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Health and Wellness > Chapter 7 > Flashcards

Chapter 7 Flashcards

1
Q

Federal exercise requirement

A

greater than 150 minutes of moderate

vigorous= 75 minutes each week

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2
Q

Exercise benfits

A
  • boost energy
  • improve mood
  • sooth stress
  • improves sleep
  • look and feel better
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3
Q

Physical activity

A

any movement produced by the muscles that results in energy spent

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4
Q

Fitness

A

the ability to respond to routine physical demands, with enough energy reserve to cope with sudden change

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5
Q

Evaluate own fitness by

A
  • income
  • illness
  • inactivity
  • and a sense of hope/hopelessness
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6
Q

Physically fit qualifications

A
  • meet daily energy needs
  • can handle unexpected demands
  • are protecting yourself against potential health problems
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7
Q

Health related components of physical fitness

A
  • cardiorespiratory fitness
  • metabolic fitness
  • muscular strength
  • muscular endurance
  • flexibility
  • body composition
  • functional fitness
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8
Q

Cardiorespiratory fitness

A

ability of the heart to pump blood through the body, aerobic exercise

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9
Q

Aerobic exercise

A

working out strenuously without pushing to the point of breathlessness, improves cardiovascular, metabolic, and cognitive well-being

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10
Q

Metabolic fitness

A

optimal functioning of body systems

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11
Q

Muscular strength

A

force within muscles, measured by the absolute maximum weight that you can lift, push, or press

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12
Q

Muscular endurance

A

ability to perform repeated muscular effort, number of times you can lift

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13
Q

Flexibility

A

range of motion around specific joints

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14
Q

Body composition

A

relative amount of fat and lean tissue

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15
Q

Functional fitness

A

performance of activities of daily living

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16
Q

Aspect of pursuing a broader vision of total fitness that encompasses every dimension of health

A
  • physical
  • emotional
  • social
  • intellectual
  • occupational
  • spiritual
  • environmental
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17
Q

Students exercise ___ as they progress

A

less

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18
Q

Most drastic drop in activity occurs in ___

A

freshmen

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19
Q

What increases when fitness drops

A
  • total cholesterol
  • harmful low density lipoprotein cholesterol
  • fasting glucose (blood sugar)
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20
Q

What are major contributors to unhealthy change

A

drop in exercise frequency and intensity

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21
Q

Psychosocial factors that increase students physical activity

A
  • peer pressure (more for men)
  • exercise partner
  • flexible class schedule
  • access to fitness facilities
  • sense of being stressed
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22
Q

Tell of cell phone ___ intensity

A

lowers

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23
Q

Exercise

A

physical activity that requires planned, structured, and repetitive body movement with the intent of improving one or more physical fitness components

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24
Q

What is the greatest health problem in of the 21st century

A

physical inactivity

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25
Q

Benefits of exercise start ___

A

now, with immediate and long-term effects

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26
Q

Head-to-toe benefits

A
  • stronger heart muscles
  • heart rate and resting pulse slow
  • BP drop
  • risk of heart attack declines
  • bones become denser
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27
Q

rigorous exercise

A

increases the risk of sudden cardiac death for men

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28
Q

regular physical activity ___ overall danger (especially in women)

A

lowers

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29
Q

Indicators of increased risk of heart disease

A

high cholesterol

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30
Q

Exercise benefits

A
  • lowers levels of the indicators of increased risk of hear disease
  • risk of developing the prediabetic condition metabolic syndrome
  • reduce blood fats
  • makes lungs more efficient
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31
Q

Vital capacity of lungs

A

the maximum amount of air volume the lungs can take in and expel

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32
Q

Genetic predisposition to cardiovascular disease can ____

A

improve their cardiorespiratory fitness

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33
Q

Physical activity can ___ several cancers by ___

A

reduce, regulating sex hormones, insulin, and prostaglandins, enhancing the immune system

  • breast
  • colon
  • endometrial
  • prostate
  • pancreatic
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34
Q

