Across
- 3. Bowling, walking (fast pace), line dancing, and doing yoga ((2-3 days/week) (upper middle tier)).
- 10. activity movement resulting from the contraction of skeletal muscles and can be categorized into occupational, sports, conditioning, household, or other activities.
- 11. These are three amino acids with a unique branched side chain. They include leucine, isoleucine, and valine / These are preferentially utilized by muscle cells for energy / They have been shown in studies to help with delayed onset of muscle soreness (DOMS), sparing muscle glycogen, and decreasing protein degradation.
- 14. a nutrient-dense type of protein found in milk.
- 15. Bicep curls, tricep presses, squats, lunges, push ups ((2-3 days/week, 8-10 exercises 1 set of 8-12 reps) (lower middle tier 3 / 3)).
- 18. This system utilizes phosphocreatine (PCr) to transfer a high-energy phosphate to ADP. So, it helps to reform ATP / This system functions under anaerobic conditions. Muscle cells metabolize glucose under anaerobic conditions / Muscle cells do not make or store much PCr / Creatine phosphate can be obtained from two sources: ingestion of meat and internal production by the liver and kidneys / This system provides energy for short bouts (~10 seconds) of high-intensity activity.
- 19. This system kicks in after PCr-ATP system cannot keep up / This functions under anaerobic conditions / Muscle cells metabolize glucose to pyruvate and then convert pyruvate to lactic acid acid / Using their glycogen stores in the muscle first, then utilizing the stores in the liver / The system provides a small amount of ATP / Enough to sustain vigorous activity for up to 180 seconds / Fatigue will start to occur after this time.
- 20. Heat-related illness that can occur after intense exercise and is characterized by weakness or dizziness, dark urine, headaches / Move victim to cool, shady spot, lie on back with legs slightly elevated above chest level and cool the person; monitor as well.
- 21. refers to the amount of time spent in an exercise session.
- 23. subset of physical activity that is planned, structured, and repetitive (has a final or intermediate objective (purpose) the improvement or maintenance of physical fitness).
- 26. the maximal oxygen uptake. This is the measure of max oxygen consumed during physical activity.
- 28. breathing hard and fast, and your heart rate has gone up quite a bit (Examples: jogging or running swimming laps, riding a bike fast or on hills, playing singles tennis, playing basketball).
- 29. includes movement & takes the muscle through a full range of motion.
- 30. These are physical activities, that increase the ability of a joint to move through it’s range of motion.
- 31. Gardening, raking leaves, mowing the lawn, walking the dog, cleaning the house, playing with your children ((Most days of the week, accumulate 30+ minutes) (bottom tier)).
Down
- 1. These are physical activities, such as pull-ups, that develop muscle strength and muscle endurance.
- 2. the ability of the heart and lungs to deliver oxygen to muscles and will determine the capacity for intense aerobic physical activity.
- 4. Running, cycling, in-line skating, stair stepping ((3-5 days/week, for a total of 150 minutes) (lower middle tier 1 / 3)).
- 5. working hard enough to raise your heart rate and break a sweat (Examples: walking fast, doing water aerobics, riding a bike on level ground or with few hills, playing doubles tennis, pushing a lawn mower).
- 6. Most dangerous form of heat-related illness / Potentially fatal condition characterized by body temperatures greater than 104°F, lack of sweating, rapid shallow breathing, confusion / Move to a cool environment and call 911 immediately.
- 7. maintains muscle in a stretched position for a certain period of time.
- 8. the term used to refer to the inherited physical characteristic that can affect athletic performance (Body size, shape, composition).
- 9. Continuous types of physical activity would not be possible if skeletal muscles depending only on the anaerobic energy systems / This system utilizes the mitochondria (POWER HOUSE OF THE CELL) to make enough ATP to maintain the activity at the level the individual wants / To increase one’s anaerobic activity, engage in an endurance training program that gradually increases the intensity level of activities / When muscle cells have plenty of oxygen available and sufficient time, they can metabolize glucose completely / This enables cells to produce about 18x more ATP energy than the amount produced by anaerobic systems / This system lasts anywhere from 2 minutes to 3 hours or more
- 12. Sitting, driving, watching TV, using a computer, texting, or playing video games (top of pyramid).
- 13. Involuntary and painful muscle contractions occurring during or after exercise / Cause is unclear, treat with rest and replace electrolytes lost.
- 16. Static stretching of major muscle groups. Holding each stretch for 10-30 seconds ((2-3 days/week) (lower middle tier 2 / 3)).
- 17. the number of times the activity is performed weekly.
- 22. how the duration frequency, and intensity increase over time.
- 24. These are physical activities that involve sustained, rhythmic contractions of large muscle groups.
- 25. a set of attributes that are either health - or skill - related & the ability to perform moderate - to vigorous - intensity activities without becoming excessively fatigued.
- 27. refers to the type of exercise performed (Walk, brisk walk, run, biking, swimming).