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What are the 5 basic components of physical fitness?
What are the 5 basic components of physical fitness?
Cardiorespiratory endurance, Muscle Strength, Muscle Endurance, Flexibility, Body composition
_______ and _______ systems must provide enough oxygen and energy to muscles.
_______ and _______ systems must provide enough oxygen and energy to muscles.
Cardiovascular and respiratory systems
_________ is the ability to produce force for a brief time.
_________ is the ability to produce force for a brief time.
Muscle strength
_________ is the ability to exert force for a long period of time without fatigue.
_________ is the ability to exert force for a long period of time without fatigue.
______ is the range of motion around a joint.
______ is the range of motion around a joint.
_________ is the proportion of muscle, fat, water, and other body tissues which make up body weight.
_________ is the proportion of muscle, fat, water, and other body tissues which make up body weight.
What are the six benefits provided by physical fitness?
What are the six benefits provided by physical fitness?
What are the 8 benefits of eating healthy and exercising?
What are the 8 benefits of eating healthy and exercising?
How are carbohydrates used during exercise?
How are carbohydrates used during exercise?
_________ is the primary energy source during high-intensity exercise.
_________ is the primary energy source during high-intensity exercise.
________ before a workout you should have a regular sized meal that consists of carbohydrates and proteins.
________ before a workout you should have a regular sized meal that consists of carbohydrates and proteins.
________ before a workout, you should consume a small meal/snack that consists of carbs and protein.
________ before a workout, you should consume a small meal/snack that consists of carbs and protein.
The closer you get to your workout, you should decrease ______ and _________ because they take longer to digest.
The closer you get to your workout, you should decrease ______ and _________ because they take longer to digest.
________ is the primary energy source during low-intensity exercise.
________ is the primary energy source during low-intensity exercise.
_______ is primarily needed to build and repair muscle.
_______ is primarily needed to build and repair muscle.
What role do vitamins and minerals play during exercise?
What role do vitamins and minerals play during exercise?
______ 15 to 30 minutes before you workout gives muscles immediate energy, spares glycogen stores, helps muscle damage.
______ 15 to 30 minutes before you workout gives muscles immediate energy, spares glycogen stores, helps muscle damage.
______ should be avoided before exercise because they take longer to digest, may cause stomach discomfort, and sluggishness.
______ should be avoided before exercise because they take longer to digest, may cause stomach discomfort, and sluggishness.
What should a meal look like 3-4 hours before exercise?
What should a meal look like 3-4 hours before exercise?
What should a meal look like 30-60 minutes before exercise?
What should a meal look like 30-60 minutes before exercise?
What should you eat during exercise?
What should you eat during exercise?
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Study Notes
Physical Fitness Components
- Five basic components include:
- Cardiorespiratory endurance
- Muscle strength
- Muscle endurance
- Flexibility
- Body composition
Oxygen and Energy Supply
- Cardiovascular and respiratory systems must deliver sufficient oxygen and energy to muscles during physical activity.
Definitions of Strength and Endurance
- Muscle strength: Ability to produce force for a brief time.
- Muscle endurance: Capacity to exert force for an extended period without fatigue.
Flexibility and Body Composition
- Flexibility refers to the range of motion around a joint.
- Body composition represents the proportion of muscle, fat, water, and other tissues in body weight.
Benefits of Physical Fitness
- Six benefits of being physically fit include:
- Improved overall health
- Reduced risk of cardiovascular diseases and type-2 diabetes
- Enhanced body composition, bone health, and immune function
- Better sleep quality
- Lower stress levels
Healthy Eating and Exercise Benefits
- Eight advantages of healthy eating and exercise:
- Longer training duration and intensity
- Delayed fatigue onset
- Improved body adaptation to workouts
- Enhanced body composition and strength
- Increased concentration
- Maintained healthy immune function
- Reduced injury risk
- Decreased likelihood of heat cramps and stomach issues
Carbohydrates in Exercise
- Primary fuel for exercise, sparing protein use.
- Easily digested and utilized quickly, helping to prevent early fatigue.
Key Energy Sources
- Carbohydrates serve as the main energy source during high-intensity exercise.
- Fats are the primary source of energy during low-intensity exercise.
Nutritional Timing Before Workouts
- Eating a regular meal rich in carbohydrates and proteins 3-4 hours before exercise is recommended.
- A small snack containing carbs and protein should be consumed 2-3 hours prior.
Digestive Considerations
- Decrease intake of fats and fiber closer to workout times, as they take longer to digest.
Importance of Protein
- Protein is essential for muscle building and repair.
Role of Vitamins and Minerals
- Critical for the metabolism of carbohydrates, fats, and proteins to produce energy during exercise.
Pre-Workout Nutrition
- Eating carbohydrates 15 to 30 minutes before exercise provides immediate energy, spares glycogen, and helps reduce muscle damage.
- High-fat foods should be avoided before exercise due to their slow digestion and potential to cause discomfort.
Meal Suggestions Before Exercise
- For 3-4 hours before exercise:
- Options include turkey and cheese on whole wheat, fruit and yogurt smoothie, or oatmeal with a banana.
- For 30-60 minutes before exercise:
- Suggestions include granola bars, fresh fruit, pretzels, or nonfat yogurt/smoothies.
Snack Options During Exercise
- Ideal snacks include raisins and bananas for quick energy replenishment.
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