1-10 MATCHING TYPE

VITAMIN A - helps to maintain good eyesight

UNSATURATED FATS- help to lower LDL cholesterol and

decrease the risk of heart disease. Unsaturated fats are
avocados, olive oil, fatty fish such as salmon, and nuts and seeds

SATURATED FATS- have been shown to increase the risk of

heart disease and increase cholesterol levels.Saturated fats are
animal fats, dairy, coconut oil, and palm oil.

MILK - Consume milk, milk products, and other calcium-rich food

such as small fish and shellfish, everyday for healthy bones and
teeth.

SUPER FOODS (PROTEIN, CARVOHYDRATE) - "superfoods,"

include lean proteins, healthy carbohydrates, and fats essential to
our health. Superfoods are a rich source of vitamins, minerals,
and antioxidants relative to the amount of calories that they
contain. Some superfoods contain compounds that increase our
metabolism for more efficient fat burning.
(PYRAMID FOOD)
"EAT A LITTLE"- fats, oils, sugar and salt
"EAT MOST" - rice, root crops, corn, noodles, bread and cereals

VEGETABLES AND FRUITS - are the main sources of vitamins,

minerals, and fiber, while milk is a good source of calcium.

VITAMIN E- acts as an antioxidant and helps to maintain healthy

skin

IRON- helps blood to transport oxygen throughout the body

CALCIUM AND PHOSPHOROUS - helps to maintain strong

bones and teeth

HEMOGLOBIN - Red blood cells contain hemoglobin, a protein

that binds to oxygen and carries it throughout the bloodstream.

1-10 ENUMERATION

COMPONENTS ESSENTIAL TO OVERALL NUTRITION

•Carbohydrates
•Protein
•Vitamins and Minerals
•Healthy fats
STAGES OF THE FOR CARDIOVASCULAR ENDURANCE
EXERCISE PLAN
•the Initial Conditioning Stage
•the Improvement Conditioning Stage
•the Maintenance Conditioning Stage
PRINCIPLES OF EXERCISE PRESCRIPTION
•type
•duration
•frequency
•intensity
•volume.

1-30 MULTIPLE CHOICE

UNIT 6, 7, AND 8

STABILIZATION - is the first and foundational training phase and

it focuses on using one’s body weight to correct posture and
maintain joint support. This requires high amounts of balance,
controlled movements, and endurance from the parts of the body
you are working out. When an injury occurs, rehabilitation begins
in this phase. Some examples of stabilization exercises include a
single-leg squat with a three-second hold or a dead hang.
ADAPTATION - the process of progressively getting better
through pushing your body to its limit and letting it fully recover.

PERIODIZATION - refers to training that is structured around

periods of progressively-loaded training stress followed by rest.
This method is advocated by sports scientists and trainers
because the body’s natural state is one of adaptation.

MAXIMUM STRENGTH - After achieving mastery over the

foundational and hypertrophy phases, max strength is the phase
where you get to test your limits. By this point, if you have
followed the correct training approach, you will have conditioned
your central nervous system and stabilized your body to be ready
for the heavier loads you will be introducing.

VOLUME - is a sum of the intensity, frequency, duration, and

longevity of a physical activity program.

INTENSITY (MODERATE & VIGOROUS) - is defined as the level

of effort being exerted by the participant and can be measured in
a variety of ways. This refers to how difficult an exercise is.

CARDIORESPIRATORY FITNESS- refers to the capacity of the

circulatory and respiratory systems to supply oxygen to skeletal
muscle mitochondria for energy production needed during
physical activity.

CARDIORESPIRATORY ENDURANCE- the ability to perform

large-muscle, whole-body exercise at moderate to high intensities
for extended periods of time (Saltin, 1973).

EXERCISE PRESCRIPTION- commonly refers to the specific

plan of fitness-related activities that are designed for a specified
purpose, which is often developed by a fitness or rehabilitation
specialist for the client or patient. Due to the specific and unique
needs and interests of the client/patient, the goal of exercise
prescription should be successful integration of exercise
principles and behavioral techniques that motivates the participant
to be compliant, thus achieving their goals.

CONTINUOUS TRAINING- training involves conditioning-stage

exercises, such as walking, jogging, cycling and swimming. The
intensity is maintained continuously between 50% and 85%
(maximal oxygen uptake). For those individuals with initially low
functional capacities, continuous training may be initiated at 40%
of functional capacity.

MAINTENANCE STAGE- When you reach your goal or target

functional capacity, the maintenance stage begins. This stage is
usually reached after the first 6 months of training but can be
reached beforehand, depending upon what you are training for. It
is important to reassess your goals at the beginning of this stage.

AEROBICS INTERVAL TRAINING- is best suited for those

beginning in the poor or low cardiorespiratory fitness classification
because it is less intense. Aerobic interval training uses exercise
bouts of 2 to 15 minutes at an intensity between 60% and 80% of
your functional capacity. Those with poor or low functional
capacity should start with 2- to 3-minute exercise intervals at 60%
to 70% of their functional capacity. Rest intervals should take
approximately the same time.

- is reserved for those in the higher cardiorespiratory fitness

class who desire to increase speed and overall aerobic
power. An aerobic interval training usually results in lactic
acid concentration and muscular discomfort. The chance of
injury is greater because of high muscle contraction. A
warm-up should be done, along with stretching. The training
is usually between 30 seconds and 4 minutes at an intensity
of 85% to 100% of functional capacity (maximal oxygen
uptake).

