PE Exam 1

Definition of strength

Basic component of fitness/wellness and crucial for activity

What are 8 values of strength training programs

Posture, image, skill, emergency, child bearing, increased metabolism, and decreased injury and back pain

What 4 values of strength training are most important in older people

lower injury and osteoporosis, increased mobility and balance

What is hypertrophy

Increased muscle mass

What is hyperplasia

Increased muscle fibers

What do strength and metabolism do in terms of muscle mass and fibers

Increased hypertrophy and hyperplasia

What does increased hyperplasia lead to

Increased resting metabolism

What happens to resting metabolism when you are older

Decreased 360 cal/day from 26-60 years old due to decreased muscle

T/F: Women can get giant muscles when they work out NORMALLY

False - due to hormones, it is much harder. Done with repetitive workouts

What do men get that women don't when strength training

Increased hypertrophy and hyperplasia

T/F: Decreased adipose tissue DOES NOT to weight loss

True - muscle is more dense and weighs more.

What is muscle strength

Max force against resistance or "one rep max"

What is muscle endurance

Repeated below max force

How do you get hypertrophy and increased strength

By overworking muscle cells

What does increased neural stimulation lead to?

Increased strength

What are the 2 kinds of muscle fibers

Red (slow) and White (fast)

What is red (slow twitch) fiber?

Aerobic like running and swimming

What is white (fast twitch) fiber?

Anaerobic or strength

How does genetics play a role in fibers

They determine the proportion of slow and fast twitch

What is the overload principle

Continually overload an/aerobic to gain strength/muscle/endurance

What is DOMS

Delayed onset muscle soreness

What is the specificity principle

Work what you want to increase

What is the Reversibility principle

It will take 1/2 the amount of time to lose strength if you do not work it.

What is isometric mode?

Static and little movement

What is dynamic mode

Movement

What is isotonic dynamic mode

Force applied and no joint control

What is isokinetic dynamic control

rate of movement controlled, injury

What are the 4 things about strength training

80% max, 3-12 rep, closer to 1 rep max increases strength, injury risk increased

What are the 3 things about endurance or body building training

60-85%, 8-20 rep, more blood flow

What is the recommended rep amount

8-12 rep

What is the recommended amount per week to work out

2-3 times/week

What are the4 things needed to apply principles

mode, sets, resistance, frequency

What is the heart and what does it need?

A muscle that needs work and exercise

What is cardiovascular activity

Ability of heart, lungs, and blood vessels to deliver oxygen to the cells for prolonged activity

What is the issue between americans and cardiovascular activity

They are inactive and overweight

What percent of the population will die from heart disease

51%

What are 5 risk factors for cardio-health disease

Smoking, cholesterol/eating, inactivity, high BP, obesity rates

What are 5 things that are worse for the obese population

Struggle, low back pain, bad joints, lower inactivity, and lower serotonin

What portion of the population from Muscatine didn't reach 20min/day (minimum) of activity

2/3 of adults

What percent of the population from Muscatine children didn't reach 1hr/day of activity

50% of children

What portion of the population from Muscatine don't meet the health standards

2/3 of citizens

What percent of the population from Muscatine are overweight

60%

What percent of the population from Muscatine have 2 or more cardio risk factors

1/3 of citizens

What are 3 reasons contributing to why the obesity rates are so high in Muscatine

Their dependence on vehicles, watching a lot of TV, and their culture

Are all food preservatives bad?

No. Some are good, some are bad

What makes the bad food preservatives bad?

They have a hard time being processed in the body

What are 9 benefits of good cardio

Lower risk of death, lower risk of cancer and diabetes, lower BP, decreased chance for back problems, weight management, stronger bones and muscles, better mentality, higher quality of life.

What is aerobic carbio

Helping move oxygen to working muscle

What is anaerobic cardio

quick and less heart involved.

What are the 4 things you need to determine before exercising

mode, time, frequency, and form of exercise

What are the guidelines for new people to cardio

Low to moderate exercise at 50% max HR for 20-30 min 3 days/week

How long does it take for your body to adjust to exercise?

