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| , add weights in the form of dumbbells as long as they are light enough that you can do 20 – 30 reps per set. |
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| stay with weights that allow you to complete 13 – 20 reps per set. Only increase the weight when you can easily complete 20 reps. Don’t work to muscle failure. |
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| (e.g., triceps, shoulders, calves) |
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| (e.g., chest, back, abdominals, legs) |
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| spectrum of abilities are |
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Definition
| , cardiovascular endurance , muscular strength, muscular endurance, muscular flexibility |
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| you can only increase aerobic exercises by 10% every wee |
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Definition
| With the following variables, pace intensity and duration. |
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Definition
| fruit is an example of a nutrient-dense food. It’s packed with vitamin C, potassium, and fiber, as well as good carbohydrates. In addition, for as much nutrition as you get, one kiwi is only about 40 calories. |
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| Nuts are also nutrient-dense foods. Almonds contain good fats, protein, fiber, and calcium. But just one ounce contains 160 calories, which means they are also calorie-dense. Nuts are excellent food choices, but only if you practice portion-control. |
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| A chocolate-covered doughnut |
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Definition
| A chocolate-covered doughnut is a calorie-dense, nutrient-poor food. It has about 250 calories, most of which are fat and sugar. This doughnut doesn’t contain any vitamins or fiber and very little protein. This type of fuel will slow down both your body and your brain very quickly after consuming it. When we eat too many calories, our brains grow sluggish. So do our bodies. It just doesn’t feel comfortable to have to digest more food than you need. |
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| he glycemic index measures the effects of different types of carbohydrates on the body’s blood sugar level. Refined sugar, and foods made from it, are called high-glycemic carbohydrates. |
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Definition
Low GI
Fruit and vegetables; 100% whole grain bread; beans; milk; cheeses; nuts |
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Definition
Moderate GI
Whole wheat pasta or bread; sweet potato; plain yogurt; honey |
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Definition
High GI
Packaged cereal; baked goods; white bread; white potatoes; candy; white rice; high fructose corn syrup; crackers; soda |
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| how many calories in a serving is high? |
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Definition
| A serving that is 400 calories or more is high. Try to choose foods with fewer than 400 calories per serving. Be sure to measure out the serving—don’t just estimate. |
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| how much sugar per serving |
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Definition
| but aim for less than 9 grams per serving, preferably even lower than that |
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| The total number of fat grams per serving should b |
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Definition
| The total number of fat grams per serving should be no more than 20 – 30% of the total calories per serving. Monounsaturated and polyunsaturated fats are considered healthier fats. Choose foods that contain these types of fats over other kinds of fats. |
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Definition
| Most packaged foods contain sodium as a preservative and flavor enhancer. Look at the % Daily Value on the food label. Choose foods with sodium levels per serving of around 5% to less than 20% of your daily caloric intake. |
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| an ounce for every pound you weigh |
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| to burn one pound of boudy fat how many callorieds doyou need to burn |
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Definition
| 350, with intense pedaling you can burn 500 in an hour |
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Definition
| is stored carbohydrate in your muscles and liver. When you eat carbs, your body reserves some for later. When you exercise for long periods of time, such as over 90 minutes, glycogen levels will decrease. This leads to feeling tired. It can also make you feel mentally sluggish or unfocused |
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Term
| Plyometric conditioning helps build |
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Definition
| Plyometric conditioning helps build bone mass. Plyometric movements include jumping rope, sprinting, kicking, or any other explosive, weight-bearing movements. |
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Term
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Definition
Gymnastics is one of the most comprehensively beneficial sports. It incorporates not just flexibility and strength movements, but also the following:
balance
coordination
power
discipline |
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Term
| self-destructive behaviors |
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Definition
self-destructive behaviors, such as the following:
drinking alcohol
taking drugs
committing criminal activity |
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Term
| fitting a bike to your size |
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Definition
| There should be a one-inch gap between your crotch and the crossbar. Don’t stand on your tiptoes when you measure this. Stand flat-footed on level ground. You may need to try several bikes before finding the right fit. |
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Definition
| adjust the seat. You want the seat high enough so that when you pedal, your leg extends almost completely on the pedal down stroke. If your knee is bent on the down stroke, keep raising the seat by small increments |
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Term
