Term
| Sprinting using ______ metabolism, meaning that it is high impact, very fast, in short bursts |
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Definition
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Term
| _______ metabolism is used during swimming, which is low impact, slow, consistent improvement for a long period of time |
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Definition
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Term
| ______ metabolism uses oxygen in its process to break down food into energy. It produces a large amount of energy that releases slowly over time. It fuels low intensity and long endurance activities such as long distance running and swimming. |
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Definition
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Term
| _________ metabolism does not require oxygen in its process to break down food into energy. It produces a small amount of energy when compared to aerobic metabolism. The small quantity of energy however, is released more quickly than aerobic metabolism, and is therefore used to fuel short bursts high intensity activity. Anaerobic metabolism is used for activities such as sprints and weightlifting |
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Definition
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Term
| What are the two major groups of nutrition sources? |
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Definition
| macronutrients and micronutrients |
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Term
| Macronutrients include what four chemicals |
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Definition
| carbohydrates, fats, proteins, water |
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Term
| _____________ are best obtained by eating a variety of foods from all food groups. |
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Definition
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Term
| Vitamins and minerals are examples of what major nutrient group? |
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Definition
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Term
| The USDA recommends 50% of daily calories come from _______ |
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Definition
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Term
| Carbohydrates are converted into ______ for blood suger and ______ for quick source energy |
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Definition
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Term
| What macronutrient fuels anaerobic matabolism? |
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Definition
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Term
| If too little ______ are consumed, the result is fatigue and decreaed performance |
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Definition
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Term
| ______ is used as an energy source when too little carbohydrates are consumed |
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Definition
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Term
| ________ breakdown facilitates fat metabolism |
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Definition
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Term
| The _______ requires carbohydrates to function properly |
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Definition
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Term
| Which macronutrient is the precursor to steroid hormones and vitamin D |
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Definition
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Term
| Which macronutrient stores and carries vitamins? |
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Definition
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Term
| Which macronutrient regulates hunger? |
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Definition
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Term
| Which macronutrient is the preferred fuel source for mild to moderate intensity aerobic exercise? |
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Definition
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Term
| Which macronutrient regulates hunger? |
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Definition
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Term
| USDA recommends ____% of calories come from fat |
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Definition
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Term
| Training increases the portion of energy derived from _____ and decreases the portion from ________. |
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Definition
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Term
| USDA recommends approximately ____% of calories come from protein |
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Definition
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Term
| In vegetarian diets, what type of protein provides the equivalent to some animal protein sources? |
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Definition
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Term
| ____ is not a primary energy source, but will be used when carbohydrates are not available for use. |
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Definition
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Term
| You should consume protein ____ minutes after training |
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Definition
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Term
| Too little _____ can result in failure to repair body tissues, body damage from micro tears in muscle, bone stress, breakage of red blood cells, oxidation of cells. |
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Definition
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Term
| What are the two classifications of vitamins? |
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Definition
| fat soluble and water soluble |
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Term
| What type of vitamins are stored in fat tissue? |
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Definition
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Term
| What four types of vitamins are fat soluble? |
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Definition
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Term
| What type of vitamin disperses in the body's fluid? |
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Definition
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Term
| What types of vitamins are water soluble? |
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Definition
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Term
| What vitamin is good for healthy vision and skin? |
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Definition
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Term
| What three vitamins help energy metabolism? |
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Definition
| Vitamins B1, B2, and B3. (Thiamin, Riboflavin, and Niacin |
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Term
| What two vitamins assist glycogen metabolism? |
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Definition
| B6 (Pyridoxine) and Biotin |
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Term
| Which vitamin maintains cartilage, bone, and dentine? |
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Definition
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Term
| Which vitamin assists absorption of calcium? |
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Definition
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Term
| Which vitamin is an antioxidant to prevent cell damage? |
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Definition
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Term
| Which vitamin assists nucleic acid and amino acid metabolism? |
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Definition
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Term
| Which vitamin is important in blood clotting? |
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Definition
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Term
| Which type of micronutrient are all metalic elements? |
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Definition
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Term
| Which 2 minerals assist bone and tooth formation? |
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Definition
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Term
| Which mineral assists fluid balance and nerve transmission? |
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Definition
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Term
| Which mineral assists liver function? |
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Definition
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Term
| Which mineral assists nerve function? |
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Definition
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Term
| Which trace mineral assists energy metabolism? |
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Definition
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Term
| Which trace mineral may be important in maintenance of bone structure? |
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Definition
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Term
| which trace mineral assists digestion? |
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Definition
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Term
| which trace mineral assists iron metabolism? |
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Definition
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Term
| which trace mineral is a possible antioxidant and functions with vitamin E? |
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Definition
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Term
| which trace mineral is a constituent of thyroid hormones and metabolism? |
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Definition
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Term
| which trace mineral assists glucose and energy metabolism? |
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Definition
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Term
| How much is an ideal amount of protein per serving? |
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Definition
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Term
| Dehydration results from being __% below normal body weight due to fluid loss |
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Definition
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Term
| To control weight, you should calculate your energy equation to how many calories should be consumed daily. Multiply your _____ by the estimated amount of physical activity. If energy expended is greater than energy intake, weight is lost. |
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Definition
| The BMR or basal metabolic rate |
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Term
| Functional training promotes ______ by training the whole body versus training one targeted muscle group. This means you prevent injuries by everyday training. |
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Definition
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Term
| Most core movement exercises last ______ minutes |
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Definition
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Term
| Until able to engage in the prescribed exercises using the full range of motion and good form, the student will be instructed not to apply a rapid pace. This is the most important concept of the program and is referred to as ______ |
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Definition
| the FOSI Principle (The Fonzi principle), which means form over speed and intensity. |
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Term
| Use the ______ to counteract the normal abdominal tension that arises from intense exercise. |
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Definition
| crocodile pose. This means to lie on your stomach with arms folded at 45 degrees above your shoulders. |
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Term
| In the diaphragmatic breathing known as the ______ pose, lie on your back and focus on the navel's rise and fall with each breath. |
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Definition
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Term
| What type of exercise has show to be most effective in controlling physiological sugar (glucose), insulin levels; also lowering bad cholesterol and raising good cholesterol? |
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Definition
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Term
| Human performance workouts include what five core movements? |
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Definition
| squat, butterfly sit up, mountain climber, squat thrusts, burps |
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Term
| What are the cool down exercises |
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Definition
2 minute heart rate walk
shoulder stretch
triceps stretch
quad stretch
butterfly stretch
calf stretch
modified hurdler stretch
piriformis stretch
1/2 pretzel stretch |
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