Go on. Explore!

lvl 0 • 0 xp

lvl 1

Home Market Decks Interests

Homestead High School Physical Education Midterm

memorize.ai (lvl 286)

(0)

75 cards

()

Section 1

Preview this deck

What is a T.H.R. for someone that already has a fairly high level of fitness?

Front

1 / 75

Physics

0.0

0 reviews

5			0
4			0
3			0
2			0
1			0

Active users

All-time users

Favorites

Last updated

6 years ago

Date created

Mar 1, 2020

Cards (75)

Section 1

(50 cards)

What is a T.H.R. for someone that already has a fairly high level of fitness?

Front

.85%

Back

Thermogenesis is

Front

Digesting, absorbing, transporting and storing the food you eat. (takes 100-800 calories)(relatively steady - isn't changed easily)

Back

How do you measure your resting heart rate?

Front

Count your pulse a full 60 seconds, 5 consecutive mornings, then figure an average for the 5 days.

Back

Formula to figure your T.H.R.

Front

M.H.R X .70% or (.85%) = T.H.R.

Back

Examples of Aerobic exercise

Front

medium to long distance running/jogging, swimming, cycling, dancing, and walking

Back

Intensity

Front

How stressful the activity is

Back

You loose weight when you.....

Front

burn up more calories than you eat

Back

If your caloric input is less than your caloric output, body weight is.....

Front

decreased

Back

What is a T.H.R. for someone beginning an exercise program? (low level of fitness)

Front

.70%

Back

Time

Front

How long your exercise is

Back

What are some factors that determine your individual basal metabolic rate?

Front

Your body size and composition Your gender Your age

Back

Physical activity is

Front

playing tennis, walking, chasing the dog, etc. (variable factor)

Back

Anaerobic Exercise

Front

Exercize intense enough to trigger lactate formation

Back

How long should your T.H.R. be sustained?

Front

At least 30 minutes

Back

What are the 5 components of fitness (A total fitness program includes....all are of equal importance

Front

Cardiorespiratory fitness - strength of heart and lungs Flexibility - Range of motion of joints Muscle Strength - ability of muscle to exert force against a resistance Muscle Endurance - ability of muscle to work strenuously over a long period of time Body Composition - ratio of lean muscle mass to fat

Back

More Americans die each year from.......than any other illness or disease and many are premature deaths.

Front

Heart Disease

Back

What is hypothyroidism?

Front

an underachieve thyroid gland

Back

Technique is important when working on ....

Front

Muscular strength and Muscular endurance through body weight exercises or weight training

Back

Frequency

Front

the number of exercise sessions each week

Back

Define Metabolism

Front

The process by which your body converts food and drinks into energy. Calories combine with oxygen to release energy

Back

When do you know Cardiorespiratory fitness is improving?

Front

When your resting heart rate is lowered and/or your recovery heart rate will be quick.

Back

The three main ingredient of cardiorespiratory fitness are...

Front

FIT Frequency Intensity Time

Back

T or F: Your basal metabolic rate accounts for about 70% of the calories you burn daily.

Front

True

Back

Metabolism

Front

the chemical processes that occur in order to maintain life.

Back

Our Metabolic rate determines

Front

How fast we burn calories...metabolic rates can increase as long as 12-24 hours after vigorous exercise.

Back

Where is the Cooper Institute?

Front

Dallas, TX

Back

Define Basal Metabolic rate

Front

The number of calorie your body uses to carry out basic functions

Back

What is Maximum Heart Rate (M.H.R.)

Front

a determination of how high your heart rate can go, based on how old you are.

Back

When is exercise of cardiorespiratory benefit

Front

When the heat rate is brought up to its target zone for a minimum of at least 30 minutes at least 3 times a week

Back

The Fitness Boom began when?

Front

Early 1970's

Back

Who is the "Father of Aerobics?"

Front

Dr. Kenneth Cooper. Late 1960's

Back

caloric output = (BMR) Basal Metabolic Rate + ......

Front

Dietary Induced Thermogenesis (DIT) + Daily Activities (DA)

Back

Who usually burns more calories and why? Men or Women

Front

Men. They usually have less body fat and more muscle than do women of the same age and weight

Back

formula: body weight=

Front

Caloric input-caloric output

Back

As you get older, you burn calories slower because....

Front

the amount of muscle tends to decrease and fat accounts for more of your weight

Back

If the caloric input is greater than your caloric output, your body weight is .......

Front

increased

Back

Proper technique allows you to

Front

engage the muscle groups that the exercise is designed for and minimizes the chance of injury.

Back

What is a target heart rate? (T.H.R.)

Front

It indicates how high your heart rate should go during exercise to benefit the heart and lungs. A safe range in which to exercise.

Back

To loose weight you must.....

Front

create an energy deficit by eating fewer calories or increase the number of calories you burn through physical activity or both

Back

Anaerobic Exercise promotes

Front

Strength, speed and power

Back

When your body is at rest, it needs energy for...

