wellness goals for the nation to increase the number and quality of healthy years, reduce health disparities, provide healthy social/physical environments, and promote healthy development and behaviors
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cardiorespiratory endurance
indicates the heart's ability to pump blood to muscles during physical activity and the muscles' ability to utilize oxygen in the blood
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the cardiovascular system compromises of
heart and blood vessels
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pulmonary circuit
carries blood to the lungs for gas exchange and returns it to the heart; includes lungs
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systemic circuit
Circuit of blood that carries blood between the heart and the rest of the body; no lungs
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arteries
carry oxygenated blood away from the heart to the body
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veins
Blood vessels that carry deoxygenated blood to the heart
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Capillaries
small blood vessels that permit exchange of gases and nutrients between blood and tissue
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cardiac output
total volume pumped per minute
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stroke volume x heart rate
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What is stroke volume?
volume of blood pumped out by the heart with each beat
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VO2 max
maximal aerobic capacity (the maximum amount of oxygen the body can take in and use during exercise)
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what can the VO2 max measure
endurance
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at the beginning of exercise, what macronutrient does the body use vs to the middle of exercise
carbohydrate, fat
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Anaerobic
without oxygen
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provides ATP at beginning of exercise and for short term, high intensity exercise
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can ONLY use carbohydrates as an energy source
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Aerobic
with oxygen
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the primary system for cardiorespiratory endurance
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can use fats, proteins and carbohydrates to produce ATP
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what are the health benefits of cardiorespiratory endurance
longevity, lowered BP, better sleep, increased bone density,reduced CVD and T2D
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The respiratory system consists of
lungs and diaphragm
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During inhalation, what enters the alveoli
oxygen
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During exhalation, what is released into the air
carbon dioxide
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What are alveoli?
tiny air sacs in the lungs that allow the exchange of oxygen and carbon dioxide between the lungs and blood
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Muscular Strength
how much force a muscle generates during a single maximal contraction
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Muscular Endurance
ability of muscles to generate a submaximal force repeatedly
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a motor unit
motor nerves and muscle fibers
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concentric
muscle shortens
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eccentric
muscle lengthens
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isotonic exercise
dynamic
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movement of a body part at a joint
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most exercises
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jumping and running
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isometric exercise
static
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uses muscle tension but no movement
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plank or wall-sits
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isokinetic
Performed at a constant velocity
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Uses machines that provide resistance throughout the full range of motion
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what is the best exercise for someone who is developing strength after a injury
isometric static exercise
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slow twitch fibers
muscle fibers that contract slowly, produce low force and are resistant to fatigue
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fast twitch fibers
muscle fibers that contract rapidly and forcefully but fatigue quickly
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what are two factors that can determine muscle strength
size of muscle and number of muscle fibers
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Flexibility
The ability to move your body parts through their full range of motion
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what are the five structural limitations to movement
shape of bone, muscles, connective tissues, tendons and skin
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which structural limitations are modifiable
connective tissues, tendons and skin
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how can the ROM of joints decline
disuse
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what are the benefits of flexibility
increased joint mobility, more efficient body movement, better posture, prevents lower back pain
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dynamic stretching
conducted prior to exercise
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increases blood flow to muscles and joints
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ballistic stretching
rapid and forceful movements
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more likely to cause injury and not recommended
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static stretching
slow stretching and held for fixed periods
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at end of exercise
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PNF stretching
requires a partner for assistance. It combines stretching with alternating contracting and relaxing of muscles