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PE & Health 11 > Stuy Guide 3: Concepts of Health > Flashcards

Stuy Guide 3: Concepts of Health Flashcards

(60 cards)

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1
Q

Can be defined as any form of exercise or activity that uses the aerobic metabolism

A

Aerobic exercise

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2
Q

A vital factor in delivering energy to sustain any activity

A

Oxygen

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3
Q

Through which aerobic exercise is used to improve the cardiovascular system

A

Aerobic metabolism

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4
Q

True or False: Aerobic exercise makes the heart, lungs, and blood vessels more efficient and capable of moving oxygen-carrying blood in every two pumps.

A

False; every single pump

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5
Q

Are also improved by aerobic exercises, aside from the cardiovascular system

A

Muscular and bone fitness

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6
Q

Examples of light to vigorous activities

A

Walking, stair climbing, and jump rope

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7
Q

Needed to have to develop aerobic capacity

A

Purposeful, planned, and skillful execution

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8
Q

Important parts of the workout plan

A

Warm up, cool down, and proper clothing

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9
Q

A kind of activity used to improve the strength capacity of the bone and enhance growth especially among teens

A

Bone strengthening exercise

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10
Q

Other terms referred to bone strengthening exercise

A

Weight bearing or weight loading activity

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11
Q

Is increased due to the force impacting the bone and thereby increasing bone strength

A

Bone density

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12
Q

Where the force that impacts the bone are commonly coming from

A

Impact of the ground or surface, tool/eqipment in contact with any part of the body

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13
Q

A high impact exercise that should be done twice a week and should not follow nor precede heavy aerobic exercises

A

Bone strengthening exercise

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14
Q

Is also developed from bone strengthening exercise just like in aerobic exercise

A

Muscle function

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15
Q

A replacement to duration when lifting weights

A

Repetition

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16
Q

Good exercises or activities to develop bone strength:

A

Plyometrics or jumping exercises, weight lifting, basketball, volleyball, running, gymnastics, resistance exercises (use of resistance bands)/exercises using equipment

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17
Q

Exercise used to improve the muscle strength and increase muscle mass by exposing the group of muscles to a resistance in a form of weight or force

A

Muscle strengthening exercises or strength training

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18
Q

Factors used to formulate a muscle strengthening workout

A

Frequency, intensity, and repitition-set

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19
Q

Determined by the amount of weight or force that the muscle have to work against with

A

Intensity

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20
Q

Is 8 to 12 repetitions per set - meaning a set is composed of 8 to 12 repetitions

A

Repetition

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21
Q

A very heavy form of exercise as the muscles have to be deliberately overloaded

A

Muscle strengthening exercise

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22
Q

Can be experienced due to muscle strengthening exercise, meaning have to work more than its usual capacity, to be able to improve

A

Fatigue

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23
Q

Good exercises to develop muscular strength

A

Lifting weights, push-ups, sit ups, and all resistance exercises

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24
Q

Any exercise performed and sustained over a period of time with oxygen as a necessity to deliver energy

A

Aerobic exercise

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25
Purpose of aerobic exercises
To improve the capacity of the heart to pump more oxygen-rich blood to the working muscles
26
(Aerobic exercises) done through:
Purposive, planned, and skillful execution
27
Factors to consider in improving aerobic capacity
Frequency, intensity, time/duration
28
Increased bone density =
Increased bone strength
29
A kind of exercise method which includes resistance training and lifting weights, causing the body's muscles to work or hold against an applied force or weight
Muscle strengthening exercise
30
An example of an exercise that benefits the three areas: improves aerobic fitness, the weight of the body improves strength of the leg muscles, and the impact of the weight-ground-foot contact improves bone strength
Running
31
An organic compoud that provides energy to drive the many processes in living cells (e.g., muscle contrction)
Adenosine triphosphate
32
Means that the aerobic energy system relies on the circulaory system (breating in oxygen) in order to create ATP for energy use
Aerobic system
33
A process of producing ATP without oxygen; provides the body with the explosive short term energy without the need of oxygen; breakdown the glucose without using oxygen
Anaerobic system
34
System that takes place when the ATP runs out to put into action; chemical reactions occur where a phosphate (P) splits away and enery is released
Creatine phosphate system
35
Stored form of glucose found in the liver ad muscles which is made up of connected glucose molecules
Glycogen
36
An organic acid produced in the muscles tissues during strenous exercises
Lactic acid
37
The powerhouse of the cell; organelle which takes in nutrients, breaks them down, and creates energy rich molecules for the cell
Mitochondria
38
Needed to produce physical movements, maintain body temperature, and keep up metabolic activities
Energy
39
A compound required by all physical movements in our body
Adenosine triphosphate (ATP)
40
Stored in the muscle so it is available immeadiately to produce movements
Adenosine Triphosphate (ATP)
41
True or Fale: ATP in the muscles is unlimited.
False; limited
42
Three types of energy system
ATP-PCr system, glycolytic system, oxidative system
43
Very rapid production of ATP but not over a long duration; short sustained power
ATP-PCR system
44
Rapid production of ATP but not a long over duration; movements at a max effort for 1 to 2 minutes
Glycolytic system
45
Slow production of ATP but for a long duration; moderate to vigorous long duration activities to 3 minutes and longer
Oxidative system
46
A system that utilized the available ATP stored in the muscles and PCr
ATP-PCr system
47
ATP-PCr can sustain physical movements from _____ because the stored ATP-PCr in the muscles is limited.
6 to 15 seconds
48
Any physical activity beyond 15 seconds utilized carbohydrates through glucose to produce ATP through _____.
Glycolytic system
49
Number of minutes glycolystic system can sustain
2 minutes
50
The by-product of Glycolytic system and its possible effect
Lactic acid, muscle fatigue
51
Involves the use of oxygen to produce ATP; can use carbs, fats, or proteins
Oxidative system
52
Have to be broken down in an oxidative system; results in a longer process
Fats and proteins
53
Explosive movements (e.g., jumps, kicks, punch, poer lifting)
ATP-PCr sytem
54
High intensity movements (sprint, running, plyometric)
Lactic acid system/glycolytic system
55
Vigorous intensity (e.g., distance running, aerobic dance)
Oxidative system
56
Can be observed in many physical activitues like squat jump and burpees in cross-fit workout
Quick maximum force
57
Responsible for the maximum force longer than the ATP-PCr system
Lactic acid system
58
Where exercises that last approximately beyond three minutes are operated
Oxidative system
59
Have more mitochondria in their muscles and are therefore more ble to use oxygen
Children
60
Children are not able to tolerate short burst of energy of exercises that require _____ and _____.
High intensity, short repetition

PE & Health 11 (4 decks)

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