload
- to see real improvement in muscular strength and/or endurance, resistance must be added to overload and fatigue the muscle to muscular failure
- FIT principle (principle of overload)
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Frequency: # of times you work
Intensity: amount of resistance on your muscle
Time: (how long) the way you vary reps and sets - SAID principle: Specificity
- means the body responds and adapts to the type and amount of physical demand under which it is placed
- Calcium
- bones, teeth, and muscular development
- Iron
- conbines to form hemoglobin
- Iodine
- essential for proper function of the thyroid gland
- Potassium
- Maintains heartbeat, water balance, nerve transmission, and breakdown of carbohydrates
- Sodium
- maintains proper balance of body fluides and plays major role in nerve transmissions, cardiac functions, and normal metabolism
- Anabolic Steroids
- Show increase in strength only when you lift weights; serious side effects including lowering of sperm production and greater cholesterol. Also cardiovascular disease
- Caffeine
- Causes the release of adrenaline for energy production, muscular production, not well studied
- Fiber
- undigestible materal; in starches such as potatoes, rice, and cereal
- Vitamins
- Water soluable. Overcooking destroys vitamins.
- Eustress
- positive stress
- Distress
- negative stress
- Stress coping strategies
- May be used to deal with stress you cant avoid; temporary relief
- anorexia
- having a fear of being overweight and refusing to eat; generally has a distorted body image; may die from vitamin/mineral loss; starves self
- bulimia
- uses laxatives and self-enduced vomiting to avoid gaining weight; frequently eats too much them gets rid of it by enducing vomiting, using laxitives, and exerting strenuous activity
- The Blood Flow (cycle)
- Heart, oxygenated blood pumped out of left ventricle --> aorta --> muscles --> right atrium --> right ventricle --> pulmonary artery --> lungs --> left atrium
- osteoporosis + ways to reduce risk
- regular weight bearing exercise can reduce the risk and also help stop further process of the condition; walking 1 mile a day stops bone loss
- Isometric Exercises
- You contract or tighten your muscles but do not change their length
- Isotonic Exercises
- Those which you shorten and lengthen the muscle through a full range of movement while working against resistance
- Isokinetic Exercises
- exercises done with special machines that allow for max resistance over the complete range of motion
- Fast twitch in muscle fibers = ___
- white muscle fibers contract quickly
- Slow twitch in muscle fibers = ___
- red muscle fibers contract slowly
- repetition
- the completion of a single, full-range movement of the body part being exercised
- resistance
- the intensity of the weight training program
- set
- group of repititions performed on after the other
- atrophy
- muscle disappears
- How much of your body weight does water make up?
- 65-75%
- Water
- the primary component of blood and tissue; helps digestion and temperature control, as well as carrying nutrients
- How much water should you drink a day?
- 2 quarts, 64 ounces
- How much water should you drink while exercising?
- 8 ounces of water every 20 minutes to avoid heart problems
- Systolic Blood Pressure
- Pressure against wall of heart, high pressure.
- Diastolic
- Relaxed, low pressure.
- LDL
- Bad cholesterol, builds up in arteries.
- HDL
- Good cholesterol, a high level of it seems to protect against heart attack