Health Fitness Test Review: Chapter 2

1. Know the cardio respiratory system. To deliver oxygen and nutrients to all the cells of the body and remove waste products.
2. Health is far more than the absence of disease
3. (True) Health Fitness is a life time goal
4. (False) Performance fitness components are essential for good health.
5. The overload principle: Exercising at a level of intensity higher than is normally performed will cause the body systems being stressed to adapt to that intensity and enable the body to function more efficiently
6. Know how physical conditioning affects the aging process. Regular physical conditioning slows or delays the aging process.
7. Development of muscle tissue slows down the aging process.
8. Health is freedom from diseases plus the possession of physical fitness.
9. Flexibility falls under the Health Fitness category.
10. Coordination falls under the Performance Fitness category.
11. Know how skeletal muscles are affected by aerobic conditioning. Skeletal muscles will utilize more fat for energy than unconditioning.
12. Know what extreme exercise does to the body’s immune system. High intensive exercise or a rapid increase in training has the opposite effect and decreases the body’s immune system.
13. Study stretching for flexibility. Through appropriate stretching techniques, risk of injuries is reduced and efficiency of movement is increased.
14. Study performance fitness in regard to health fitness.
15. Know whether jogging improves flexibility. No! Jogging will not improve flexibility.
16. Study the reversible principle. Reversible principle: states that the beneficial adaptations from the conditioning process are transient and reversible. Simply pu, “use it or lose it.”
17. Know the area of blood lipids and regular exercise. Regular exercise can improve the blood lipids by lowering cholesterol, low-density lipoprotein (LDL bad cholesterol) and triglycerides. In addition, high-density lipoprotein (HDL-good cholesterol) will increase.
18. The benefits of exercise are determined by what? The benefits of exercise upon the body depend upon the type of exercises performed, the intensity and duration of the exercise, and the number of times the exercises are done each week.
19. Know the health benefits of regular physical exercise.
20. Know all six performance components: Agility, Power, Reaction Time, Balance, Speed, and Coordination.
21. Know the four basic principles of a conditioning program. Overload, Specificity, Individuality, and Reversibility.
22. Know the benefits of regular physical conditioning. Strength, muscle endurance, muscle tone, and good posture.
23. Know the four types of exercise. Aerobic, Muscle-development, Flexibility, and Anaerobic.
24. Study exercise and aging. The sooner an inactive individual begins to exercise, the greater the delay in the aging process and the sooner an increase in health benefits.
25. Know the five Health Fitness components: Cardio respiratory Fitness, Muscular Strength, Muscular Endurance, Body Composition, and Flexibility.

Chapter 3: 

1. Know the function of the lungs. The major function of the lungs is to provide a location for gas exchange between the blood and ambient air.
2. When does the heart feed itself? Obviously the slower the heart beats, the better the heart muscle itself can receive blood to feed its cells. The heart muscle receives its own blood supply only when it is at rest and not contracting.
3. Know the four cell requirements: Oxygen, Nutrients, Water, and get rid of waste products.
4. What is the basic unit of all life? The basic unit of life in the human orgasm as well as in all other forms is the cell.
5. Know the beats of an adult heart during exercise (range of beats). An adult’s heart rate may vary from 40 to 80 beats per minute at rest to as high as 160-200 beats per minute during maximum exercise.
6. Does the heart rate vary between fit and unfit persons? YES! Heart Rate during REST for unfit is 75 BPM and for fit 50 BPM; during MAXIMAL exercise for the unfit is 200 BPM and for the fit 199 BPM.
7. Know the definition of cardiac output.  The amount of blood pumped from the heart per contraction is called stroke volume. When the stroke volume is multiplied by the heart rate per minute, cardiac output is obtained.
8. Know the definition of coronary vessels. The heart is dependant on its own vascular system called the coronary vessels.
9. What is angina pectoris? The lack of oxygen to the heart can result in angina pectoris, a pain in the chest that usually radiates to the left shoulder and arm, a warning signal of impending heart damage.
10. What is the myocardium? The heart muscle.
11.  What is the Valsalva Maneuver? The Valsalva Maneuver is a forced exhalation against a closed glottis and is commonly performed while lifting heavy objects or straining.
12. Study the area on blood pressure? The ejected blood from the left ventricle has a tremendous force behind it that creates pressure against the artery walls and is called systolic blood pressure, which represents the work of the heart.
13. What is the result of blood pooling in the veins? Varicose veins
14. Know what is involved with diastolic blood pressure? When the heart relaxes, the pressure against the artery walls decreases as the blood flows away from the heart into the arterioles and indicates peripheral resistance. This pressure is called diastolic blood pressure and measures how quickly the blood flows from the arterioles into the capillaries.
15. What is another term for high blood pressure? High blood pressure (hypertension) is called the silent killer because there are no outward signs of symptoms.
16. Anemia is the result of what? Low iron intake causes a reduced concentration of hemoglobin leading to a disorder called iron-deficiency anemia.
17. Know how exercise affects plasma volume. One of the benefits of an exercise program is that it will increase one’s plasma volume. This elevated blood volume enhances both the transporting of oxygen and the regulating of body temperature.
18. Study the transporting system. The blood vessels of the body from circulatory system through which oxygen and nutrients are transported to all the cells of the body and carbon dioxide and waste products are transported away. This transporting system consists of three different types of blood vessels: arteries, capillaries, and veins.
19. Study the area on blood. Over 98% of the oxygen transported in the blood is carried by red blood cells. The blood contains over 25 trillion red blood cells with each housing about 280 million hemoglobin molecules.
20. Know the four components of cardio respiratory system. The cardio respiratory system is made up of the heart, lungs, blood vessels, and blood.
21. Know the difference between a fit and unfit heart. At rest a highly fit person’s heart will beat almost half as much as an unfit person’s heart. The fit (conditioned) heart may beat as much as 43,200 fewer times per day than that of the unfit heart.