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Lifetime Health and Wellness > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

What are the six components of motor fitness?

A
  • Agility
  • Balance
  • Coordination
  • Power
  • Quickness
  • Speed
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2
Q

What are the 5 components of health-related physical fitness?

A
  • Cardiorespiratory/cardiovascular endurance
  • Muscular strength
  • Muscular endurance
  • Flexibility
  • Body composition
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3
Q

Motor fitness compared to Physical fitness

A
  • Improves skill and performance
  • Gives athletes & active people more enjoyment in playing sports
  • Certain components help individuals as they age
  • Comparing motor fitness to physical fitness
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4
Q

What are the recommended minutes/week for moderate physical activity?

A

150 minutes/week

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5
Q

What are the recommended minutes/week for vigorous physical activity?

A

75 minutes/week

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6
Q

Health disparities

A

Differences in health status between people that are driven by
social or demographic factors

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7
Q

What kinds of demographics or social factors can experience health disparities?

A
  • Ethnicity
  • Race
  • Culture
  • Other: poverty, lower educational attainment, geographical location, lack of health literacy,
    limited access to health information/services
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8
Q

Health indicator

A

Health indicators are characteristics of populations which describe
the health of a population

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9
Q

Prevalence

A

Prevalence is the proportion of cases in the population at a given time
rather than rate of occurrence of new cases

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10
Q

Mortality

A

death/state of being dead

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11
Q

Morbidity

A

an unhealthy state

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12
Q

Self-efficacy

A

The belief in one’s capabilities to organize and execute the actions
needed to manage life situations, such as health decisions

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13
Q

Health literacy

A

defined as the capacity to obtain, process, and understand basic health
information and services to make appropriate health decisions

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14
Q

Internal locus of control

A

The belief that a person controls their own health status
through personal actions

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15
Q

External locus of control

A

External locus of control is the belief that factors outside of
one’s control determine health status

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16
Q

Diseases of lifestyle

A

morbidity and mortality brought about primarily from individual
choices, actions, and behaviors.

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17
Q

What are the determining factors of health?

A
  • Behavior/lifestyle
  • Heredity
  • Environment
  • Medical Care
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18
Q

Behavior/lifestyle percentage

A

51%

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19
Q

Heredity

A

20%

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20
Q

Environment

A

19%

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21
Q

Medical care

A

10%

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22
Q

What are the indicators of health status?

A
  • Heart Rate (resting and target rate for exercise)
  • Body Composition
  • Maximum Oxygen Consumption
  • Blood Pressure
  • Cholesterol
  • Flexibility & Abdominal Strength
  • Risk for Cancer, Diabetes, and Osteoporosis
  • Caloric Intake and Expenditure
  • Stress Status
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23
Q

What are the leading causes of death in the U.S.?

A
  • Heart disease
  • Cancer
  • Stroke
  • Chronic lower respiratory disease
  • Diabetes
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24
Q

What is the primary cause of increase in health spending?

A

pay the cost of medical services provided by hospitals and physicians/health care prices

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25
Q

ATP

A

the chemical form of energy used by the body to produce mechanical movement

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26
Q

ATP is also known as what?

A

“Molecule of energy”

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27
Q

ATP is the only energy source that can do what?

A

cause muscle contraction

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28
Q

ATP-PC system

A
  • Stored ATP in muscles cell (no oxygen used)
  • Very explosive and powerful movements (8-12 seconds)
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29
Q

How does one find their maximum heart rate?

A

MHR = 220-age

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30
Q

Maximum heart rate range is a factor in determining what?

A

Target heart rate

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31
Q

What two factors decrease when maximum heart rate decreases with age?

A

Target heart rate and max cardio output

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32
Q

(Rated)Perceived exertion

A

Subjective method for measuring exercise intensity

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33
Q

What estimates a person’s level of exertion?

A

Exercise

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34
Q

In what test is RPE used?

A

VO2 max test

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35
Q

What does VO2 max stand for?

A

maximum oxygen consumption

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36
Q

Borg scale

A

measured perceived exertion

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37
Q

How can the Borg scale be used to determine heart rate?

A

Each number on the Borg scale multiplied by 10 approximates heart rate

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38
Q

HIIT

A

High intensity exercise bouts with brief recovery periods

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39
Q

What do HIIT rest periods depend on?

A

length of exercise bout

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40
Q

What are the pros of HIIT?