Greatest risk for osteoporosis are ___

A

women who are very skinny and keep low weight by dieting

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35
Q

The birth control ____ is associated with low bone density

A

Depo-Provera

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36
Q

What kind of exercise is the quickest route to building bone

A

high-impact aerobics, like Zumba

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37
Q

What kind of exercise is recommended for adults to maintain bone mass

A

moderate to high-intensity weight bearing activites

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38
Q

What exercises are not shown to increase bone density

A

squat, leg press, calf press

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39
Q

Long term weight loss requires ___ minutes of ____ activity every week

A

250, moderate

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40
Q

Benefits of resistance training

A

increases lean tissue and decreases fat

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41
Q

Dieters who work out__

A

improve body composition and suppress appetites

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42
Q

Exercise is an ___ treatment for ___ to ___ depression

A

effective, mild-moderate

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43
Q

Exercise with ___ intensity _ times a week to help mild depression

A

moderate, three

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44
Q

Exercise helps ___ relapse

A

prevent

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45
Q

Long-duration aerobics help improve ___ skills

A

cognitive

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46
Q

Exercise can help aging brain by ____

A

increasing blood flow

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47
Q

What two components lower the risk of stroke

A

healthy body max index and physical fitness

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48
Q

What kind of fitness is associated with higher intelligence

A

cardiorespiratory fitness

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49
Q

___ intensity increases happiness in men

A

vigorous

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50
Q

Women are happiest after ___ intensity

A

moderate

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51
Q

Exercise helps with happiness by

A
  • reducing tension
  • reducing stress
  • improving concentration
  • boosting mood
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52
Q

what is “runner’s high”

A

increased levels of endorphins (mood-elevating brain chemicals) , can happen after 20 minutes regardless of intensity

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53
Q

Exercising slows aging as

A
  • loss of lean muscle
  • increased body fat
  • lower risk of heart disease
54
Q

Staying active as age helps ___

A

protect parts of the brain related to memory

- increases the size of the brain involved in balance

55
Q

Most common risk of exercise is

A

hypertrophic cardiomyopathy (HCM)

56
Q

Hypertrophic cardiomyopathy (HMC)

A
  • genetic

- thickening of heart muscle

57
Q

Contact sports have a risk of___

A

chronic traumatic encephalopathy (CTE)

58
Q

Chronic traumatic encephalopathy (CTE)

A
  • result of head injuries

- headache, short-term memory loss, dementia

59
Q

Key recommendations for activity

A
  • avoid inactivity
  • substantial health benefits need 150 m/w
  • extensive benefits need 300 m/w
  • ## muscle-strengthening and involve all muscle groups 2 days/w
60
Q

American Heart Association exercise recommendations

A
  • moderate cardiorespiratory exercise 30m/d for 5 d/w
    or
  • vigorous cardiorespiratory 20m/d for 3 d/w
  • 8 to 10 strength-training 2 d/w with 8-12 reps each
61
Q

Moderate intensity

A

working hard enough to sweat but being able to carry on a conversation, between 3 and 6 METs

62
Q

Min amount of exercise required to lower risk of premature death is ___

A

500 MET minutes of exercise per week
or
150 m/w of moderate 3-5 MET activity (walking)

63
Q

Metabolic Equivalent of Task (MET)

A

amount of energy a person uses at rest

- 4 MET = 4x the energy used at rest

64
Q

500-1,000 METs a week yield ___ benefits

A

substantial

65
Q

Those who engaged in 10 or more times the recommendation showed ____ benefits

A

no

66
Q

Fundamental to any activity plan

A
  • overload principle
  • FITT
  • reversibility principle
67
Q

Overload principle

A

requires a person exercising to provide greater stress on the body that it is accustomed to

68
Q

Progressing overloading

A

gradually increasing physical challenges, benefit without risks

69
Q

FITT

A
  • need to work harder at greater intensity to improve
  • threshold where fitness improves
  • Frequency
  • Intensity (increase HR to target zone)
  • Time (30-45 of aerobic)
  • Type
70
Q

Reversibility principle

A

use it or lose it

71
Q

Cardiorespiratory endurance

A

ability of heart, lungs, and circulatory system to deliver oxygen

72
Q

Anaerobic exercise

A

amount of oxygen taken in can’t meet need, results in oxygen deficit

  • high intensity, short durations
  • work organs, not muscle
73
Q

Nonaerobic

A

frequent reset inbetween

74
Q

Pedometers

A

count steps and translate to miles

75
Q

Activity trackers

A

most reliable

76
Q

Watches

A

don’t track distance

77
Q

Heart Rate monitors

A

on chest or wrist, time workouts and provide data

78
Q

Check pulse

A
  • 3 min after after heavy exercise
79
Q

Target heart rate

A

50-85% of max

80
Q

Aerobic conditioning heart rates

A
  • beginner 50-65%
  • intermediate 50-75%
  • established 70-85%
81
Q

Aerobic stages

A

warm-up (5-10min), activity (30-45), cool down (5-10)

82
Q

Warm - up should be

A

strength and balance

get body ready

83
Q

Aerobic components

A

intensity and duration, move for 30-60 minutes

84
Q

Fitness plan phases

A
  • beginning 4-6 w
  • progression 16-20w
  • maintenance forever
85
Q

When running start with

A

15-20 walk 3x/w
20-25 m walk 3x/w
25 m walk w/ slow jog 3x/w
until can run 10 m

86
Q

Best way to enhance aerobic fitness

A

long distant run

intervals

87
Q

HIIT

A 
High Intensity Interval Training
4-30 m
demanding
time efficient
benefits not proven
88
Q

