Card Set Information

2011-10-06 12:33:16

KINS 117
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  1. Who invented Aerobics?
    Jacki Sorenson
  2. Who invented Jazzercise?
    Judi Sheppard Missett
  3. Who invented Step Aerobics?
    Gin Miller
  4. True
    It takes 6 to 8 weeks of regular vigorous exercise training before you experience a "runner's high" while exercising.
  5. 7 Major Risk Factors for Coronary Heart Disease and Stroke
    • Smoking
    • Hypertension
    • High blood cholesterol
    • Physical inactvity
    • Gender
    • Increasing age
  6. True
    Individuals with poor fitness levels have an 8 times higher risk of death due to cardiovascular disease and a 5 times higher probability of dying from cancer than do persons who have good or excellent levels of fitness.
  7. True
    Women who exercise regularly cut their risk of breast cancer by half.
  8. What is the state of hemeostasis?
    • The body is at rest. It is in a state of balance.
    • Energy is being produced at the same rate that it is being used.
  9. Benefit of Physical Activity for the Skeletal System:
    • Stronger and more dense
    • Helps prevent osteoporsis
    • Help bone density increase during the young adult years and can help prevent bone loss in later years.
  10. Benefit of Physical Activity for the Cardiovascular System:
    • Heart muscle become stronger
    • Stroke volume increase (the heart can pump more blood with each beat or the same amount of blood with fewer beats)
    • Improves the ability of the cardiovascular system to deliver oxygen to the muscles.
  11. Benefit of Physical Activity for the Respiratory System:
    • Stregthens the respiratory muscles
    • Increase the amount of air you can breathe into and out of your lungs (pulmonary ventilation)
    • Improve the blood's ability to load and unload oxygen
  12. Benefit of Physical Activity for the Muscular System:
    Improve in strength, endurance, and flexibility
  13. Benefit of Physical Activity for the Reproductive System:
    • Enhance sexual pleasure
    • May result in an improved ability to cope during delivery
    • May result in a speedier recovery affter giving birth.
  14. Benefit of Physical Activity for the Nervous System:
    • Improves the coordination of the electrical impulses
    • Better ability to react with more speed, coordination, and strength.
  15. Benefit of Physcial Activity for the Pscyhological
    • Improves self-image, self-concept
    • Decreases stress
    • May decrease depression and anxiety
    • Increases endorphins, sense of well-being
    • May provide a means for increasing socialization
  16. Primary Source of Fuel for the Aerobic System:
  17. Aerobic System Production of Energy
    • Breaks down carbs and fat in the presence of oxygen to produce ATP (energy), carbon dixoide, water, and heat.
    • Carbon dixoide is transported by the blood to the lungs, where it is exhaled from the body.
    • Heat and water are released primarily through sweat.
  18. Anaerobic System Production of Energy
    • Use of two subsystems: Phosphagen system and lactic acid system
    • Phosphagen System:
    • ATP is broken down, the high energy phosphagens build it back up. The muscle can store only enough high-energy phosphagens to produce ATP for 1 to 6 seconds of activity. As the phosphagen system is depleted, the lactic acid system takes over as the main energy producer.
    • Lactic Acid System:
    • Produces ATP by breaking down carbs without oxygen. Along with energy, lactic acid and heat are produced.
    • If the activity is intense enough, the lactic acid builds up and makes the muscle feel heavy and "burn."
  19. Which system (aerobic or anerobic) is better for weight loss and health?
  20. Fatty Acid Oxidation
    An aerobic metabolic process that produces energy (ATP) through the breakdown of fatty acids.
  21. Stroke Volume
    The amount of blood the heart ejects with one beat.
  22. Cardiac Output
    The amount of blood pumped out of the heart in 1 minute.
  23. Healthy Blood Pressure Reading
    Below 140/90
  24. Agonist Muscle
    The one doing the pulling
  25. Antagonist Muscle
    The one stretching
  26. 3 Situations that Require Individuals to make Adjustments to their Workouts
    • Fitness level
    • Injury or Physical disability
    • Weight
    • Pregnancy
    • If the person is on medication
  27. When a woman is pregnant, how many extra calories must she consume in order to sustain a healthy weight?
    300 extra calorie
  28. 5 Health Related Components of Physical Fitness:
    • Cardiorespiratory Endurance
    • Body Composition
    • Flexibility
    • Muscular Strength
    • Muscular Endurance
  29. Principle of Overload
    When the muscles, including the heart muscle, are overloaded or stressed more than normal amounts, fitness gains occur.
  30. How do the Principle Of Overload apply to exercise?
    When you overload, you are temporarily increasing the amount or intensity of an exercise. As your body adapts, you experience a training effect and the exercise becomes easier.
  31. FITT Principle
    • Describes exercise and provides guidance about the appropriate amounts and intensity of exercise needeed to attain health and performance benefits.
    • F-Frequency
    • I-Intensity
    • T-Time (duration)
    • T-Type (of exercise)
  32. Principle of Reversibility
    • "use/disuse principle"
    • use it or lose it within 2 weeks of the time you stop exercising, your body begins to adapt to the lack of activity.
  33. How long does it take for the body to adapt to a lack of activity?
    2 weeks
  34. True
    Optimal aerobic training occurs when you exercise 3 to 5 times a week and starts to plateau at a frequency of 5 times a week.
  35. When you include core training, what does core mean?
    Abdominals, back, cheast, buttocks, and shoulder girdle muscles.
  36. 4 Components of an Aerobic Dance Exercise Class
    • Warm-up
    • Aerobics
    • Cool-down
    • Strength and toning
  37. 4 Healthy Lifestyle Habits that can substantially lower your risk of disease and premature death
    • Exercise
    • Eating a health, well balanced diet
    • Weight training
    • Do not smoke or drink
  38. Maximum Heart Rate (MHR)
    207- (0.7x21)= 192.3
  39. Target Heart Rate (THR)
    192.3x0.7= 134.6 (lower)

    192.3x0.85=163.5 (higher)