A
  • Efficiency of the workout more ideal for busy schedules
  • Benefits achieved in a much shorter training session
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41
Q

What are the cons of HIIT?

A
  • Safety can be a concern
  • Increased injury risk for individuals who have been inactive
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42
Q

Karvonen formula

A

[(220-age) – RHR] x % intensity range + RHR

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43
Q

What is the most accurate way to find target heart rate?

A

Karvonen formula

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44
Q

Cardio output

A

the volume of blood pumped per minute

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45
Q

Cardio output formula

A

CO = Heart Rate X Stroke Volume

46
Q

Heart rate

A

number of beats (contractions)/minute

47
Q

Stroke volume

A

amount of blood pumped/beat of the heart

48
Q

With improved aerobic fitness, cardio output results in what?

A

will increase stroke volume and
consequently decrease heart rate

49
Q

What maximum heart rate effects what?

A

Maximum cardiac output

50
Q

Greater Cardiac Output (CO)

A

more efficient during exercise and reduced workload of
heart at rest (lower resting heart rate)

51
Q

Aerobic fitness

A
  • Requires the intake of oxygen
  • Cannot supply the body with rapid, explosive energy but has an almost unlimited capacity
    to produce ATP (> 3 min)
52
Q

What are the physiological benefits of improved cardiorespiratory endurance?

A
  • Greater cardiac output
  • Longevity
  • Improved maximum oxygen consumption
  • Lowered blood pressure (if high before chronic exercise)
  • Reduced body fat content
  • Increased metabolism
  • Increased HDL cholesterol and lowered LDL cholesterol levels
  • Lower resting heart rate.
  • Less bone mineral loss
53
Q

What are the Aerobic Endurance Training Program Design Variables?

A

mode, frequency, intensity, and endurance

54
Q

Mode

A
  • Indicates type of exercise performed
  • Should involve large muscle groups
  • Rhythmical in nature
  • Preferably include weight-bearing modes (helps prevent osteoporosis)
55
Q

What are the two elements of frequency?

A

Daily Cumulative Activity and Purposeful Aerobic Activity

56
Q

Daily Cumulative Activity

A
  • 30 minutes/day of activity can reduce risk of cardiovascular disease
  • Not necessarily aerobic activity, just MOVE MORE, SIT LESS!
57
Q

Purposeful Aerobic Activity

A
  • 3-5 days/week
  • Consider goals
  • Intensity and duration work with frequency
58
Q

Duration

A
  • Time spent in target heart rate (THR)
  • Should be between 20-60 minutes
  • Best determined by individual goals for CV improvement and time available
59
Q

Higher __________ allows for shorter durations.

A

intensity

60
Q

The longer the duration, ________ intensity.

A

lower

61
Q

Intensity

A

Optimal range 60-95% of maximum heart rate (MHR)

62
Q

Maximum heart rate for college-age individuals

A

70-90%

63
Q

Adipose tissue

A

fat tissue referred to as fat mass

64
Q

Subcutaneous fat

A

is fat mass found just beneath the surface of the
skin

65
Q

What type of fat makes up nearly all the body’s fat?

A

subcutaneous fat

66
Q

Visceral fat

A

fat found on and around internal organs

67
Q

Essential fat

A

fat necessary for good health and proper body function

68
Q

Essential fat: males

A

3%

69
Q

Essential fat: females

A

12%

70
Q

Optimal fat: college males

A

10-15%

71
Q

Optimal fat: college females

A

18-22%

72
Q

Storage fat

A

Fat in excess of essential fat is called, as you might guess, non-essential
fat. It is also referred to as storage fat.

73
Q

Storage fat: males

A

12%

74
Q

Storage fat: females

A

15%

75
Q

Metabolism

A

the sum of all metabolic reactions of the body

76
Q

Sarcopenia

A

age-related loss of muscle mass

77
Q

Android obesity

A

fat stored in the upper half of the body, specifically in the abdominal
area.

78
Q

Gynoid obesity

A

fat is stored in the lower half of the body, specifically in the hips and
thighs

79
Q

Body mass index

A

a numerical value based upon a person’s height and weight that can
provide a general indication of healthy or unhealthy weight. It does not indicate body
composition

80
Q

Waist to hip

A

the ratio of the circumference measurements of the waist and hip, giving
a general indication of location of storage fat and therefore, useful in identifying
health risks from the location of the stored fat

81
Q

Values of increased risk in males waist to hip ratio

A

WHR > .9

82
Q

Values of increased risk in females waist to hip ratio

A

WHR > .8

83
Q

What are the indirect body fat measurement techniques?

