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Define the word aerobic.
"with oxygen"
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Why is oxygen necessary during an aerobic activity
to burn fuels which produce energy for prolonged activity
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What does excersing aerobically do physiologically for the body?
increase the efficiencey of the heart, lungs, and circulation system.
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Why is it important to have a healthy heart?
ability to supply plemnty of oxygen and nutrients to the working muscles during normal activity
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Define aerobic activities.
rhythmical, continous, and involves large muscle groups
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Give 3 example of an aerobic activity
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Define muscular strength.
the amount of force a muscle can exert for a brief period of time.
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Muscular stregthening exercises play a key part in preventing what two things?
- osteoporosis
- prevents decrease in metabolism
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Define atrophy.
loose strength if a muscle is stressed accustomed to.
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What causes atrophy?
if the muscle is stressed less than it is, like broken limbs.
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Define muscular endurance.
the ability of muscloes to sustain repeated contractions against a fixed object
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Give an example of muscular endurance.
picking up a heavybox then picking up 10 in a row
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What activities require prolonged muscular exertion?
sit-ups, push-ups, raking leaves, shoveling snow, and pushing a lawn mower.
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Which muscular groups need extra strengthening?
hamstrings, abs, lower back
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What is muscular balance?
balance between quads and hamstrings
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What is functional strength?
exercise that helps you for real life activities.
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Which muscles are included in your core muscles?
abdominal muscles, back muscles, and smaller muscles.
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Define flexibility.
the range of motion possible around a joint
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What should be the goal of a stretching program?
maintain maximal function
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When is it best to preform your stretching program?
after an aerobic or muscular workout
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Why is the Hurdler's position dangerous?
puts the knee in a position of misalignment which can cause injury to tendons and ligaments
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What does your body weight include?
muscles, bones, organs, body fuild, and body fat.
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What does lean body mass mean?
when the fat is removed
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Having too much "adipose tissue"(fat) has been associatied with what health risks?
heart disease, diabetes, hypertension, arthritis, gall bladder disease, and sleep disorders
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What is a better indicator of your fittness?
percentageof body fat
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What affect does long term exercise have on body fat and body weight?
decreases body fat and does not always have an immediate effect on body weight
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Women are considered to be obese at a body fat of___?
32 % or higher
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Men are considered to be obese at a body fat of _____?
25% or higher
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Women are considered to be fit __ to ___% body fat and men at ___ to ___%?
- women 21 to 24%
- men 14 to 17%
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Name the four common ways of determining body fat.
- hyarostatic weighing
- bioelectrial impedance
- skin fold measurement
- circumference measurement
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Name five other required ingredients needed for Optimal Fitness.
- eat well
- get enough sleep
- nuture your spiritual life
- stop smoking
- manage chronic stress
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