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Walking for Fitness
| Question | Answer |
|---|---|
| Aerobic exercise | exercise performed at such a rate that the person's heart and lungs can supply the body with enough outside oxygen to continue aerobic metabolism. |
| 32-33; ATP | This metabolism creates _______ molecules of ______ per cycle. |
| Energy source | The body uses this ATP as its most immediate _________. |
| Anerobic exercise | exercise performed at such a rate that the heart and lungs cannot supply the body with enough oxygen for aerobic metabolism, so the body switches to anaerobic metabolism. |
| 2; ATP | This metabolism creates ____ molecules of ____ per cycle. |
| Anerobic exercise | This type of exercise does not promote a lowered resting heart rate, lower respiration, increased cardiovascular endurance, etc., as does aerobic exercise. |
| Aerobic exercise | more efficient than anaerobic exercise. |
| Aerobically | One can exercise or work longer if he is working _________. |
| Examples of Aerobic Exercise | walking, jogging, bike riding, etc. |
| Examples of Anaerobic Exercise | sprinting, jogging fast, bike riding fast, etc. |
| There are exercises that can go both ways, depending upon the following factors | Intensity, Duration, Physical |
| Intensity of the exercise | how hard you are working |
| Duration of the exercise | how long it lasts |
| Physical condition of the subject | what is aerobic to a fit person may be anaerobic to a person who is less fit. |
| Effects of chronic exercise on the heart and circulatory system | We're talking about aerobic exercise, performed over a period of at least 6 weeks, preferably months and years, and performed at the correct rate. |
| Chronic exercise | This can increase the size of the heart and make it stronger (Athlete's heart-larger, strong heart may result.) |
| Chronic exercise promotes collateral circulation | "extra" blood vessels. This gives the heart more blood for its own use. |
| Chronic exercise increases cardiac output | more blood pumped per unit of time |
| Chronic exercise powers the resting heart rate | heart works less, therefore it rests more. This places less stress/strain on the heart. |
| Chronic exercise increases the efficiency of the heart | more blood, less work |
| Chronic exercise increases the stroke volume | more blood per heartbeat |
| Chronic exercise increases the ______ of the heart | muscle tone |
| Chronic exercise increases ________, therefore red blood cells, therefore the oxygen pumping______ of the heart. | blood volume; capacity |
| Chronic exercise increases the ________ available for use in the muscles, therefore a person can work harder, longer, with less strain. | number of capillaries |
| Chronic exercise can burn up fat in the blood, causing _____ fat to be deposited in the ______, thereby _______ the triglyceride and/or cholesterol levels in the blood. | less; arteries; reducing |
| Principles of exercise | overload principle, principle of Specificity, principle of Progression, principle of use and disuse, principle of rest and recovery. |
| Overload principle | you must put more stress on your body than it is normally used to, in order for your body to adjust to the exercise. If you quit exercising, you will lose part and possibly ALL of your conditioning. |
| Principle of Specificity | if you want strength, you must work on strength activities. |
| Principle of Progression | Don’t try to get “in shape” overnight. Start light and work your way to more vigorous exercise. |
| Principle of Use and Disuse | if you don't use it, you'll lose it. |
| True | True or False. You must continue to exercise in order to maintain your conditioning. If you don’t continue to exercise, your muscles will start to atrophy or shrink. |
| This can occur as soon as _______ weeks after a person stops training or being physically active. | one-and-a-half |
| True | True or False. Within two weeks of stopping an exercise program, an individual can lose up to 80 percent of his/her gains. |
| Principle of Rest & Recovery | must have time for your body to recover between exercise sessions. Don’t overwork your body. |
| Oxygen pump theory | the heart serves as a pump, to pump oxygen to the rest of the body. |
| The better shape we can get our heart, the more ______ it can pump. | oxygen |
| Pumping more oxygen through our bodies | This can better meet our normal needs and most emergency needs |
| Loafer's heart theory | you have two components of the autonomic nervous system, sympathetic and parasympathetic. |
