Ch.3 Fitness & Wellness Flashcards
What is physical fitness?
The condition of the body that enables an individual to use his/her body in activities requiring without undue experience of fatigue and exhaustion. This equates to performance and to readiness.
What are the seven characteristics of physical fitness?
- Muscular strength
- Muscular endurance
- Cardiovascular endurance
- Flexibility
- Agility
- Power
- Speed
This consists of a person’s health/disease status and risk potential. This ranges on a continuum from death to optimal well-being. This goes beyond performance. Total well being involves positive lifestyle/health behaviors for a balanced physical, mental, spiritual, and socio-emotional wellbeing.
Wellness
What are the 2 components of fitness?
1.) functional and health related fitness: important because these components don’t just focus on job functions; they are related to being fit, functional, productive, human being for a lifetime.
2.) motor fitness
What are some characteristics of functional and health related fitness?
1.) Cardiovascular fitness or endurance
2.) Flexibility
3.) Muscular Endurance(dynamic strength)
4.) Muscular Strength(absolute strength)
5.) Body Composition
What are some characteristics of Motor Fitness?
1.) Agility
2.) Anaerobic power (speed)
2.) Explosive leg strength or power
List the Factors influencing fitness/wellness with in the pyramid from top to bottom?
- Self responsibility
- Stress Management
- Tobacco Cessation
- Weight Control
- Proper Nutrition
- Regular Exercise
What is the leading cause of death?
Heart disease
Police officers have higher incidence of stress related disorders than civilian population. What are the three disorders?
1.)Alcoholism
2.)Suicide
3.)divorce
What is a Par-Q?
It is a useful checklist tool to assist in determining if medical screening is needed.
What is progressive overload?
For improvements in fitness, the demands placed on the body must be greater than those of daily activities.
What are the four principles of an exercise program?
1.) progressive overload
2.) regularity and recovery
3.) Specificity
4.) Balance
What is regularity and recovery?
Consistent exercise throughout the week, month, and years. Alternate days with different muscle groups and allow yourself with 7-8 hours of rest per night.
What is specificity?
This is when the body adapts specifically to the type of demand placed on it.
What is Balance?
Working opposing muscles like biceps to triceps. Balancing cardiovascular, strength, and flexibility training is also part of this.
What does FITT stand for?
Frequency: number of workouts per week
Intensity: how hard you exercise
Time: Duration of exercise
Type: type of exercise
What is FITT?
It is a set of guidelines to assist in incorporating the exercise guidelines to a personal fitness program.
What is target heart rate?
It utilizes heart rate as a personal monitor for exercise intensity. It is a way to determine exercise intensity by accommodating for differences in age, fitness level, stress level and environmental factors such as heat.
What amount of time is recommended for warm ups?
5-10 minutes
What amount of time is recommended for work out?
20-30 minutes
What amount of time is recommended for Cool Down?
5-10 minutes
What are some recommendations of water intake when execrations in heat?
- 8-10 glasses of water per day(1 gallon) if not exercising in heat.
- drink before, during, and after work out.
- drink 2 1/2 cups of water 2 hours prior to exercise, 2 1/2 cups 30 minutes to an hour prior to exercise and 4 ounces every 20 minutes during exercise.
What are types of body fuel?
Carbohydrates, proteins, and fats
What are non-fuel nutrients?
Vitamins, minerals, and water
