Looks like no one added any tags here yet for you.
Nutrition
the study of food at work in our bodies, our source for energy, and the medium for which our nutrients can function.
Water
solvent for all soluble ingredients in the blood and cells.
absorption of nutrients
The _____________________ starts the moment we begin to digest our foods, as they are transported to assist all the metabolic processes in the human body.
F, 7
T OR F:
The human body requires eight major types of nutrients.
Micronutrients
are important but required in smaller amounts.
Water and Fiber
Not all nutrients provide energy but are still important, such as
Vitamins
are essential organic compounds that the human body cannot synthesize
Carbohydrates, Fats, Roughages, Minerals, Proteins, Vitamins, Water
Major Nutrient Classes
Carbohydrates
main source of energy
Fats
one source of energy and important in relation to fat soluble vitamins.
Roughage
the fibrous indigestible portion of our diet essential to health of the digestive system.
Minerals
those inorganic elements occurring in the body and which are critical to its normal functions.
Proteins
essential to growth and repair of muscle and other body tissues.
Water and Fat Soluble Vitamins
play important roles in many chemical processes in the body.
Water
essential to normal body function as a vehicle for carrying other nutrients
60
__% of human body is composed of water
proper nutrition
It indicates that ____________________ can boost any exercise routine and affect performance and feeling of well-being while exercising.
T
T OR F:
The best kinds of nutrition depends on the results that a person is seeking and type of exercise being performed
endurance, carbohydrates
According to the studies reported by the Mayo Clinic indicate that ____________ often can be improved by eating larger amounts of ________________ in the days preceding an event.
Health
a dynamic condition resulting from a body's constant adjustment and adaptation in response to stresses and changes in the environment for maintaining an inner equilibrium called homeostasis
Exercise
known as physical activity.
Exercise
any movement that works your body at a greater intensity than your usual level of daily activity.
heart rate
Exercise raises your ______ _______ and works your muscles and is most commonly undertaken to achieve the aim of physical fitness.
Endurance, Strength, Balance, Flexibility
4 Basic Categories
Endurance
increase your breathing and heart rate
Endurance
They keep your heart, lungs and circulatory system healthy and improve your overall fitness.
Endurance
Building your ____________ makes it easier to carry out many of your everyday activities.
Strength
make your muscles stronger.
Strength
They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries
Balance
help you not to falls, a common problem in order adults
Balance
Many lower-body strengths exercise also will improve your
Flexibility
stretch your muscles and can help your body stay limber.
flexible
Being __________ gives you more freedom of movement for other exercise as well as for your everyday activities.
Warm-Up, Conditioning, Cool Down
3 Types of Exercises
Warm Up Exercise
Consist of a gradual increase in intensity in physical activity, joint mobility exercise and stretching, followed by the activity
Warming Up
brings the body to a condition at which it safely responds to nerve signals for quick and efficient action.
Body Conditioning
refers to exercises that increase your strength, speed, endurance or any other physical attribute.
Conditioning Workouts
can trim fat, increase muscle tone and prepare your body for the rigor of sports.
body conditioning
Virtually every exercise you do at home or in the gym is a form of ______ _____________, but you should design balanced workouts to get the most of your routine.
Aerobic, Anaerobic
2 Types of Conditioning Exercises
Aerobic Conditioning
is to use large muscles for extended period of time, increasing your cardiovascular endurance in the process.
Anaerobic Conditioning
sometime called metabolic conditioning
Anaerobic Conditioning
involves short, intense workouts that use fast-twitch muscles such as burpees, jump rope, jumping jacks and squat thrusts.
Cool Down Exercise
also known as “warm down”
Cool Down Exercise
an easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting or near-resting state.
slow jog, walk, stretching
Depending on the intensity of the exercise, cooling down can involve a _______ or ______. With lower intensities, __________ can be used.
Individuality, Specificity, Progression, Overload, Adaptation, Recovery, Reversibility
Principles of Exercise Program
Individuality
This principle maintains that no two individuals will benefit from exercise exactly the same way physically or psychologically.
Specificity
A principle of exercise that states that specific kinds of exercises must be done to develop specific aspects of the body and specific aspects of fitness.
Specificity
The adaptation of the body or change in physical fitness is specific to the type of training undertaken. Exercising a certain body part, component of the body, or particular skill primarily develops that part or skill.
Progression
a training principle used to create personal training program to improve physical fitness, skill and performance.
Progression
The principle implies that for athletes to improve their fitness levels, they must continually increase the physical demands to reach an optimum level of overload
Overload
A principle of exercise that states that the only way to improve fitness is to increase over time.
Overload
This can mean increasing the amount of resistance, increasing the amount of time, or increasing the speed.
Adaptation
Refers to the process of the getting accustomed to a particular exercise or training program through repeated exposure.
Optimal Adaptation
requires recovery time.
Recovery
It is essential in any exercise to allow for repair and renewal of the body
Reversibility
This principle states that if you don’t maintain a regular program, your state of physical fitness will regress.
Aerobic Exercise
Is any physical exercises of low to high intensity that depends primarily on the aerobic energy-generating process.
Aerobic Exercise
Refers to the use of oxygen’s to adequately meet energy demands during exercise via aerobic metabolism.
Aerobic Exercises and Workouts
are one of the best and most important factors for body fitness and those who do aerobics regularly get extended lifespan with great working capacity and decreased risk of coronary artery diseases, blood pressure issues, cancer and diabetes
Zumba Routine
incorporate interval training – alternating just and slow rhythms help improve cardiovascular fitness.
Zumba
is an aerobic activity recommended for most healthy adult by the Department of Health and Human Services.
Yoga
isn’t considered aerobic exercise
Yoga
some research finds it can be just as good as aerobics exercise for improving health.
Muscle Pain, Overexertion, Joint Pain
Side Effects of Overexercising
Muscle Pain
Rigorous and regular aerobics causes muscular pain in chest, shoulder, calf muscles, hips and thighs
Overexertion
Can cause a person to feel dizzy after a workout. Its occur when people push themselves too hard during physical activity.
Joint Pain
Can cause temporary damage in delicate joints leading to several bone health issues such as arthritis, osteoporosis, low bone.