| Sympathetic | serves to excite or raise the levels of various organs in the body |
| Parasympathetic | serves to lower or inhibit the functions of various organs |
| If the heart is "ruled" by the sympathetic component, as is the case in unfit people, it will be affected more by an "__________.” | emotional storm |
| An _________ is when something happens which puts great emotional stress on you, such as when someone you love dies. | emotional storm |
| In this situation, the heart is caused to beat ______, due to emotions. | faster |
| Since the unfit person has not trained his ________ through exercise, he/she stands the chance that their heart rate will go too high, and force a heart attack. This also works the same way on our blood pressure and various other functions. | parasympathetic component |
| A person can _____ his parasympathetic component through _____. | train; exercise |
| The ________ is forced to rise due to exercise, and the _______ component is trained to bring it back down to normal. | heart rate; parasympathetic |
| The body will adjust to the stress placed on it by exercise by ______ the resting heart rate. | reducing |
| Example of parasympathetic component | the body adjusting to the rubbing of sandpaper in the palm of the hand by forming a callous. |
| The stress must be there to force the adaptation, but the ________ phase must also be present so the body or body part can recover and adapt to the extra stress. | rest or relaxation |
| In order for a person to have a _________, his heart must be under parasympathetic control. This is why people who are in good aerobic condition have lowered resting heart rates. | lowered resting heart rate |
| Lipid deposit theory | lipids are liquid fats in the blood such as cholesterol and triglycerides. |
| Lipids | These are known to stick to the insides of the blood vessels and cause problems. |
| Exercise; correct diet | These can reduce the amount of lipids in the blood, with a corresponding reduction in the chance for heart disease. |
| One study showed that ______ of exercise (walking, in this instance) reduced the level of triglycerides in the blood by _____. | 6 months;40%. |
| Protective protein theory | you have VLDL’s, LDLs and HDL’s in your blood. |
| VLDLs | Very Low Density |
| LDLs | Low–Density |
| HDLs | High-Density Lipo-proteins. |
| HDL's | “Good Guys” and are better for you. |
| HDLs | These carry less cholesterol. |
| HDL's | These tend to be carried to the liver where they are metabolized or burned up. |
| LDL's | These tend to be deposited in the blood vessels where they can cause damage by building up fat deposits. |
| One can usually ______ the amount of VLDL's and LDL's in the blood through exercise and diet restriction, although in some cases drugs may be required. | Reduce |
| Exercise | This tends to increase the levels of HDL's in the blood. |
| Fibrin deposit Theory | This is a sticky, thread-like substance that is important in the clotting of blood. It is also thought to be important in the development of coronary heart disease. |
| _____ is thought to help the cholesterol "stick" to the walls of the blood vessels. | Fibrin |
| This is thought to reduce the build up of fibrin, making the blood less sticky or at least keep it from doing so much damage. | Exercise |
| This might be the reason so many heart attacks happen in the morning. | The blood tends to clot easier earlier in the day. |
| Smoker should reduce or eliminate smoking earlier in the day | Smoking tends to cause the blood to clot easier. |
| Collateral circulation theory | The heart needs blood and oxygen in order to function. It receives blood for its own uses during the resting phase of its cycle. |
| What happens if the main arteries of the heart are clogged up with fatty build up | the amount of blood and oxygen will be reduced. (This is why some people have to have bypass surgery, to bypass these blockages.) |
| What happens if a person exercises at the right intensity and over a long enough period of time | it is possible for his heart to develop "extra" small arteries which help to deliver more blood and oxygen to the heart. |
| This is important especially when the heart is under stress, due to exercise, stress or any other such situation. The main arteries may be partially closed up and the heart may still be getting enough blood due to these extra arteries. | Extra small arteries |
| Arteriosclerosis | hardening of the arteries. The arteries get hard, and are not flexible. Inflexible arteries tend to make the blood pressure go up and cause other problems. |
