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Physical Activity and Nutrition > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

Wellness

A

a state of living a healthy lifestyle, in our control

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2
Q

Health

A

condition of body; presence of absence of illness, in and out of our control

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3
Q

What is the difference between health and wellness?

A

wellness is how we live our lives, health is the result

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4
Q

Physical Activity

A

any bodily movement performed by muscles

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5
Q

Exercise

A

planned or structured exercise to improve fitness

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6
Q

Sedentary

A

lack of physical activity

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7
Q

Aerobic (cardiorespiratory)

A

improves heart and lungs (running, walking, jogging)

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8
Q

Resistance (strength)

A

improves muscles, bones, joints (weights, resistance bands, body weight)

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9
Q

Acute

A

a single session of exercise

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10
Q

Chronic

A

repeated sessions of exercise

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11
Q

Risk Factor

A

a condition that increases ones chance of disease or injury (weight, race, gender, diet, smoking…)

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12
Q

Non-modifiable

A

Things that you typically can’t change (race, family history, gender..)

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13
Q

Modifiable

A

Things that you can change (smoking, weight, poor diet, high blood sugar)

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14
Q

Physical

A

overall health of the body
filled by eating well and exercising

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15
Q

Social

A

degree of connectedness
filled by people skills and support system

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16
Q

Intellectual

A

ability to analyze and solve problems
filled by being open to new ideas and capacity to question

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17
Q

Emotional

A

ability to control and express emotions appropriately
filled by optimism and self esteem

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18
Q

Spiritual

A

practicing a set of core beliefs, morals, principals, and values
filled by compassion and sense of purpose

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19
Q

Environmental

A

understanding how the external environment affects you
filled by recycling and limiting water usage

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20
Q

What does 3 things does exercise benefit?

A

Disease prevention, brain health, body composition

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21
Q

What diseases can exercise help prevent?

A

Heart disease, brain cancer, dementia, type 2 diabetes, lung cancer, mortality

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22
Q

How does exercise improve your brain health?

A

Increases brain activity and volume of hippocampus (better memory)

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23
Q

How does exercise improve your body composition?

A

Aerobic exercise helps maintain weight loss
Weight training preserves muscle mass
Reduced risk of excessive weight gain
Maintenance of a healthy weight status

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24
Q

What else can exercise improve?

A

Bone health, self esteem, quality of life, sleep, energy

25
What are the two categories of components of fitness?
Health Related: contribute to overall health and longevity Skill Related: enables more effective movements
26
What are the 5 health related components of fitness?
Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility, Body Composition
27
Cardiorespiratory Endurance
the ability of your heart and lungs to provide oxygen to working muscles helps sustain aerobic exercise
28
Muscular Strength
ability of your muscles to exert force
29
Muscular Endurance
ability of your muscles to contract overtime
30
Flexibility
ability to move your joints in a full range of motion
31
Body Composition
the relative amounts of fat and lean tissue in your body
32
What are the 6 skill related components of fitness?
Agility, balance, coordination, power, speed and reaction time
33
What is agility?
rapidly changing body position
34
What is balance?
maintenance of equilibrium static: while still dynamic: while in motion or switching positions
35
What is coordination?
perform smooth and accurate motor skills
36
What is power?
contract muscles with high force quickly
37
What is speed?
perform movement in a short amount of time
38
What is reaction time?
the time between stimulus and your reaction
39
What are the 5 Principles of Fitness?
Progressive overload, specificity, reversibility, individuality, recovery
40
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
41
How can you improve cardiorespiratory fitness?
increasing speed or distance
42
How can you increase strength?
increase reps or the amount of weight
43
What is diminished returns?
rate of improvement decreases overtime
44
What is the 10% Rule?
increase frequency, intensity, or duration by no more than 10% per week
45
What is the Principal of Specificity?
training should be specific towards the goal training needs to match action and skills of the activity
46
What is the Principal of Reversibility?
effects of exercise training are lost when individuals stop training use it or lose it
47
What is the Principal of Individuality?
training results vary from person to person (gender, genetics, age, health status..)
48
What is the Principal of Recovery?
training programs must allow time for rest and recovery
49
Why is warming up beneficial?
increases muscle temp reduces joint stiffness bathes joints in lubrication increases blood flow
50
What are the two phases of a warm up?
1. General Warmup: 5 to 10 minutes of light activity 2. Specific Warmup: 3 to 5 minutes of dynamic range of motion movements
51
Why is skipping a cool down dangerous?
insufficient blood to brain and heart may occur dizziness, drop in blood pressure (passing out)
52
What are the guidelines of a cool down?
walk at a slow pace for 5-10 minutes before sitting or lying down
53
What are the four phases of heat and dehydration problems?
Dehydration, heat cramps, heat exhaustion, heat stroke
54
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)
55
What is hypo-hydration?
Being over-hydrated
56
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
57
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
58
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
59
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

Physical Activity and Nutrition (2 decks)

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