Endorphins

exercise may boost the production of mood-evelating brain chemicals known as

Anaerobic Exercise 

when we do an activity that causes as oxygen deficit, it is known as

Target Heart Rate

in order to get the maximum benefit from cardiorespiratory training, you should work within a range called your

Strength

If you lift a few weight reps with heavy loads, you will probably develop 

Blood Pressure

what seems to be an unlikely health-related component of physical fitness

Cardiorespiratory

the ability of the heart to pump blood throguh the body effiviently represents

Blood Type

all of the following factors influence our flexibility except

Overload Principle

for any muscle to get stronger, it must work against a greater-than-normal resistance. This is called the 

the 1st T

according to the FITT principle, which one represents how long you exercise

Enhanced Immune Response

the benefits of regular physical activity include

Walking

if you have been sedentary and want to begin a running program, your first step should be

Achilles

considered a primary muscle groups that should be targeted in a weight training program 

Complete

proteins that provide nine essential amino acids are called

Glucose

the basic fuel that our body needs is found in sugars known as

Complex Carbohydrate

grains would be classified as what type of nutrient

Dietary

considered a type of fiber that is naturally occuring in plant foods

Anti-Oxidants

reduces harmful effects caused by oxidation

Sugars

not considered to be an essential nutrient

Calorie

meant by the amount of energy that can be derived from food

Organic

foods produced without the use of chemical at any stage

Omega-3 and Omega- 6 

good in our diet to help with lowering blood pressure

Calories

Everyone's calorie needs are different 

To obtain all necessary nutrients

eat a variety of foods

What is physical fitness?

the ability to respond to routine physical demands with enough reserve energy to cope with sudden change

What are the 5 components of Health-Related Fitness?

Cardiorespiratory Endurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

Cardiorespiratory Endurance

ability to circulate blood through the body efficiently

Muscular Strength

is the force within muscles measured by the absolute maximum weight that you can lift, push, or press a given weight 

Flexibility

is the range of motion around specific joints

Body Composition

is the relative amounts of fat and lean tissue in the body

Factors that affect physical activity levels

geographic location

gender

education 

income

Sedentary Living

claims some 250,000 lives, accounting for 10% of all deaths in America every year; 

Four of the Six leading causes of death in America 

heart disease

cancer

stroke

diabetes

Sedentary People

twice as likely to die of a heart attack as people who are physically active

Exercise

makes the lungs more efficent so they take in more oxygen

Physical Sexuality

by improving physical endurance musclr tone, blood flow, and body composition exercise improves sexual functioning

Moderate-Intensity Aerobic Activity

for substantial benefits, adults should do at least 150 minutes

to increase do a double; 300

Vigorous- Intensity Aerobic Activity

adults should do 75 minutes a week 

to increase; double the numbe 150

ACSM and the AHA recommends

moderate- 30 mins a day 5 days a week

vigorous- 20 mins a day 3 days a week

Overload Principle (DEF)

a person exercising must place a greater stress/demand on the body that its usually accustomed to

The FITT Principle

Frequency------> How Often

Intensity-----> How Hard

Time-----> How Long

Type-----> Kind of Exercise

Reversibility Principle

If a person stops exercising he/she can lose as much as 50% of his/her fitness improvements within two months

RHR- Resting Heart Rate

it is the heart rate when you are inactive

THR- Target Heart Rate

it is the heart rate at which one derives maximum cardiovascular benefit from aerobic exercise. 

55% to 85% of the MHR

MHR- Maximum Heart Rate

it is the highest heart rate that can be attained by an indivisual in strenuous activity, varying with Fitness and Age

How to Calculate Heart Rate

MHR- 220-Age

THR- Mhr x Intensity (low)

THRZ-  Mhr x Intensity(low and high)

Four Major Muscles Of Your Core

Transverse