| Hardened arteries | these can rupture more easily than flexible arteries. |
| Atherosclerosis | a type of arteriosclerosis where fatty deposits build up in the blood vessels. One hazard related to atherosclerosis |
| Muscular strength | maximal amount of force that can be exerted one time. |
| Muscular endurance | ability to continue to exert force, either a continuous force or a repetitive force over a period of time. |
| Cardio-Respiratory or Cardiovascular Endurance | ability of heart, circulatory system and lungs to continue to supply body with blood and oxygen. |
| Flexibility | range of motion at a given joint. Authorities are beginning to think that flexibility is more important than strength in preventing injuries. This might be the most overlooked fitness component, since you cannot see flexibility. |
| Body Composition | the percentage of your body that is fat. This puts many different kinds of stress on your body, especially the heart. |
| The Height-Weight Charts | these are not really good indicators of how fit you are. This is just an estimation based upon some possibly questionable statistics. |
| Morris study | one of the most famous studies concerning physical exercise & its relationship to coronary heart disease. More active people had significantly less heart disease than their sedentary counterparts. |
| Framingham, Mass. Study | another important study, classified men as to their physical activity. The less active group had almost twice as high an incidence of coronary heart disease as the group who were at least moderately active. |
| The sedentary people had 2.5 to 4 times as high a rate of coronary heart disease as the ______ people. Variables were same except for exercise. | active. |
| Prominent epidemiologist Paffenbarger’s | This study examined Harvard alumni's exercise habits. Gave more info on effects of exercise & heart disease. Research showed that Harvard alumni who expended 2,000 or < calories/wk exercising had 39% lower risk of coronary HD than less active classmates. |
| Using the stairs instead of the elevator, walking to the store rather than driving | These can greatly contribute to the expenditure of the caloric expenditure. |
| Dr. Ken Cooper | The Cooper Clinic in Dallas, TX; wrote “Aerobics”; popularized the term “aerobic exercise”; info obtained from following thousands of patients over decades. exercise can extend your lifespan 7 to 10 years & also improve the quality of that life as well. |
| “magic bullet” | Physical activity may provide the shortcut that those involved in public health have been seeking for many decades in their efforts in fighting and trying to control so many chronic diseases. |
| It may be much like the _______ and ______ that have provided so much progress against infectious diseases over the past decades. | immunizations and vaccines |
| Our muscles will do this if you don't exercise. | atrophy |
| An example of atrophy | an arm in a cast for a period of time. When the cast is taken off, the arm is smaller and weaker. |
| The right kinds of exercise will cause your muscles to do this | hypertrophy. |
| Hypertrophy | get larger |
| Larger muscles are stronger and healthier if their size is due to lean body mass and not _____. | fat. |
| Women do not usually ______ due to the lesser amounts of male hormones in their bodies. | "bulk up" |
| lower rate | Exercise benefits the elderly at a higher rate or a lower rate than younger people. |
| True | True or False. The elderly do NOT need to get a medical exam before starting an exercise program. |
| As a person grows older, bones have a tendency to lose ____. | calcium. |
| Osteoporosis | the loss of calcium, mainly a problem with older women. |
| Exercise, especially weight-bearing exercise and strength training | Cause your bones retain calcium. |
| Exercise can make your bones stronger | when you're young. |
| Chronic physical exercise | This can actually help a person increase his resistance to disease and infection. |
| What happens if he tries to exercise too much in a short period of time | his body won't have time to recover, and he may actually cause his resistance to be reduced. |
| Lactic acid | This was once thought of as the cause of muscular soreness. |
| Muscular soreness is actually due to ______ in the muscle fibers. | microscopic tears. |
| One way to prevent soreness is to start with _____ and work up to more strenuous exercise over an extended period of time. | light exercise. The "Cathartic Theory" |
Created by:
acpearl
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