PES 1097 UVU FINAL – Flashcards
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Which organ is part of the cardiorespiratory system?
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lungs
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Cystol is when..
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it contracts
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what is the typical resting heart rate for a healthy individual?
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60 bmp
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what is the definition of ATP?
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the basic form of energy used by the cells
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Anemia is associated with the deficiency of...
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Iron
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what is cardio endurance?
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ability to sustain muscular tension over time
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what can one expect to exercise with intensity?
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fitness benefits when person exercises harder than his/her normal level
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which activities are best for developing cardio endurance?
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activities that involve continuous, rhythmic movement of large muscle groups
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which is one of the functions of the cardio system?
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transporting nutrients
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proteins supply the body with ___ calories per gram
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4
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carbohydrates supply the body with ___ calories per gram
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9
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animals foods are...
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complete protein
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whats the recommend daily intake of fiber for men?
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38 grams
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whats the storage muscle for liver and carbohydrates?
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glycogen
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whats the recommended daily intake of protein?
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10-35%
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the primary function of a vitamin is to...
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let chemical reaction take place
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what is the best definition for self efficacy?
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a persons belief she or he can take action and perform a specific task
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what is the definition of muscular strength?
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the amount of force a muscle can produce with a single maximum effort
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what is a characteristic of the typical american diet?
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its too high in unhealthy fats
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the primary function of carbohydrates is to
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supply energy to the bodies cells
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what are the 3 leading causes of death in the US?
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heart disease, cancer and chronic lower respiratory diseases
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the first step in developing a personal fitness plan is to..
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set goals
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fats supply the body with ___ calories
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9 calories
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foods from plants are ___ protein
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incomplete
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which of the following is not a function of fats?
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to form important components of blood
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an amino acid is..
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protein building blocks
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the AMDR for total daily fat intake is
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45-65%
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the recommended daily intake of fiber for women is ___ grams
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25
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for which does a BMI value of 17.5 or less become a diagnostic criterion?
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anorexia
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how is a person with a BMI of 26.5 classified?
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overweight
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how is a person with a BMI of 31.2 classified?
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obese
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which benefit comes with flexibility?
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prevention of muscle strains
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according to the ACSM how many days per week should one perform stretching exercises?
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2 or 3
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what is the focus of dynamic stretching
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functionally based movements
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which type of stretching usually requires a partner?
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PNF
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what is true about type 1 diabetes?
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it accounts for 5%-10% of all cases of diabetes
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which approach for the prevention and management of low back pain is correct?
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exercises should be performed at least 3 days per week
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what is the approx. percentage of americans classified as obese?
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30%
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what is true for type 2 diabetes?
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it best prevented through a healthy diet and regular exercise
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what BMI range is considered healthy?
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between 18.5-24.9
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at what age do people typically begin to loose muscle mass?
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30
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what is the best description for isometric?
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applying force without a change in the length of the muscle
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what is the MINIMUM number of training days per week for gaining strength?
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2
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what is the recommended amount of resistance and number of reps for improving muscular endurance?
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40-60% RM; 15-20 reps
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upon which does static flexibility depend?
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structure of a joint
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what are the yellow fibers that make connective tissue in a muscle?
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elastin
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which is an outcome of good flexibility?
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lower risk of sport injury
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for overall fitness, how many different exercises should a weight training program have?
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8-10
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which stretching program conforms to ACSM recommendations?
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3 days per week, 20 seconds per stretch, 4 reps
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which type of stretching to experts is recommended for general fitness?
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static
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when should a person perform stretching exercises?
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after a warm up or workout
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in 1970 how much has the daily calorie intake among americans increased?
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500 calories
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which factor can lead to the development of type 2 diabetes?
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age
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which lifestyle change can benefit a person with diabetes?
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increasing daily physical exercise
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what level of body fat in a man may signal muscular wasting and fatigue?
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3-5%
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what is the def. of essential fat?
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fat incorporated into the organs and tissues
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how many reps of a stretch are needed in each session to improve flexibility over time?
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2-4
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what type of stretching features contracting a muscle prior to stretching?
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PNF
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which is an essential component of safe passive stretching?
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good communication with partner
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which include core muscles?
