afaa-section1.txt

• Lower risk of:
• early death
• atherosclerotic cardiovascular heart disease
• coronary heart disease
• stroke
• high blood pressure
• adverse blood lipid profile
• type 2 diabetes
• metabolic syndrome
• colon cancer
• breast cancer
• Prevention of weight gain
• Weight loss
• Improved cardio & muscular fitness
• Prevetion of falls
• Reduced depression
• Better cognitive function (for older adults)

• Better functional health (for older adults)
• Reduced abdominal obesity

• Lower risk of hip fracture
• Lower risk of lung cancer
• Lower risk of endometrial cancer
• Weight maintenance after weight loss
• Increased bone density
• Improved sleep quality

Interval training can be used to maximize aerobic power, and when done at higher intensity, to increase aerobic endurance and anaerobic power.

1. Increased maximal blood flow - maximal stroke volume increases, which increases maximal cardiac output.

2. Increased oxygen delivery and carbon dioxide removal - Maximal breathing rate increases, along with a larger tidal volume, resulting in high pulmonary ventilations (and ability to remove carbon dioxide at a higher rate), better maintaining appropriate acid/base balance.

3. Increased maximal oxygen uptake and aerobic power - increase in number of capillaries per muscle fiber, providing richer supply of oxygen & nutrients, removes carbon dioxide & other wastes, allows higher maximal rate of aerobic energy production. Increased fuel storage.

Energy - the ability to do work.

The food source for energy is the sun. The energy is transformed from light energy into a form of chemical energy that your body can use. Plants convert light energy through photosynthesis; humans and animals eat plants and consume the energy.

ATP - adenosine triphosphate

ATP is a nucleotide derived from adenosine that occurs in muscle tissue; the major source of energy for cellular reactions

The breakdown of ATP provides the only source of energy for muscular contraction. Any energy stored in the body in the form of carbs or fat must first be converted into ATP before it can be used for exercise.

• 1. Fuel source - chemical (ATP through breakdown of creatine phosphate (CP))
• 2. Intensity - High
• 3. Duration - Limited (no more than 15-20 seconds)
• 4. Three examples of activities that utilize this system:
• Sprinting, jumping, throwing, kicking and lifting heavy weights (exercises in which energy is required immediately)

• 1. Fuel source - glucose (the usable form of carb in the body)
• 2. Intensity - High
• 3. Duration - sustained, no longer than a few minutes (45-90 seconds, or 1 to 2 minutes)
• 4. Three examples of activities that utilize this system:
• prolonged sprints, 100-200 meters swimming, 1,000-2,000 meters cycling, sustained high-intensity rallies in soccer, hockey, floor routine in gymnastics.

1. Fuel source - carbs, fats and proteins

2. Intensity - low to moderate

3. Duration - long duration

• 4. Three examples of activities that utilize this system:
• sleeping, resting, sitting, walking

with oxygen, or the presence of oxygen

requiring no oxygen; usually short-spurt, high-energy activities

After the first 3-4 minutes of exercise, oxygen update has reached an adequate level to meet the ocygen demand of the tissues; heart rate, cardiac output, and pulmonary ventilation have attained fairly constant levels

aka oxygen debt. Oxygen uptake remains elevated above resting levels for several minutes during exercise recovery.

A period in which the level of oxygen consumption is below what is necessary to supply appropriate ATP production required of any exercise.

The point at which the body can no longer meet its dmand for oxygen and anaerobic metabolism is accelerated

The ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles; related to cardiorespiratory endurance.

The by-product of anaerobic metabolism of glucose or glycogen in muscle.

The volume of blood ejected by each ventricle of the heart during a single systole.

The volume of blood pumped by each ventricle in one minute.

The "pumping action" of the muscles in the extremities and respiratory system along with venoconstriction to move oxygen-poor blood back to the heart.

A condition caused by creasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain.

The greatest volume of air that can be forcibly exhaled after the deepest inspiration

A dangerous condition that can occur if an individual holds his or her breath, causing the glottis to close and stomach muscles to contract, forming an unequal pressure in the chest cavity, reduced blood flow to the heart, and insufficient oxygen supply to the brain. Dizziness, temporary loss of consciousness may occur.

Resting blood pressure average of a healthy person = around 120/80

140/90 or higher is considered to be high blood pressure, or hypertension

Bands or sheet-like fibrous tissues that connect bone to bone and reinforce joints from dislocation; they are nonelastic and have limited range of motion.

Band of dense fibrous tissue forming the termination of a muscle and attaching muscle to bone with a minimum of elasticity

White, semi-opaque fibrous connective tissue; cushions and prevents wear on articular surfaces

Anterior - to the front

Posterior - to the back or behind

medial - toward the midline of the body

lateral - side-to-side, away from the midline of the body

supine - lying face up

prone - lying face down

superior - above or the upper half of the body

inferior - below or the lower half of the body

unilateral - affects one side of the body

bilateral - affects both sides of the body equally

divide the body horizontally, into the top and bottom halfs

Divides the body vertically, into left and right sides

Divides the body vertically, into front and back halves