HSC-101 Test #1
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| Top 3 Leading Causes of Death in United States | 1. Heart Disease
2. Cancer
3. Stroke
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| #1 Actual Cause of Death in United States | Tobacco
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| Six Dimensions of Wellness | (PEIISE)
1. Physical
2. Emotional
3. Intellectual
4. Interpersonal
5. Spiritual
6. Environmental
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| CDC Recommended Exercise | 30+ minutes of moderate intensity exercise daily
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| Define Sedentary Death Syndrome | Term used to describe the increased risk of death that is associated with an inactive lifestyle
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| Five Health-Related Components of Fitness | (F-BEES)
1. Flexibility
2. Body composition
3. Cardiorespiratory endurance
4. Muscular endurance
5. Muscular strength
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| What is flexibility | Ability to move a joint through a full range of motion
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| What is body composition | Percentage of fat and fat-free mass
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| What is cardiorespiratory endurance | Ability of heart, lungs, and blood vessels to supply oxygen to the muscles
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| What is muscular endurance | Ability to exert a submaximal force repeatedly over time
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| What is muscular strength | Ability to exert a force in one maximal effort
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| Six Performance-Related Components of Fitness | (B-SPARC)
1. Balance
2. Speed
3. Power
4. Agility
5. Reaction time
6. Coordination
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| Four Training Principles | (SPOR)
1. Specificity
2. Progressive overload
3. Overtraining
4. Reversibility
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| Describe specificity | Body adapts to the type and amount of stress placed on it
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| Describe progressive overload | Increasing amounts of stress cause adaptations that improve fitness
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| Describe overtraining | Training too much or too intensely may decrease performance and energy
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| Describe reversibility | Use it or lose it
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| 7 Steps of Blood-Flow Through the Heart | 1. Deoxygenated blood through venae cavae to right atrium
2. Then to left ventricle
3. Then through pulmonary artery to lungs
4. Lungs oxygenate blood
5. Then through pulmonary vein to left atrium
6. Then to left ventricle
7. Then to aorta
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| Two Types of Venae Cavae | Superior Vena Cava & Inferior Vena Cava: pump deoxygenated blood into right atrium from above and below, respectively
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| What is the largest artery | Aorta
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| Pulmonary Artery | Carries deoxygenated blood AWAY from heart - the only artery that carries deoxygenated blood
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| Pulmonary Vein | Carries oxygenated blood TO the heart - the only vein that carries oxygenated blood
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| Two Kinds of Circulation | 1. Pulmonary Circulation: Right side of heart pumps blood to lungs
2. Systemic Circulation: Left side of heart pumps blood to body
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| What is the "pacemaker" of the heart called | SA Node
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| Four Components of Blood | 1. Plasma
2. Red Blood Cells: Carry oxygen
3. White Blood Cells: Attack foreign substances
4. Platelets: Clotting
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| Three Kinds of Blood Vessels | 1. Arteries
2. Veins
3. Capillaries
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| Define Heart Rate (HR) | Beats/minute
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| Define Stroke Volume (SV) | Milliliters/beat
INCREASES WITH training
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| Define Cardiac Output (CO) | Liters/Minute
CO = HR x SV
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| Describe Arterial-Venous Oxygen Difference (a-v)O2 | Difference between oxygen levels in arteries and veins, thereby measuring how effectively one's body absorbs oxygen (INCREASES WITH TRAINING)
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| Two Types of Blood Pressure | 1. Systolic Blood Pressure
2. Diastolic Blood Pressure
(Systolic over Diastolic when measuring blood pressure)
*During exercise, systolic blood pressure INCREASES while diastolic blood pressure DECREASES.
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| What is VO2 Max | Maximal oxygen consumption; INCREASES with training
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| Basic form of energy | ATP
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| How are carbohydrates stored | Glycogen in muscles & liver
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| Three Energy Systems | 1. ATP (Immediate/Explosive, 1-10 sec)
2. Anaerobic (10-120 sec)
3. Aerobic (120+ sec)
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| Calculating Target Heart Rate | 220-age = HR MAX
HR MAX x 60% = minimum HR
HR MAX x 90% = maximum HR
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| Three Reasons to Warm Up | 1. Increases body temperature
2. Increases blood flow to muscles
3. Spreads synovial fluid throughout joints
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| Three Reasons to Cool Down | 1. Increases blood flow to heart
2. Increases removal of lactic acid & heat
3. Stretch to maintain flexibility
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| What are tendons | Connective tissues that attach muscle to bone
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| What are ligaments | Connective tissues that attach bone to bone
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| What are joints | The spaces between bones that allow for movement
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| Three Types of Muscles | 1. Cardiac muscle (e.g., heart) - involuntary
2. Skeletal muscle (e.g., biceps) - voluntary
3. Smooth muscle (e.g., stomach, intestines, arteries) - involuntary
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| Two Kinds of Muscle Fibers | 1. Slow Twitch Fibers (Type I) - thin fibers, aerobic activity
2. Fast Twitch Fibers (Type II) - thick fibers, anaerobic activity, fatigue quickly
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| What is hypertrophy | the development of large muscle fibers; the increase in size of muscle fibers stimulated by muscular overload from strength training
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| What is atrophy | the reduction of the size of the muscle fiber due to inactivity or injury
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| What is hyperplasia | the increase in the number of muscle of fibers
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| What is a motor unit | a nerve connected to a group of muscle fibers; composed of a motor neuron and the muscle fibers it acts on
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| Define muscle learning | the improvement in the body's ability to recruit motor units, brought about through strength training
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| Name 3 of 7 benefits of Resistance Training | 1. Increases lean body mass
2. Increases resting metabolic rate
3. Increases bone mineral density
4. Increases performance
5. Increases activities of daily living
6. Increases psychological well-being
7. Decreases risk of injury
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| Define osteoporosis | "porous bone" - the decrease of bone mineral density
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| Four Types of Resistance Training | 1. Isotonic: Weight constant (Concentric - muscle shortens, Eccentric - muscle lengthens)
2. Isometric: Distance constant
3. Isokinetic: Speed constant
4. Variable resistance
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| Gluteals | Butt
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| Quadriceps | Front of thigh
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| Hamstrings | Back of thigh
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| Calves | Back of lower leg
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| Pectoralis Major | Chest
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| Latissimus Dorsi | Back
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| Trapezius | Back of neck
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| Deltoids | Top of shoulders
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| Triceps | Back of arms
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| Biceps | Front of arms
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| Rectus Abdominus | Abdomen
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| Obliques | Sides
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| Erector Spinae | Lower back
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| Four Benefits of Flexibility Training | 1. Increased range of motion
2. Increased performance
3. Decreased risk of injury
4. Decreased muscle tension
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| Three Types of Stretching | 1. Static stretching: slow and controlled movements
2. Ballistic stretching: bouncing into a stretch - UNSAFE
3. PNF Stretching: characterized by contracting the muscle and then stretching - requires props or a partner
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| Name 3 of 6 Causes of Lower Back Pain | 1. Weak abdominal muscles
2. Excess abdominal weight
3. Tight hamstrings/lower back
4. Poor posture
5. Improper lifting techniques
6. High heels
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