Nutrition 16-22
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- Only 15% of adults participate in ___minutes physical activity five or more times a week. p292
- 30
- The sense of fitness exercise helps one to feel good, _________,emotionally and_________. p292
- physically, psychologically
- Exercise reduces risks for ____________ in several ways. Including:___________,_______________,___________. p292
-
-improved heart function
-blood cholesterol
-oxygen transport - THe heart is a _____________ organ of muscle that is about the size of a ______ in adults. p292
-
four-chambered organ
fist - Exercise raises blood levels of high-density _________(HDL) known as the good cholesterol because: (p292)
-
-lipoproteins
-it carries surplus cholesterol from the tissues to the liver for breakdown and removal from the body. - Exercise lowers blood levels of low density lipoproteins (LDL) referred to as bad cholesterol. How? (p293)
- LDL carries at least two thirds of the total blood cholesterol to body tissues, rasing the cholesterol deposits in major arteries of the heart.
-
Exercise also enhances the ____________system by:
p293 -
circulatory
-increasing the oxygen carrying capacity of the blood. - the risk for cardiovascular complications increases with: p293
- increasing levels of blood pressure.
-
exercise helps control what type diabetes? p293
how? -
type 2 non-insulin.
-it improves the action of a persons production of insulin by increasing the # of receptor sites - Exercise is beneficial to weight management in three ways, what are they? p294
-
-regulates app
-increases basal metablic rate
-reduces the genetic fat deposit.
-also helps reduce stres related eating. - name some weight bearing exercises that help strengthen bones. p294
- walking and running.
- how does weight bearing exercise help? p294
- increases calcium deposits in bone, this then helps reduce the risk of osteoporosis.
- Endorphins p294
- brain opiates-made during exercise. These chemicals decrease pain and improves mood.
-
what kind of training creates and helps maintain muscle strength? p294
when starting a resistance program you should include a set of ___ to___ reps for 8 to 10 exercises. -
resistance training
8-12 - exercise benifits almost all chronic health probs. true or false P297
- true
- during any type of exercise what is needed? p296
-
fuel to burn for energy.
they are basic nurtients: cho, fat. - The aerobic capacity depends on two basic factors, what are they? p296
-
-fitness of the lungs, heart, and blood vessels
-body comp - water is an essential fluid..true or false?
- true
- physical fitness may be defined in terms of aerobic capacity, which is: p296
- the bodys ability to deliver and use oxygen as needed by the body during exercise. this is measured in terms of VO2 max
- body tissues that use more oxygen make up the _____ _____ _____ which is mainly what? p296
-
lean body mass
muscle mass. - a persons aerobic capacity depends on the % of body fat and what? p296
- lean body mass.
- with continued exercise the body temperature rises becasue: p296
- of the release of heat
- Excessive sweating can lead to p296
- dehydration
- what two fuels are used to maintain energy reserves? p296
- CHo and fat
- hypoglycemia p299
- low blood sugar level that can lead to muscle tremors, cold sweat, headache and confusion.