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abdomen, pelvic floor, buttocks, sides of the trunk, hips and pelvis
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what does successful body management of body comp require?
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long term, consistent coordination of many aspects of a wellness program
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what is the best classification of exercise that improves muscular force exerted as a muscle shortens?
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concentric
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during which exercise does a muscle lengthen as it contacts?
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eccentric contraction
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what is a good resistance technique for developing explosive strength?
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isokenetics
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what is the best description of isokinetic exercise?
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free weights adapt to real life motion
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what is the best way to build individual muscle strength and muscle size?
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use heavy resonate and few reps and multiple sets
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in weight training what is the definition of a set?
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group of reps followed by a rest period
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which defines an antagonistic muscle?
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a muscle that is stretched when an agonist contracts
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what determines flexibility?
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heredity
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what are joint capsules?
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semi-elastic structures that surround major joints
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what are the 2 principle types of connective tissues in a muscle?
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elastin and collagen
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what can benefit from stretching?
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it allows muscles to lengthen
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an appropriate frequency for a cardiorespiratory endurance program is ___ times per week
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3-5
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whats an example of a micronutrient?
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minerals
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proteins supply the body with ___ calories of energy per gram
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4 calories
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whats an example of a source of incomplete protein?
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nuts
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which of the following is a primary function of fats in your diet?
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the aid in our body's absorption of certain vitamins
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the major source of fuel for the body during rest and light activity is...
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fats
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the major source of fuel for the body during rest and for high activity is..
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carbohydrates
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which fat has the most health benefits?
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monounsaturated
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the AMDR for total daily carbohydrate intake is
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45-65%
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what does physical wellness encompass?
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eating well
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what can result from appropriate stress management?
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a decreased susceptibility to disease
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what is the best def. of locus of control?
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the figurative "place" considered responsible for events in a persons life
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def. of physical activity?
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movement carried out by the skeletal muscle that requires energy
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which condition is closely linked to heart disease?
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low cardio fitness
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which characteristic helps improve interpersonal and social wellness?
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a network of caring people
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approx. number of nutrients that can be identified to being essential to the human body is...
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45
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excess fat in the diet is used for...
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energy storage
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to control your cholesterol levels you should limit..
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the amount of saturated fats in your diets
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which one of the following fats raise the level of HDL while in your blood?
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monounsaturated fatty acids
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defined carbohydrate are lower in..
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fiber and minerals and unrefined carbohydrates
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what best describes a person who is 25 pounds overweight and same with their relatives?
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external locus of control
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which identifies pre contemplation state of the change model?
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when a person beliefs they don't need to change
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what term is for the bodies ability to perform large muscle dynamic exercises for moderate to high levels of intensity?
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cardio
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what characterizes healthy body comp?
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proportions of muscle, bone and water and an acceptable portion of fat
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what is the best way to loose body fat?
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sensible diet and regular exercise
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which activity best demonstrates specificity traits of training?
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doing pushup to develop chest and shoulder muscles
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how does cooling down help those who exercise?
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restores circulation to normal resting condition?
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what is the name of the upper chamber before passing blood to the lower ones?
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atrea
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diatol is when it...
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relaxes
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which small blood vessels distributes blood to the blood vessels?
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capalaries
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what function does the alveoli serve in the lungs?
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allow for the exchange of carbon dioxide and oxygen
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which element is an energy containing nutrients?
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fat
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into what substance does most carbohydrates break down in congestion?
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glucose
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which activity primarily uses the immediate energy system?
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lifting weights
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when does the body utilize fat for fuel?
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when its mid to low intensity activity
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which response occurs immediately when one exercises?
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increase heart rate
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what is the long term affect of regular cardio exercise?
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increases the size of heart
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what is the most important exercise factor when achieving a training effect?
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intensity
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what makes up a motor unit?
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motor nerve is connected to a muscle fiber
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what describes a muscle fiber?
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and individual muscle cell
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what characterizes slow twitch muscle fibers?
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their fatigues resistance like a marathon runner
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what characterizes fast twitch muscle fibers?
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rap contraction
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which activity predominately accesses slow twitch fibers?
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walking and jogging