Front

breathing, circulating blood, adjusting hormone levels, and growing and repairing cells

Back

Weight gain is a combination of .....

Front

genetic makeup, hormonal controls, diet composition, your environment and lifestyle (stress, sleep, physical activity)

Back

Formula for M.H.R?

Front

220 minus your age. EX: 220-15=205 MHR

Back

You gain weight when you.....

Front

eat more calories than you burn or burn fewer calories than you eat

Back

T of F: Larger or more muscular people, burn more calories , even at rest.

Front

True

Back

What medical problems slow metabolism and make you gain weight?

Front

Hypothyroidism and Cushing's Syndrome

Back

Types of Exercize

Front

Aerobic Exercise (Cardio) and Anaerobic Exercise

Back

When should you test your resting heart rate?

Front

in the morning right after you wake up

Back

Aerobic Exercise

Front

Physical Exercise of low and high intensity

Back

Other factors that determine calories burned daily

Front

Food Processing (thermogenesis) Physical Activity

Back

Section 2

(25 cards)

Immediate health effects of Childhood obesity

Front

1. more likely to have risk factors for cardiovascular disease (high cholesterol or high blood pressure) 70% of obese youth had at least 1 risk factor 2. more likely to have prediabetes (glucose levels indicate a high risk for development of diabetes 3. risk for bone and joint problems, sleep apnea, and social and psychological problems (low self-esteem)

Back

Recovery

Front

Rest periods between physical training is when muscle damage is repaired and waste is metabolized. you need 24-48 hours recovery

Back

Long term health effects of Childhood obesity

Front

more likely to be obese as an adult. at risk for heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.

Back

T of F: The percentage of children aged 6-11 years in the US who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12-19 years who were obese increased from 5% to nearly 21% over the same period.

Front

True

Back

Figure Ideal Body Weight for Boys:

Front

5'0" = 106 lbs. plus 6lbs. per inch ex: 5'9" = 160

Back

What is "Let's Move"?

Front

a comprehensive initiative dedicated to solving the problem of obesity within a generation. Michelle Obama

Back

Figure Ideal Body Weight for Girls:

Front

5'0" = 100 lbs. plus 5 lbs. per inch ex: 5'5" = 125

Back

Cross Training is ...

Front

a way to condition different muscle groups, develop a new set of skills, reduce boredom, allow you ability to vary the stress on specific muscles, reduces the repetitive strain on body.

Back

How to prevent Childhood obesity:

Front

1. healthy eating and physical activity 2. Schools and families/communities can offer healthy foods/exercise and teach about these

Back

T or F: Overweight and obesity are the result of: caloric imbalance: - too few calories expended for the amount of calories consumed - and are affected by various genetic, behavioral, and environmental factors.

Front

True

Back

Progression

Front

gradually increase both the intensity and duration of physical training routine. increase cardiorespiratory and muscular ability by about 10 percent every 10 days

Back

According to the U.S. army Fitness Training Handbook, there are 7 principles that should e followed during any type of physical training or exercise program. What is the Acronym? what are the 7 principles?

Front

PROVRBS Progression Rugularity Overload Variety Recovery Balance Specificity

Back

T or F: Too close to home: according to "Trust for America's Health" Indiana has the 9th highest obesity rate in the country (adults and children combined).

Front

True

Back

obesity is associated with these types of cancer:

Front

breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, prostate, myeloma and Hodgkin's lymphoma.

Back

How to calculate an acceptable range for body weight

Front

Add and subtract 10% of ideal body weight Ex: 5'6" female = 130 lbs ideal body wt. 130-13=117 130+13=143 (117 lbs - 143 lbs)

Back

Balance

Front

Exercise all areas of the body equally. upper body and lower body and endurance running with sprints.

Back

Overload

Front

When the work load of your exercise session exceeds the normal demands you place on your body.

Back

T of F: Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.

Front

True

Back

T or F: In 2012, more than one third of children and adolescents were overweight or obese.

Front

True

Back

T or F: overweight is defined as having excess body weight for a particulate height from fat, muscle, bone, water, or a combination of these factors. Obesity is defined as having excess body fat.

Front

True

Back

President Obama signed a Presidential Meranda creating the first ever

Front

Task Force on Childhood Obesity - conducts a review of every program and policy relating to child nutrition and physical activity and develop a national action plan to maximize federal resources and set concrete benchmarks toward Michelle's national goal

Back

T or F: Childhood obesity has both immediate and long-term effects on health and well-being

Front

True

Back

Regularity

Front

Physical training should take place 3-5 times per week and get adequate sleep and food

Back

What are the 5 pillars of Let's Move.

Front

1. Create healthy start for kids 2. Empower parents and caregivers 3. Provide healthy food in schools 4. Improve access to healthy, affordable foods 5. Increase physical activity

Back

specificity

Front

gear your training for specific goals: if you want to be a better runner, then your workouts should have a greater focus on running instead of swimming.

Back