Optimum performance for athletes

A

10-15% of workout very high intensity

89
Q

Two dimensions of muscle fitness

A

strength and endurence

90
Q

High muscle strength decreases ___

A

early death risk

91
Q

Right part of heart

A

pumps o2 poor blood to lungs

92
Q

Movement depends on ___ and ___

A

structure and position

93
Q

Isometric

A

of the same length, exercise in which muscles increase their tension without shortening in length, contracts but no movement

94
Q

Isotonic

A

having the same tension or tone, requires low number of repetition of action to create tension, weightlifting

95
Q

Isokinetic

A

having the same force, specialized equipment that provides resistance

96
Q

Primary muscle groups

A 
deltoids
pects
triceps and biceps
quadriceps and hamstrings
gluteus maximus
trapezius and rhomboids
abs
97
Q

Make up weight training

A

reps and sets

98
Q

Reps

A

multiple performances of a movement

99
Q

Sets

A

multiple reps of same exercise

100
Q

Major muscle of the abs

A
  • transverse abdominis
  • external and internal obliques
  • rectus abdominis (line in front)
101
Q

Muscle dismorphia

A

affects mostly males, become obsessed with appearance and size of muscles

102
Q

Performance drugs ___ lean body mass

A

increase

103
Q

Types of performance boosters

A
  • anabolic steroid (illegal)
  • androstenedione (illegal)
  • creatine (made by body)
  • Gamma butyrolactone
  • Ergogenic acids
  • Human growth hormone and erythropoietin
104
Q

Range of motion

A

fullest extent of possible movement in joint, 2 types (static and dynamic)

105
Q

Static flexibility

A

ability to assume and maintain extended position at one end point in joint range

106
Q

Dynamic

A

ability to move a joint quickly and fluidly through entire range

107
Q

Stretching involves what tissue

A

connective tissue

108
Q

Static stretching

A

gradual stretch is held for 10-30 seconds, safe and effective

109
Q

Passive stretching

A

external force or resistance helps joints more through range, not controlled by muscles, greater intensity and risk

110
Q

Active stretching

A

stretching a muscle by contracting the opposing muscle, further with lower risk

111
Q

Dynamic stretching

A

increases the range of motion around a joint by using active muscular effort, momentum, and speed, walking lunges, alternative to static, no decrease in power

112
Q

Ballistic stretching

A

rapid bouncing movements, stretch to far so muscle do opposite and contract

113
Q

Active stretching can ___

A

decrease performance

114
Q

Treatment of lower back pain

A
  • cognitive-behavior
  • stress reduction
  • 1st line = Tylenol
  • ibuprofen
115
Q

Barefoot running

A

increases ankle work
decreases knee work
decrease o2 consumptions (improving distance running)

116
Q

Diet needs of athletes

A
  • only more protein if strength training
  • complex carbs
  • good fats
  • WATER
117
Q

Hyponatremia

A

too much water, sodium levels below normal, nausea

118
Q

Main nutrients in sports drinks

A

carbs and caffeine

119
Q

Nonfat milk may be __ than sports drinks at burning fat

A

better

120
Q

Heavy training may require what from fruits and veggies

A
  • thiamin
  • riboflavin
  • vitamin B12
121
Q

Heat cramps

A

from profuse sweating, lose electrolytes

122
Q

Heat exhaustion

A

mild, caused by exercise or hot weather, nausea, HR fast and weak

123
Q

Heat Stroke

A

temp above 106 F within 10-15m, emergency

124
Q

Frostnip

A

wind and low temps, painless, lightening of skin

125
Q

Frostbite

A

2 types

  • superficial = freeze of skin and tissue, waxy look
  • Deep = freeze skin, muscle, and bone, requires medical treatment
126
Q

Hypothermia

A

an abnormally low body temp, medical attention needed, sever shivering is first sign

127
Q

Most common exercise injuries

A

-knees, back, feet, and shoulders

128
Q

Types of exercise injuries

A
  • Acute = from sudden trauma (sprain)

- Overuse = from overdoing a repetitive activity

129
Q

Running can ___ knee by ___

A

benefit; losing weight and altering knee chem

130
Q

Overtrain

A

working muscles too intensely or too frequently, results in persistent muscle soreness

131
Q

How to recover

A
  • protect
  • rest
  • ice
  • compress
  • elevate

Health and Wellness (12 decks)

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