Average of 3 weeks, up to 6 months

What do you do on your days off from cardio

Anaerobic and flexibility

Why don't you want to go over 85% max HR

It is not sustainable and leads to metabolic acidosis

What are the 3 ways to determine your max heart rate

Doctor and stress test, run for 1 min and check pulse, or take 220 minus your age

What are the guidelines for weight loss fitness programs

Higher intensity, 60-70% max hr, 30-40 min 4 days/week

What are the guidelines for off season performance people fitness programs

Higher intensity, 70-85% max hr, 45-60+ min (up to 2 hours) 5 days/week.

What is the science of nutrition

Studies of foods to optimal health and movement

What is proper nutrition

Diet supplies essential nutrients for tissue growth, repair, and maintenance

What is Americas problems with nutrition

Overeating

What is nutrition in america too high in

Cal, sugar, saturated and regular fat, and sodium

What is nutrition in america lacking in

Fiber and deficiencies

What are the energy releasing nutrients

Carbs, fats, and proteins

What are the helper nutrients

Vitamins and minerals

What is the most important nutrient

Water

What is high nutrient dense food and what is an example?

Higher nutrients, lower calorie. Yogurt

What is the preferred energy source that is broken down first for energy

Carbs

How much energy do Carbs give

4 cal/1g

Major sources of carbs

Bread, cereal, fruit, veges, and dairy

What are monosaccharides (where found, types)

Simple sugars found in fruit, milk, and honey, and can be produced in body. Glucose, fructose, galactose

What are examples disaccharides

Maltose (glucose and glucose), sucrose (glucose and fructose), and lactose (glucose and galactose)

What are polysaccharides

Complex (3+) carbs. Glycogen, Starch, and Fiber

What is glycogen used for

Storage of glucose in liver and muscle

What is starch used for and where is it found

Storage of glucose in plants. Found in grain, seed, corn, nut, and potatoes

What is fiber and how does it work

An indigestible plant material that binds with water and nutrients and clears bad bacteria

What are sources or fiber

Whole grain and wheat, fruits and vegetables

What is the purpose of fat

Energy and the transport of fat soluble vitamins

How much energy do you get from fat

9 cal/1 gram

What are different essential fatty acids (EFA's)

Saturated, monounsaturated, polyunsaturated, trans fats, and omega 3 fatty acids

Which EFA is easiest to break down

Polyunsaturated fats. Leads to soft and oily

What is the worst EFA

Trans fat - added H back in. Makes food better. Hard to break down

What is the max amount of trans fat per day

1.5 grams

What is the best EFA and why is it good

Omega 3 fatty acids. Increases HDL and good cholesterol

What are sources of omega 3 fatty acids

Cold water fish, flaxseed oil, green leafy vegetables

What is the order for breaking down energy

Carbs, Fats, and proteins

What is the energy releasing nutrient that we lack and how much should we have

Protein. should have 1/2 body weight per day

What is the energy value of proteins

4 cal/1g

What do proteins do

Build and repair tissue, part of hormone, antibodies, and enzymes

How many amino acids do people need? How many are essential?

20. 9

When is protein deficiency an issue in the united states

Vegetarians and people with increased activity

What is the difference between vitamins and minerals

Vitamins are organic and contain carbon, minerals are inorganic

What are the 2 kinds of vitamins

Water soluble (b and c) and fat soluble (A,D,E,K

Which vitamins are NON essential

A,D, and K

What is the difference between water soluble and fat soluble vitamins

Water soluble are peed out, fat soluble are stored in body

What are different uses for vitamins

Coenzymes, antioxidants (C,E, carotene), etc.

T/F: Minerals can be found in every cell in the body, but are most prominent in bones, nails, and teeth

True

What is the general role of minerals

Maintaining water and acid/base balance (Na/K pump), normal heart rhythm, and blood clotting

What is the main purpose of calcium

Prevention of osteoporosis

What is the main purpose of iron

Hemoglobin

What is the main purpose of sodium

Helping with High BP