Chapter 12

Question 1

Aerobic

Answer 1

long duration exercise using large muscles, does NOT require more oxygen than can be taken (jogging, biking, roping jumping)

Question 2

Anaerobic

Answer 2

Short duration exercise in high intensity, requires more oxygen than can be taken. (sprinting, weight lifting)

Question 3

Benefits of Aerobic exercise (15)

Answer 3

1. improves function: lungs, circulatory
2. lungs w/ greater elasticity to breathe air
3. delays degenerative changes aging
4. increase RBC production in bone marrow
5. maintain normal blood pressure reduce hypertensives
6. short recovery from strenuous activity
7. strengthen hear muscles
8. burn calories
9. lower resting pulse rate
10. tone muscles to improve strength
11. increase endurance
12. accelerate speed of food absorption
13. improve posture
14. reduce LDLs and serum cholesterol
15. Increase HDLs

Question 4

physical fitness

Answer 4

ability to do one’s work and have energy remaining for recreational activities

Question 5

Components of Physical Fitness

Answer 5

1. muscular strength
2. muscular endurance
3. cardiorespiratory endurance
4. flexibility
5. body composition
6. agility

Question 6

muscular strength

Answer 6

the absolute maximum force a muscule can generate (the most that can be lifted in one life)

Question 7

muscular endurance

Answer 7

the ability to do continuous muscular work (the amount of work that can be done over time)

Question 8

Cardiorespiratory endurance

Answer 8

the ability of the circulatory system to supply oxygen to the muscles and remove waste products of muscular contraction

Question 9

flexibility

Answer 9

the ability to move the joints of the body through their fullest range of motion.

Question 10

body composition

Answer 10

the proportion of lean body mass (bones and muscles) to the percentage of body fat

Question 11

agility

Answer 11

the ability to move with quickness, speed, and balance

Question 12

psychological benefits of exercise:

Answer 12

1. increased self-esteem
2. more positively perceived by others due to physical appearance
3. feeling more alert and able
4. being better worker
5. decreased feelings of depression and anxiety
6. better able to manage stress
   etc

Question 13

endorphins

Answer 13

brain neurotransmitters that decrease pain and produce feelings of well being. ( naloxone blocks the effects of opiates)

Question 14

dopamine

Answer 14

antidepressant and activates sexual feelings

Question 15

two chemicals the body secretes during exercise

Answer 15

endorphins and dopamine

Question 16

Parasympathetic rebound

Answer 16

before and during exercise, epinephrine and norepinephrine are released. After, the parasympathetic nervous system stops and a calming sensation occurs.

Question 17

moderate to high intensity exercise increase…

Answer 17

cerebral blood flow, glucose, and oxygen levels to enhance brain functioning.

Question 18

increase in what cause increase in memory?

Answer 18

increased norepinephrine

Question 19

Principles of exercise

Answer 19

intensity, frequency, duration

Question 20

intensity

Answer 20

how hard you exercise

Question 21

frequency

Answer 21

how often

Question 22

duration

Answer 22

how long

Question 23

how long of moderate exercise a day should you do

Answer 23

30-45mins

Question 24

target heart rate

Answer 24

should be raised 60% -80% of max rate; the low and high rate to strive toward

Question 25

how much strenuous exercise should you do a week, how long?

Answer 25

20-30 mins, 3-4 days a week

Question 26

Rockport fitness walking test

Answer 26

one way to access your cardiorespiratory system

Question 27

warmup

Answer 27

(10-15 min) reduces risk of cardiac rhythm problems/ heart attack and muscle strains

Question 28

Cool-down

Answer 28

(5 -10mins) reduces risk of blood pooling in vein/fainting, and reduces lactate (waste product of exercise) and muscle soreness.

Question 29

fluids

Answer 29

2-3 glasses before,1-3 during, 2-3 after