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Aerobics Quiz

Fitness and Nutrition

Define Aerobics. Any physical activity that requires oxygen for a prolonged amount of time
First Component of Fitness Cardiorespiratory Endurance – The ability to perform large-muscle movements over a sustained period of time. It is the ability of the circulatory and respiratory systems to deliver fuel, especially oxygen, to the muscles during continuous exercise.
Second Component of Fitness Body Composition – Refers to the relative amounts of lean body mass and fat in your body.
Third Component of Fitness Flexibility – The ability to move a joint or a combination of joints through a full range of motion.
Fourth Component of Fitness Muscular Strength – The ability of a muscle, or group of muscles, to apply a submaximal force repeatedly or to sustain a muscular contraction for a period of time.
Fifth Component of Fitness Muscular Endurance – The ability of a muscle, or group of muscles, to exert force against a resistance.
Identify the field tests used to test each component of fitness. *Cardiorespiratory Endurance – 12 Minute Walk / Run *Body Composition – Body Fat Assessments *Flexibility – Trunk Forward Test *Muscular Strength – Curl Up and Push Up Test *Muscular Endurance – Curl Up and Push Up Test
Principle of Overload In order to get stronger / faster / etc, you need to do a little bit extra within each workout. Example: If you can normally do 10 push-ups, create an overload to the arm and chest muscles by doing 11 or 12.
Principle of Progression Progressing gradually by adding to your workout routine slowly / steadily so you wont get burned out or injured. Example: A beginning runner who can only jog 1 mile, should jog 1.5 miles at that pace for a few days, before sprinting.
Principle of Individuality Everyone reacts differently to exercise. Example: Two men with the ability to lift the same amount of weight can have significantly different muscle circumferences.
Principle of Specificity Training is specific to your goal. Example: You will build muscle from strength exercises.
Principle of Disuse “Use it or loose it” You cannot bank fitness like you do calories, it has to be an ongoing thing. Example: Within two weeks of the time you stop exercising, your body begins to adapt to the lack of activity.
Principle of Overuse If you do too much too soon, you will end up getting injured. You need to build gradually. Example: If you run more then your body is able to, you could develop shin splints.
Define FITT Frequency Intensity Time Type of Exercise
Name and identify the arteries where you can check your pulse. Radial Artery – Located on the inside of your wrist. Carotid Artery – Located just to the side (either side) of your voice box.
How long do you take a resting HR, exercise HR, and recovery HR? Resting Heart Rate (RHR) – One minute Exercise Heart Rate (EHR) – 10 seconds Recovery Heart Rate (RecHR) – 10 seconds
Body Posture The position of the body in space (sitting, standing, lying down).
Body Alignment The positioning of the body’s segments in relationship to each other.
Core Training The use of resistance exercises to develop the muscles that support the middle of the body, especially the spine.
Name the 6 Essential Nutrients 1. Carbohydrates - Energy 2. Protein - Builds and repairs 3. Fat - Part of every cell 4. Water - Digestion and waste removal 5. Vitamins - Releasing energy from food 6. Minerals - Variety of functions
What are the recommended percentages of daily caloric intake of carbohydrates, proteins and fat? Carbohydrates: 45% to 65% Proteins: 10% to 35% Fat: 20% to 35%
What is the healthier type of dietary fat? Unsaturated Fats
How many calories are in 1 gram of carbohydrate, protein and fat? Carbohydrate: 4 calories per gram Protein: 4 calories per gram Fat: 9 calories per gram
Name and Define fat-soluble and water-soluble vitamins. Fat-Soluble Vitamins – A, D, E, and K. Large doses of these can accumulate over time and cause serious toxic effects. Water-Soluble Vitamins – B, C, and others. Excessive doses of these generally wash out of the body daily.
What is the desirable percent body fat for males and females? Males: 10%-25% Females: 18%-30%
How much water should you consume a day? 6-8 8oz glasses
Anorexia Nervosa An eating disorder characterized by a continual desire to lose weight because of fear of being fat. Unless treated, individuals suffering from this disease can starve themselves to death.
Bulimia An eating disorder characterized by binge-and-purge behavior. Purging may be accomplished through self-induced vomiting or use of diuretics or laxatives.
Created by: hannahcooper