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Definition
| Cadence is the measure of your pedal stroke. Cadence is expressed in RPMs, or revolutions per minute. To count your cadence, count the down stroke on one leg only for 30 seconds. Then multiply by two. Most cyclists feel they can sustain 80 – 100 RPMs without getting overly tired and still getting a challenging workout. When riding is more challenging, such as going uphill, your cade |
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Definition
| left hand out bent upward at elbow |
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Definition
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Definition
| Fast-twitch muscles generate immediate speed and force. |
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Definition
| Slow-twitch muscles are better at helping you sustain long, slow distances. |
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Term
| Plyometric conditioning helps build |
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Definition
| Plyometric conditioning helps build bone mass. Plyometric movements include jumping rope, sprinting, kicking, or any other explosive, weight-bearing movements. |
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Term
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Definition
Gymnastics is one of the most comprehensively beneficial sports. It incorporates not just flexibility and strength movements, but also the following:
balance
coordination
power
discipline |
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Term
| self-destructive behaviors |
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Definition
self-destructive behaviors, such as the following:
drinking alcohol
taking drugs
committing criminal activity |
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Term
| fitting a bike to your size |
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Definition
| There should be a one-inch gap between your crotch and the crossbar. Don’t stand on your tiptoes when you measure this. Stand flat-footed on level ground. You may need to try several bikes before finding the right fit. |
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Term
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Definition
| adjust the seat. You want the seat high enough so that when you pedal, your leg extends almost completely on the pedal down stroke. If your knee is bent on the down stroke, keep raising the seat by small increments |
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Term
|
Definition
| Cadence is the measure of your pedal stroke. Cadence is expressed in RPMs, or revolutions per minute. To count your cadence, count the down stroke on one leg only for 30 seconds. Then multiply by two. Most cyclists feel they can sustain 80 – 100 RPMs without getting overly tired and still getting a challenging workout. When riding is more challenging, such as going uphill, your cade |
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Term
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Definition
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Term
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Definition
| left hand out bent upward at elbow |
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Definition
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Definition
| Fast-twitch muscles generate immediate speed and force. |
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Term
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Definition
| Slow-twitch muscles are better at helping you sustain long, slow distances. |
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| What makes cycling ideal for cross-training? (Select all that apply) |
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Definition
What makes cycling ideal for cross-training? (Select all that apply)
Your Answer
6929795:B. It's low-impact.,6929796:C. It's non-weight bearing. |
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Term
| Planning to eat fat before and during your workout will ensure high energy levels and mental focus. |
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Definition
Planning to eat fat before and during your workout will ensure high energy levels and mental focus.
Your Answer
False |
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Term
| Eating high-glycemic carbs, such as sports gels, every couple of hours when planning a full day of strenuous exercise will provide you with adequate levels of sustained energy. |
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Definition
Eating high-glycemic carbs, such as sports gels, every couple of hours when planning a full day of strenuous exercise will provide you with adequate levels of sustained energy.
Your Answer
False |
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Term
| Which of the following is an example of how a gymnast performs plyometric movements? |
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Definition
Which of the following is an example of how a gymnast performs plyometric movements?
Your Answer
6929871:B. Leaping across a mat during a floor routine ,6929872:C. Sprinting to leap onto balance beam |
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Term
| Which of the following will likely increase self-esteem? |
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Definition
Next Section Next Section
Assessment Summary
Grade Received: 85.9% (17.17 pts out of 20.00 pts)
Question Number 1 Points: 5.00/5.00
Question Text
Which of the following has the same meaning as "self-esteem"?
Your Answer
B. Confidence
Question Number 2 Points: 5.00/5.00
Question Text
Which of the following should you do when adjusting your bike so that you ride efficiently and safely?
Your Answer
6929798:A. Make sure cross bar is 1" from crotch when standing flat-footed ,6929801:D. Make sure seat is high enough so that your leg barely bends on the downstroke
Question Number 3 Points: 5.00/5.00
Question Text
What makes cycling ideal for cross-training? (Select all that apply)
Your Answer
6929795:B. It's low-impact.,6929796:C. It's non-weight bearing.
Question Number 4 Points: 2.00/2.00
Question Text
When warming up or cooling down at a track, you should do so in the inside lane.
Your Answer
False
Question Number 5 Points: 2.00/2.00
Question Text
Gymnasts stretch not only for muscle flexibility but also for joint flexibility.
Your Answer
True
Question Number 6 Points: 2.00/2.00
Question Text
Planning to eat fat before and during your workout will ensure high energy levels and mental focus.
