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Health > Chap 12 Final > Flashcards

Chap 12 Final Flashcards

1
Q

physical activity

A

any form of movement that causes your body to use energy

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2
Q

physical fitness

A

the ability to carry out daily tasks easily and have enough reserved to respond to unexpected demands

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3
Q

exercise

A

purposeful physical activity that is planned, structured, repetitive, and that improves or maintains physical fitness

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4
Q

mental and emotional benefits (4)

A
  • stress relief
  • mood enhancement
  • better sleep
  • improved self-esteem
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5
Q

sedentary

A

involving little physical activity, may spend most of their time watching tv, playing video games, surfing the net

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6
Q

health problems from being sedentary (9)

A
  • weight gain or obesity
  • cardiovascular disease
  • type 2 diabetes
  • cancers
  • asthma
  • osteoporosis(bones become weak)
  • osteoarthritis (caused by breakdown of cartilage in joints)
  • physiological problems like stress, anxiety, or depression
  • premature death
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7
Q

cardiorespiratory endurance

A

the ability of your heart. lungs, and blood vessels to send fuel and oxygen to your tissues during periods of moderate activity

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8
Q

muscular strength

A

the amount of force your muscles can exert

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9
Q

muscular endurance

A

the ability of your muscles to perform physical tasks over a period of time without tiring

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10
Q

flexibility

A

the ability to move your body through their full range of motion

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11
Q

body composition

A

the ratio of fat to lean tissue in your body is also an element of fitness

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12
Q

measuring muscular strength and endurance

A

partial curl-ups and right angle push ups

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13
Q

measuring flexibility

A

sit and reach

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14
Q

aerobic exercise

A

the rhythmic activities that use large muscle groups for an extended period of time, raises your heart rate and increases use of oxygen (running, swimming, biking)

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15
Q

anaerobic exercise

A

involves intense short bursts of activity in which the muscle work so hard they produce energy without using oxygen (basketball, baseball, sprinting)

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16
Q

isometric exercises

A

use muscle tension to improve with little or no movement of the body part Ex. pushing against a wall or other immovable object

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17
Q

isotonic exercises

A

combine movement of the joints with contagion of the muscles Ex. lifting free weights, pull-ups, sit-ups

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18
Q

isokinetic exercises

A

exert resistance against a muscle as it moves through a range of motion at a steady rate of speed Ex. various types of weight machines

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19
Q

specificity

A

means choosing the right activities to improve a given element of fitness

20
Q

overload

A

means exercising at a level thats beyond your regular daily activities

21
Q

progression

A

means gradually increasing the demands on your body

22
Q

warm-up

A

a gentle cardiovascular activity that prepares muscles for work

23
Q

work-out

A

the part of an exercise session when you are exercising at your highest peak

24
Q

FITT

A

sue when planning your workout
F: frequency- schedule at least 3 exercise sessions a week
I: intensity- push yourself hard enough to create overload
T: type- vary your activities throughout the week
T: time- keep your heart rate within your target range for 20 min

25
Q

cool-down

A

low level activity that prepares your body in return to a resting state; it allows your heart rate, breathing, and body temp to return to normal

26
Q

resting heart rate

A

the number of times your heart beats per min when you are not active. take you pulse for 15 sec and multiply by 4. A typical pulse rate for teens and adults is 60-100 beats per min

27
Q

frostbite

A

is a damage to the skin and tissues caused by extreme cold; the skin become pale, hard, and numb
to treat- warm place, thaw affected area with warm water

28
Q

hyperthermia

A

dangerous low body temp as a result of extreme cold

29
Q

heat exhaustion

A

a form of physical stress on the body caused by over heating

30
Q

heat stroke

A

body looses its ability to cool itself

31
Q

muscle cramp

A

sudden of sometimes painful contractions of the muscles can occur when the muscles are tired, overworked, or dehydrated

32
Q

strains

A

results from overstitching and tearing a muscle, warmup b4 exercise to reduce risk of strains

33
Q

sprains

A

injury around ligament of a joint produces pain, swelling, and stiffness

34
Q

fractures

A

broken bones cause severe pain, swelling, bruising, or bleeding

35
Q

dislocation

A

occurs when a bone pops out of its formal position in a joint, the joint will be painful and may appear misshapen

36
Q

concussion

A

an injury to the brain can result in severe headache, unconsciousness, and memory loss

37
Q

PRICE

A

P:protect the affected area with bandage or splint to prevent more injury
R:rest the muscle for at least 1 day
I:ice the affected ares for 10-15min 3 time a day for 2 days after the injury
C:compress the affected area to reduce swelling
E:elevate the injury to keep swelling down

38
Q

overexertion

A

overworking the body

39
Q

improving flexibility

A

stretching exercises

40
Q

exercise and bone strength

A

exercise increases bone density and lowers risk of osteoporosis

41
Q

fitness goals

A

good way to get motivated to get in shape, set according to your level of fitness

42
Q

personal needs (6)

A 
cost
where you live
your schedule 
your fitness level
your overall health
personal safety
43
Q

types of activities

A

60 min of exercise each day Ex. walking, biking, basketball, soccer, etc.

44
Q

moderate- intensity

A

daily dose of physical activity Ex. walking, stairs, chores, yard work

45
Q

aerobic activities

A

raise your heart rate Ex. cycling, brisk walking, running, dancing, skating, cross country skiing, team sports

46
Q

strength training

A

develops muscle tone Ex. tone arms- rowing, pull-ups; tone legs- skating, running; abdominal muscles- rowing, cycling, crunches

47
Q

flexibility exercises

A

stretching for 10-12min each day Ex. gymnastics, yoga, pilates, ballet, martial arts

Health (3 decks)

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