AEROBICS CROSS TRAINING- an individualized combination of

various aerobic training methods with a variety of intensities and
modes. It is primarily for exercisers in the maintenance phase of
conditioning who want variety and intensity based on how they
feel during a workout.

CIRCUIT TRAINING- akes you through a series of exercise

stations with a brief rest period. Historically, circuit training was
designed to enhance muscular endurance. Alternatively, aerobic
circuit training programs are a great way to enhance your
cardiorespiratory level. Stations may include: stationary cycling,
treadmill running or walking, elliptical training, moderate stair
climbing and rowing.

MUSCULAR SKELETAL FITNESS - a multidimensional

construct comprising the integrated function of muscle strength,
muscle endurance, and muscle power to enable the performance
of work against one's own body weight or an external resistance.
No single measure of any of these dimensions adequately
describes an individual's overall level of musculoskeletal fitness;
rather, each of these dimensions must be assessed individually,
compared with appropriate performance or health standards, and
then interpreted in an integrated and unified assessment of
overall musculoskeletal fitness.

HYPERTROPHY- This is when the muscle increases in size due

to increased levels of tension. This phase of training is
recommended prior to the maximum strength phase because an
individual will make more “gains” in this phase, which will
eventually accommodate heavier loads.

HOW MANY REPITITION TO HAVE HYPERTROPHY ?

-The most effective rep range for hypertrophy is 6-12 reps, for 3-6
sets.

MAXIMUN STRENGTH - By this point, if you have followed the

correct training approach, you will have conditioned your central
nervous system and stabilized your body to be ready for the
heavier loads you will be introducing.

HOW MANY REPS TO ATTAIN MAXIMUM STRENGTH

-The most effective rep range for max strength is 1-5 reps, for 2-6
sets.
MINERALS AND VITAMINS
the main roles of vitamins and minerals is to support overall
health and play an important role in cell metabolism and
neurological functions. Vitamins help to aid in energy production,
wound healing, bone formation, immunity, and eye and skin
health. Minerals also perform a vast array of functions in the body
such as providing structure to the skeleton, helping to maintain
cardiovascular health, and also to act as cofactors in enzymatic
reactions. Consuming a balanced diet of fresh fruits, vegetables,
whole grains, dairy, and lean meats can help to ensure that your
body has enough nutrients to perform all of its functions. A few
examples are:
- Vitamin A – helps to maintain good eyesight
- Calcium and Phosphorus – helps to maintain strong bones
and teeth
- Iron – helps blood to transport oxygen throughout the body
- Vitamin E – acts as an antioxidant and helps to maintain
healthy skin

SODIUM - Processed and convenience foods are high in sodium,

and you often might not even notice it. (Salty foods)

IODINE - Low urinary iodine excretion is still a prevalent problem

among pregnant and lactating mothers, indicating to low iodine
intake. Iodine is important during pregnancy because it is needed
for the brain development of the infant while lactating mothers
must have adequate supply of iodine in their breastmilk.

PROTEIN - the main role of protein is to provide your body with

the building blocks to build cells and other tissues. Protein gets
broken down into amino acids which mainly get used for growth,
development, repair, and maintenance of body tissues. Protein
provides structure to muscle and bones. Protein also helps to
repair tissue when it gets damaged. For example, your skin has a
protein in it called keratin and when your skin gets damaged then
the keratin protein helps to harden the new skin cells to repair the
damaged layer. Protein has a lot of functions in the human body
and too many to explain in this brief summary. Good sources of
protein can be found in beef, pork, chicken, fish, beans, eggs, and
dairy products. There are other sources of protein as well but this
is a general list of the main sources. Lastly, not all proteins are
created equal. Animal proteins have been shown to have better
bioavailability, or absorption, in the body. This just means that
your body can absorb animal proteins better than plant proteins.

FATS - the main role of fat is to provide structure and cushion to

cells and membranes. Fats help to prevent damage to the human
body by providing cushion. Fats are also crucial in helping to
absorb certain vitamins. The vitamins A, D, E, and K are the only
fat-soluble vitamins. The rest of the vitamins are water-soluble.
Dietary sources of fat are animal fats, avocados, oils, nuts, dairy,
fish, and coconut. Not all fats were created equal either. Try to
consume more polyunsaturated and monounsaturated fats than
saturated fats. Saturated fats have been shown to increase the
risk of heart disease and increase cholesterol levels. Unsaturated
fats help to lower LDL cholesterol and decrease the risk of heart
disease. Saturated fats are animal fats, dairy, coconut oil, and
palm oil. Unsaturated fats are avocados, olive oil, fatty fish such
as salmon, and nuts and seeds.
CARBOHYDRATES - the main role of carbohydrates is to provide
energy and fuel for your body much like gas provides fuel for a
car. Carbohydrates are made up of sugars or starches that are
bound together. Carbohydrates get stored in your muscles and
also your liver as glycogen. Your body stores carbohydrates to
always make sure you have enough energy for your daily
activities, even if you were to skip a meal or two. Your body
breaks down those carbohydrates mainly into glucose which is
the main form your cells use for energy. Carbohydrates are found
in fruits, grains, rice, beans, and numerous vegetables. Some
carbohydrate-rich vegetables are potatoes, yams, and corn.

POWER - is the final phase of training. This phase focuses on

generating the greatest possible force in the shortest amount of
time. An extraordinary level of strength must be achieved to fully
comprehend the potential of power development.

SATURATED FATS - animal fats, dairy, coconut oil, and palm oil.

UNSATURATED FATS - avocados, olive oil, fatty fish such as

salmon, and nuts and seeds.