Exam 1 Flashcards
Wellness
a state of living a healthy lifestyle, in our control
Health
condition of body; presence of absence of illness, in and out of our control
What is the difference between health and wellness?
wellness is how we live our lives, health is the result
Physical Activity
any bodily movement performed by muscles
Exercise
planned or structured exercise to improve fitness
Sedentary
lack of physical activity
Aerobic (cardiorespiratory)
improves heart and lungs (running, walking, jogging)
Resistance (strength)
improves muscles, bones, joints (weights, resistance bands, body weight)
Acute
a single session of exercise
Chronic
repeated sessions of exercise
Risk Factor
a condition that increases ones chance of disease or injury (weight, race, gender, diet, smoking…)
Non-modifiable
Things that you typically can’t change (race, family history, gender..)
Modifiable
Things that you can change (smoking, weight, poor diet, high blood sugar)
Physical
overall health of the body
filled by eating well and exercising
Social
degree of connectedness
filled by people skills and support system
Intellectual
ability to analyze and solve problems
filled by being open to new ideas and capacity to question
Emotional
ability to control and express emotions appropriately
filled by optimism and self esteem
Spiritual
practicing a set of core beliefs, morals, principals, and values
filled by compassion and sense of purpose
Environmental
understanding how the external environment affects you
filled by recycling and limiting water usage
What does 3 things does exercise benefit?
Disease prevention, brain health, body composition
What diseases can exercise help prevent?
Heart disease, brain cancer, dementia, type 2 diabetes, lung cancer, mortality
How does exercise improve your brain health?
Increases brain activity and volume of hippocampus (better memory)
How does exercise improve your body composition?
Aerobic exercise helps maintain weight loss
Weight training preserves muscle mass
Reduced risk of excessive weight gain
Maintenance of a healthy weight status
What else can exercise improve?
Bone health, self esteem, quality of life, sleep, energy
What are the two categories of components of fitness?
Health Related: contribute to overall health and longevity
Skill Related: enables more effective movements
What are the 5 health related components of fitness?
Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility, Body Composition
Cardiorespiratory Endurance
the ability of your heart and lungs to provide oxygen to working muscles
helps sustain aerobic exercise
Muscular Strength
ability of your muscles to exert force
Muscular Endurance
ability of your muscles to contract overtime
Flexibility
ability to move your joints in a full range of motion
Body Composition
the relative amounts of fat and lean tissue in your body
What are the 6 skill related components of fitness?
Agility, balance, coordination, power, speed and reaction time
What is agility?
rapidly changing body position
What is balance?
maintenance of equilibrium
static: while still
dynamic: while in motion or switching positions
What is coordination?
perform smooth and accurate motor skills
What is power?
contract muscles with high force quickly
What is speed?
perform movement in a short amount of time
What is reaction time?
the time between stimulus and your reaction
What are the 5 Principles of Fitness?
Progressive overload, specificity, reversibility, individuality, recovery
What is the Principal of Progressive Overload?
to see improvements in fitness, the intensity or amount of exercise must be greater than what your body is accustomed to
How can you improve cardiorespiratory fitness?
increasing speed or distance
How can you increase strength?
increase reps or the amount of weight
What is diminished returns?
rate of improvement decreases overtime
What is the 10% Rule?
increase frequency, intensity, or duration by no more than 10% per week
What is the Principal of Specificity?
training should be specific towards the goal
training needs to match action and skills of the activity
What is the Principal of Reversibility?
effects of exercise training are lost when individuals stop training
use it or lose it
What is the Principal of Individuality?
training results vary from person to person
(gender, genetics, age, health status..)
What is the Principal of Recovery?
training programs must allow time for rest and recovery
Why is warming up beneficial?
increases muscle temp
reduces joint stiffness
bathes joints in lubrication
increases blood flow
What are the two phases of a warm up?
- General Warmup: 5 to 10 minutes of light activity
- Specific Warmup: 3 to 5 minutes of dynamic range of motion movements
Why is skipping a cool down dangerous?
insufficient blood to brain and heart may occur
dizziness, drop in blood pressure (passing out)
What are the guidelines of a cool down?
walk at a slow pace for 5-10 minutes before sitting or lying down
What are the four phases of heat and dehydration problems?
Dehydration, heat cramps, heat exhaustion, heat stroke
Describe dehydration
our body is 70% water
when body temp increases, we sweat which depletes body water and causes dehydration
can occur in comfortable temps (if you’re thirsty you’re already dehydrated)
What is hypo-hydration?
Being over-hydrated
What are the two ways to test hydration levels?
Body weight –> weight before and after exercise, weight loss is what needs to be replaced by water
Urine –> color of urine
Describe heat cramps
earliest sign of heat illness
severe cramping in large muscle groups (abdomen, back, arms)
heavy sweating
caused by high fluid loss in sustained exertion in heat
Best prevention = hydration
Treatment = stop activity, rest in cool area, drink fluids
Describe heat exhaustion
Caused by fluid loss in sustained exertion in heat
Symptoms: headache, lightheaded, dizzy, fatigued, nausea, cold/clammy/pale, heavy sweating, rapid weak pulse
Best Prevention: hydration
Treatment: find cool area or take a cool shower
Describe heat stroke
Caused by high fluid loss in sustained exertion in heat
Symptoms: mental confusion, slurred speech, hot/dry/red skin, no sweating, rapid and strong pulse, vomiting
Best prevention: hydration
Treatment: call 911, immediate action to cool person off
