school Flashcards
(32 cards)
What is ILOF?
Initial level of fitness
What are the 6 steps of the exercise prescription?
ILOF, TOE, Frequency, Duration, Intensity, and LOP
What does TOE stand for?
Type of exercise
What are the types of exercise?
Anaerobic and aerobic
Whats the difference between anaerobic and aerobic exercise?
Anaerobic is without oxygen, such as sprinting. Aerobic is using oxygen such as walking or jogging.
What type of exercise is best for your health?
Aerobic
What is frequency?
How often you exercise (should be 3X a week)
What is duration?
How long do you exercise? (should be 30 mins a day at least)
What is intensity?
Percentage of heart rate max, you should reach 70% of your max HR.
How to find your max heart rate?
220 minus your age.
What does LOP stand for?
Length of prescription.
What should be the LOP?
For the rest of your life, but you see benefits after 6 weeks. At the end of 6 weeks your resting HR will go down one beat per week.
How many calories in a pound of fat?
3500
What are nutrients?
The useful parts of food
What are the energy nutrients?
Carbohydrates, Fats, and Protein
What is in carbs, fats, protein?
- Glucose
- Glycerol - saturated vs unsaturated
- Amino acids
What order do the energy nutrients burn?
Carbs, fats, then proteins.
What are the building nutrients?
Vitamins, Minerals, Water
What are the different vitamins?
Fat soluable: A, D, E, K (pot, THC)
Water soluble: B, C, Alcohol
What is in minerals?
potassium, calcium, salt
What is stress?
Body’s response to physical and mental demands
Two types of stress?
Distress, eustress
What’re the 3 stages of stress?
Alarm, resistance, and exhaustion
What is the alarm stage?
Body diverts blood, HR increases, and BP increases. 150 pound person = 6 quarts of blood
