Fitness and Nutrition
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| Define Aerobics. | Any physical activity that requires oxygen for a prolonged amount of time
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| 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.
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| Second Component of Fitness | Body Composition – Refers to the relative amounts of lean body mass and fat in your body.
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| Third Component of Fitness | Flexibility – The ability to move a joint or a combination of joints through a full range of motion.
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| 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.
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| Fifth Component of Fitness | Muscular Endurance – The ability of a muscle, or group of muscles, to exert force against a resistance.
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| 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
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| 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.
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| 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.
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| 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.
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| Principle of Specificity | Training is specific to your goal. Example: You will build muscle from strength exercises.
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| 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.
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| 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.
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| Define FITT | Frequency
Intensity
Time
Type of Exercise
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| 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.
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| 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
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| Body Posture | The position of the body in space (sitting, standing, lying down).
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| Body Alignment | The positioning of the body’s segments in relationship to each other.
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| Core Training | The use of resistance exercises to develop the muscles that support the middle of the body, especially the spine.
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| 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
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| 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%
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| What is the healthier type of dietary fat? | Unsaturated Fats
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| 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
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| 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.
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| What is the desirable percent body fat for males and females? | Males: 10%-25%
Females: 18%-30%
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| How much water should you consume a day? | 6-8 8oz glasses
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| 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.
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| Bulimia | An eating disorder characterized by binge-and-purge behavior. Purging may be accomplished through self-induced vomiting or use of diuretics or laxatives.
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