Frosh PE Test #1 Flashcards by Carson Daniel

One way to increase muscle strength and endurance is \_\_\_\_\_\_\_\_.
A.  lifting weights
B.  stretching
C.  fast-paced walking
d.  both a and b

A. lifting weights

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The ability of the heart, lungs and blood to transfer oxygen to the muscles during vigorous activity is called
A.  cardiorespiratory endurance
B.  flexibility
C.  body composition
D.  muscle endurance

D. cardio endurance

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Which strategy is an example of a healthy eating habit?
A.  planning healthy meals ahead of time
B.  always eating a healthy breakfast
C.  skipping lunch to lose weight
D.  both a and b

D. Both a and b

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What is a portion?
A.  a balanced meal
B.  the amount of a food consumed in one sitting
C.  a standard measurement of food
D.  a weight-loss strategy

B. amount of food consumed in one sitting

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What is BMI and how is it calculated?

Body Mass Index

Weight in pounds x 703/ Height in inches squared

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What is a calorie?

unit measuring how much energy you get from a serving of food

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What is essential fat?

Daily amount of fat needed to carry out body process

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What is storage fat?

Excess fat consumed beyond that required by the body. Beyond the basal metabolic rate (BMR).

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What is the basal metabolic rate (BMR)?

number of calories needed to keep your body functioning normally at rest

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What is your caloric expenditure?

Total number of calories needed to maintain BMR (body function at rest) and daily physical activity

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What BMI is considered overweight? Obese?

overweight 85-95th percentiles

obese over 95th percentile

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What diseases can result from obesity?

Diabetes
High blood pressure 
Heart disease
Stroke
Cancer 
Gallbladder disease

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What are endorphins?

mood-elevating brain chemicals

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What is a chronic disease?

Long-lasting disease

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What is flexibility?

Ability of a muscle or joint to move through its full range of motion.

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What is body composition?

Percentage of fat, muscle, bone and water in your body.

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What is a serving?

standard measurement of food such as a cup or ounce

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What is your ideal weight?

Weight that is healthy for you as an individual based on age, gender, height and activity level.

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What piece(s) of safety equipment is necessary for most contact sports?
A.  helmet
B.  eye protection
C.  knee brace
D.  both a and b

D. a and b ??????

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To prevent injury while playing sports, you should______.
A. use the same type of shoe for every sport you play
B. warm up and stretch before you begin
C. protect your eyes with regular glasses
D. reduce your water intake during the game

B. warm up and stretch before you begin

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Which four steps should you take to treat a minor bone, joint or muscle injury?
A.  exercise, ice, compression, pressure
B.  rest, ice, compression, elevation
C.  elevation, medication, ice, bandage
D.  rest, ice, compression, evacuation

RICE

B. rest, ice, compression, elevation

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What is a concussion?
A. injury caused by too much stress on a body part
B. brain injury that occurs when the brain moves around inside the skull
C. a minor muscle strain
D. a stress fracture

B. brain injury

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What is a pathogen?

any organism that causes disease.

Viruses, bacteria, protozoa, and fungi are common pathogens

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What is the immune system composed of?

What barriers to pathogens does is contain?

Network of cells, proteins, tissues and organs to prevent and fight illness.

Barriers - skin, mucous membranes, cilia, and stomach juices

What is a vector?

an organism that carries and transmits disease such as ticks, mosquitoes, and animals (rabid bats, mice, etc).

What are antibiotics?

powerful drugs used to fight bacterial infections

What is a vaccine?

dose of dead or weakened pathogens designed to create an immune response and prevent later infection. i.e. flu vaccine.

What is an overuse injury?

Injury due to too much stress on a single part of the body, often from a repeated action.

What are the components of defensive driving?

Being aware of potential road hazards and preparing to avoid them

What is an immune response?

Body's method of attacking and destroying pathogens. Proteins (antibodies) attach to foreign substance (antigen) and white blood cells destroy the antigen.

What does the lymphatic system do?

Fights infection with white blood cells.

What is a habit?

An acquired pattern of behavior. Takes 2.5 weeks.

What is circadian rhythm? How much sleep should teens get?

internal biological clock that regulates when you feel sleepy and when you feel alert 8-10 hrs

What are aerobic exercises?

Ones improving fitness of the heart and lungs

What are muscle strengthening activities? Bone strengthening activities?

Lifting weights, excercises jumping rope

What is stress?

mental and physical strain you feel in response to high pressure situations

What is a stressor?

Anything that causes stress

What is a stress response? What is stress overload?

physical changes that occur in reaction to a stressor becoming physically and mentally exhausted because of an ongoing, low-level stress response

What is droplet spread?

spreading germs through water droplets released in a cough or sneeze

What is an addiction?

physical or psychological dependence on a substance

What are positive risks?

healthy actions that challenge you to grow socially, emotionally, or physically

What is a skinfold caliper? A. an exercise machine that improves body composition B. tool that helps you stretch C. method for measuring cardiorespiratory endurance D. device that estimates the amount of body fat you have

D. Device to measure body fat

``` Your friend complains of thirst, nausea, muscle cramps, and dizziness during a run outside. What condition might he/she have? A. hyponatremia B. hydration C. dehydration D. muscle strain ```

C. dehydration

``` What percentage of an athlete's daily calories should come form protein? A. 10-15% B. 30% C. 55-60% D. 75% ```

A. 10-15%

Creatine is ________ A. a synthetic hormone B. considered safe for teen athletes to use C. produced in the liver, pancreas, and kidneys D. has not been linked to serious side effects

C. produced in the liver, pancreas, and kidneys Amino acid

``` Aerobic exercise is A. rhythmic physical activity B. uses large muscle groups C. sustained for at least 20 minutes D. all of the above ```

D. All of the above

``` Anaerobic exercise A. consists of long sustained exercise B. makes the muscles work to produce energy without oxygen C. improves flexibility D. all of the above ```

B. Short exercise bursts without oxygen improves muscle strength and cardiorespiratory (cardio) endurance

Cardiorespiratory endurance is checked by_____________ or __________________.

measuring your heart rate after vigorous physical activity VO2 max test

``` What are the three types of resistance exercises? A. Isometric, isokinetic, and isolation B. Isometric, isokinetic, and isotonic C. Isometric, isobolic, and isotonic D. Isothermal, isokinetic, and isotonic ```

Isometric exercises A. combine muscle contraction with repeated movement B. make a muscle contract through an entire range of motion C. use muscle tension to improve strength with little to no body movement D. build muscle in isolation

Isometric exercises use A. Muscle tension B. Muscle contraction

A. Muscle tension with little or no body movement i.e. Wall sits

Isotonic exercises use A. Muscle tension B. Muscle contraction

B. Muscle contraction with repeated movement Sets of lifting.

Isokinetic exercises use A. Muscle tension B. Muscle contraction

B. Muscle contraction through a full range of motion at variable speed and resistance level

PEDs (Performance Enhancing Drugs) increase a person's ability to perform at a high level T/F

True

``` The PED anabolic steroids A. Are synthetic versions of male hormones B. Have serious side effects C. Are used to stimulate muscle growth D. All of the above ```

Which three PEDs are used to increase muscle mass?

Steroids Creatine HGH Human Growth Hormone

What PED is used to enhance the oxygen carrying capacity of the blood? What are it's side effects and risks?

EPO Erythropoietin Can thicken or clot blood causing stroke and heart disease.

The herbal supplement Ephedra was used for what purpose? Why was is banned in 2004?

Stimulant that increases metabolism and burns off fat. Drug increased risk of heart attacks and caused many deaths.