A
  • Skin fold measurements
  • Bod Pod
  • Bioelectrical impedance
  • Hydrostatic weighing
  • DEXA
84
Q

Skin fold measurements

A

Measures thickness of subcutaneous fat on several body sites

85
Q

Bod Pod

A
  • Reliable and valid
  • Reduces anxiety factor for participant
  • EXPENSIVE equipment!
86
Q

Bioelectrical impedance

A
  • Electrical current sent through the body
  • Water in muscle conducts current; fat slows current
87
Q

Hydrostatic weighing

A
  • Considered the criterion method
  • Muscle ‘sinks’; fat ‘floats’
  • Not accurate
88
Q

DEXA

A
  • Considered highly accurate
  • WAY MORE expensive equipment!
89
Q

What is the recommended amount of weight loss per week?

A

2lbs

90
Q

What percent of Americans are overweight/or obese?

A

70%

91
Q

What is the percentage of Americans that are overweight?

A

33%

92
Q

What is the percentage of Americans that are obese?

A

38%

93
Q

Overweight

A
  • The relation between total body weight & height/frame size
  • Does not take into consideration body composition
  • Can be overweight without being overfat
94
Q

Overfat

A
  • Based on the percent of fat tissue
  • More meaningful than height weight charts
  • Determined by body composition assessments
  • Can be overfat without being overweight
95
Q

Obese

A

10% above ideal body fat percentage

96
Q

Obese for males

A

Men = >25% body fat

97
Q

Obese for females

A

Women = >32% body fat

98
Q

What are the health problems associated with overfat and obesity?

A

Type 2 diabetes
o High blood pressure
o Certain types of cancer
o Sleep apnea
o Osteoarthritis
o Fatty liver disease
o Kidney disease
o Problems with pregnancy
o Difficulty sustaining exercise or activity
o Difficulty performing daily jobs with physical movement

99
Q

Static flexibility

A

The slow, sustained stretching technique, which is also the most
acceptable injury-free form of stretching

100
Q

Static flexibility aspects

A
  • ROM without how quickly it is achieved
  • Slow, controlled stretch
  • Hold stretch to the point of tightness, not pain
101
Q

Dynamic flexibility

A

is the resistance to motion that affects how easily a joint can move
through its ROM (range of motion)

102
Q

What is dynamic flexibility needed for?

A

to make rapid strenuous movements

103
Q

Ballistic stretching

A

quick actions, not recommended outside of sport-specific training

104
Q

PNF stretching

A
  • Assisted stretching and relaxing of muscle
  • Stretch to point of tightness, hold, then -ontract muscle for 4-5 seconds, relax
  • Repeat 3-5 times
105
Q

Active Isolated stretching

A
  • Prepare to stretch one isolated muscle or muscle group
  • Actively contract the muscle opposite the muscle being stretched
  • Release the stretch before the muscle reacts
  • Repeat 2-3 times
  • Rope or flexible tubing can be used for most muscle
106
Q

Plastic elongation

A

Plastic elongation – permanent lengthening of soft tissue

107
Q

How is plastic elongation promoted?

A

slow, sustained stretching

108
Q

Contraindicated exercise

A

stretches not recommended because they require certain
body parts to be placed in positions that greatly increase the chance of injury.

109
Q

Recommended strategies for improving flexibility

A
  • ballistic (rapid) stretching,
  • static (slow, sustained) stretching
  • Active Isolated Stretching (AIS)
  • Proprioceptive Neuromuscular Facilitation (PNF
110
Q

What are the effects of weak abdominals and hip flexors?

A

chronic lower back pain

111
Q

What are the benefits of flexibility?

A
  1. maintaining normal joint motion,
  2. greater resistance to lower back and spinal column problems,
  3. maintenance of good posture,
  4. improved personal appearance/self-image,
  5. maintenance of motor skills, allowing one to remain active throughout life,
  6. reduced muscle tension and/or stress,
  7. improvement of spinal mobility in older adults,
  8. reduced muscle spasm and soreness,
  9. reduction or prevention of muscle trigger points that may produce muscle stiffness,
    and localized or referred pain,
  10. prevention or reduction of some cases of dysmenorrhea (painful menstruation) in
    women, and
  11. improved athletic performance
112
Q

Is flexibility joint specific?

A

yes

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