UNIT 2 EXAM REVIEW KINE 2115 FITNESS FOR LIVING DUE 16TH SEPTEMBER

UNIT 2 EXAM REVIEW KINE 2115 FITNESS FOR LIVING DUE 16TH SEPTEMBER Muscular Strength - CORRECT ANSWER-The greatest force that can be produced by a muscle Muscular Endurance - CORRECT ANSWER-How long a muscle can sustain a submaximal contraction Periodization - CORRECT ANSWER-manipulating the frequency, intensity, and volume of training Overload Principle - CORRECT ANSWER-exposure of the body to a stress that it is not accustomed to Fast Twitch Fibers - CORRECT ANSWER-muscle fibers that contract rapidly and forcefully but fatigue quickly Slow Twitch Fibers - CORRECT ANSWER-muscle fibers that contract at a slow rate and have very good endurance Functional Strength - CORRECT ANSWER-Addresses the specificity to an even greater extent than modification of mode, volume, and frequency Isotonic Contraction - CORRECT ANSWER-Muscle contraction against a variable resistance and speeds Isometric Contraction - CORRECT ANSWER-Muscular contraction with little or no movement Eccentric Phase - CORRECT ANSWER-Muscle Lengthens Concentric Phase - CORRECT ANSWER-Contracts while shortening When does our strength begin to decline naturally? - CORRECT ANSWER-between 20- 30 years What are the functions of muscle tissue? - CORRECT ANSWER-Movement, Posture, Generate heat, Return blood to the heart, Metabolism How does muscle mass affect metabolism? - CORRECT ANSWER-extra pound of muscle can increase resting metabolism by about 35 calories per day What percent of our body weight is muscle? - CORRECT ANSWER-40% What are optimal training conditions to achieve gains in strength training in terms of frequency per week? - CORRECT ANSWER-4-6 per week What are the 3 components of a sound strength training program? - CORRECT ANSWER-Mode, Volume, and Frequency What percent of a one-rep maximum is a good level to start a weight training program? - CORRECT ANSWER-50-60% What is the required time frame to see significant strength improvement? - CORRECT ANSWER-Minimum of 8 weeks How does reduced strength affect the aging person? - CORRECT ANSWER-lessons the quality of his/her mobility and can lead to musculoskeletal injury Is walking sufficient for sustaining muscle mass in the lower body? - CORRECT ANSWER-No How does strength training affect the female's muscle(s)? - CORRECT ANSWERDecrease body fat and improved muscle Do men and women have the same quality of muscle fibers? - CORRECT ANSWERYes What assessments are used to determine muscular endurance? - CORRECT ANSWER-Bench Jump, Abdominal Crunch, Push-ups, Modified Dip When is a spotter recommended? - CORRECT ANSWER-Free Weights Daily total fat should be what % of daily total caloric intake? - CORRECT ANSWER-20- 35% Cholesterol consumption should be kept below ____ mg per day - CORRECT ANSWER-180 mg General daily sodium intake should be less than _____mg per day. - CORRECT ANSWER-2300 mg Vegetarianism - CORRECT ANSWER-Consumption of a diet consisting predominantly of plant foods. Nutrient Density - CORRECT ANSWER-Contains alot of significant nutrients with low calories Carbohydrates - CORRECT ANSWER-Body's preferred energy source simple carbohydrates - CORRECT ANSWER-Sugars, hold them to a minimum. They increase your risk of CVD and obesity Complex Carbohydrates - CORRECT ANSWER-High in fiber, vitamins, and minerals. Low in fat, calories and are cholesterol free. Has longer chains of sugars. Fats - CORRECT ANSWER-Contains 9 calories per gram, Avenue for transportation of Vitamins (A,D,E, & K). Important for cell regulation. Saturated Fats - CORRECT ANSWER-Solid at room temperature, comes from animals, and elevates your LDL cholesterol (builds up in blood vessel wall) Polyunsaturated Fats & Monunsaturated fats - CORRECT ANSWER-Must consist of 10% of fat within an American's diet, can help lower LDL, and doesn't raise LDL cholesterol Complete Protein - CORRECT ANSWER-contains all 9 essential amino acids Incomplete Protein - CORRECT ANSWER-a food that lacks one or more essential amino acids (vegetables) Dispensible amino acids - CORRECT ANSWER-These 11 nonessential of these, they are already produced by the body Indispensable amino acids - CORRECT ANSWER-These 9 are essential, they come from the individuals diet Added sugars - CORRECT ANSWER-sugars and syrups that are added to food during processing or preparation. They provide no nutrients. Found in 47% of beverages and 75% of snacks and sweets Vitamins - CORRECT ANSWER-Organic compounds that help convert food into energy there are two types: Fat-soluble: Dissolved/stored in fat A,D,E,K Can reach toxic levels if supplements are taken Water-soluble Dissolve in water, removed daily B-Complex, C Must be consumed on a daily basis Minerals - CORRECT ANSWER-Inorganic compounds needed in small amounts. They provide structure and regulation to of body processes such as: Muscle contraction Blood Clotting Protein synthesis Component of enzymes What are the major minerals we need? - CORRECT ANSWER-- Iron (used to make hemoglobin) - Calcium (used for bone formation Iron - CORRECT ANSWER-Used to make hemoglobin, part of the red blood cells. Insufficiency of this causes Anemia Calcium - CORRECT ANSWER-Used for bone formation and a lack of this leads to osteoporosis Soluble Fiber - CORRECT ANSWER-It dissolves or forms a gel in water, is thought to be helpful in lowering blood cholesterol levels. Is also valuable in stabilizing blood glucose levels. Good sources include: citrus fruits, oats, barely, kidney beans, and apples Insoluble Fiber - CORRECT ANSWER-It does not dissolve in water, is found in numerous fruits, grains, and vegetables. Helps waste flow through the digestive tract Phytochemicals - CORRECT ANSWER-Chemicals in plant-based foods that are not nutrients but that have effects on the body. omega-3 fatty acids - CORRECT ANSWER-polyunsaturated fatty acids commonly found in fish oils that are beneficial to cardiovascular health DASH diet - CORRECT ANSWER-Dietary Approaches to Stop Hypertension. Consistent with the Dietary Guidelines and ChooseMyPlate Mediterranean Diet - CORRECT ANSWER-A dietary pattern associated with cultures bordering the Mediterranean Sea; the pattern emphasizes whole grains, fruits, vegetables, legumes, nuts, seeds, fish, and olive oil and limits meat, saturated fat, and full-fat dairy products. ChooseMyPlate - CORRECT ANSWER-USDA food grouping system that guides nutrition and health. The section representations: 1 - Grains 2 - Vegetables 3 - Fruits 4 - Meat and Beans 5 - Dairy Food