Your Answer
False
Question Number 7 Points: 2.00/2.00
Question Text
Eating high-glycemic carbs, such as sports gels, every couple of hours when planning a full day of strenuous exercise will provide you with adequate levels of sustained energy.
Your Answer
False
Question Number 8 Points: 2.00/2.00
Question Text
Confidence gained while playing team sports cannot be transferred to other areas of your life. You need to develop self-esteem independently in different areas.
Your Answer
False
Question Number 9 Points: 2.00/2.00
Question Text
Muscle strength gained during plyometric training cannot be applied in any other type of sport.
Your Answer
False
Question Number 10 Points: 2.00/2.00
Question Text
Having strong balance, coordination, and power can help you react to accidents quickly.
Your Answer
True
Question Number 11 Points: 2.50/5.00
Question Text
When attending a track event or practice, which of the following safety guidelines should you practice?
Your Answer
6941126:A. Cross the infield to get to the other side of the track. ,6941128:C. Face toward throwing events. ,6941129:D. Be careful when stepping off of the track onto the surrounding grass.
Question Number 12 Points: 2.00/2.00
Question Text
Cross-training is not important to track-and-field athletes, because they only need to be good at running.
Your Answer
False
Question Number 13 Points: 5.00/5.00
Question Text
Which of the following is an example of how a gymnast performs plyometric movements?
Your Answer
6929871:B. Leaping across a mat during a floor routine ,6929872:C. Sprinting to leap onto balance beam
Question Number 14 Points: 2.00/2.00
Question Text
Gymnastics is a sport that requires both muscle strength and flexibility.
Your Answer
True
Question Number 15 Points: 5.00/5.00
Question Text
Which of the following is characteristic of self-confidence?
Your Answer
B. Belief in your abilities
Question Number 16 Points: 5.00/5.00
Question Text
Which of the following will likely increase self-esteem?
Your Answer
A. Accepting coach's challenge to play a new position |
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Term
Question Text
Track and field events such as sprinting build muscle strength. |
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Definition
Question Text
Track and field events such as sprinting build muscle strength.
Your Answer
false |
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Term
| A protein source like tuna is more readily absorbed by the body and more quickly useful as fuel as opposed to whey protein powder. |
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Definition
A protein source like tuna is more readily absorbed by the body and more quickly useful as fuel as opposed to whey protein powder.
Your Answer
false |
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Term
| Which of the following is characteristic of cycling uphill? |
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Definition
Question Text
Which of the following is characteristic of cycling uphill?
Your Answer
6929802:A. Cadence decreases ,6929805:D. Easier when using a low gear |
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Term
| Americans tend to get more nutrients than they need but fewer calories to sustain energy levels. |
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Definition
Americans tend to get more nutrients than they need but fewer calories to sustain energy levels.
Your Answer
False |
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Term
Question Text
A calorie is a unit that measures energy in food. |
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Definition
Question Text
A calorie is a unit that measures energy in food.
Your Answer
True |
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Term
Question Text
Which of the following meals is likely to provide you with steady, slow-burning energy? |
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Definition
Question Text
Which of the following meals is likely to provide you with steady, slow-burning energy?
Your Answer
6929779:B. Fruit and whole grain cereal ,6929780:C. Turkey and vegetables |
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Term
| Which of the following should you aim to eat at every meal? |
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Definition
Question Text
Which of the following should you aim to eat at every meal?
Your Answer
6929751:A. Carbohydrates ,6929752:B. Fat ,6929753:C. Protein |
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Term
| A serving of protein should be about equal to the size of your closed fist |
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Definition
Question Text
A serving of protein should be about equal to the size of your closed fist.
Your Answer
False |
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Term
| Which of the following is a moderate portion for a serving of fat? |
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Definition
Which of the following is a moderate portion for a serving of fat?
Your Answer
C. Tip of thumb |
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Term
| Kendra weighs 119 pounds. She wants to know if this scale weight falls within a healthy range for her height and age. Which of the following tests can help her determine that? |
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Definition
Kendra weighs 119 pounds. She wants to know if this scale weight falls within a healthy range for her height and age. Which of the following tests can help her determine that?
Your Answer
B. Body mass index test |
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Term
| Which of the following contribute to the full meaning of being in shape? |
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Definition
Question Text
Which of the following contribute to the full meaning of being in shape?
Your Answer
6929842:A. Adequate lean muscle ,6929843:B. Cardiovascular endurance ,6929845:D. Muscular endurance |
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