exam 1 Flashcards
1
Q
health
A
broad to include environmental health-health of populations
historically meaning absense of disease
2
Q
wellness
A
achieving the highest level of health possible in each of several dimensions
3
Q
physical fitness
A
ability to perform moderate to vigorous level of phyical actvity without undue fatigue
4
Q
illness-wellness continuum
A
striving for improvement in all six wellness domains
5
Q
6 wellness domains
A
physical, social, intellectual, emotional, spiritual, and environmental
6
Q
physical
A
size shape and composition, body function, strength and flexibility, resistance to disease and disorders
7
Q
social
A
ability to have good relationshops
8
Q
intellectual wellness
A
problem-solving with life challenges
9
Q
emotional
A
ability to control emotions and express them
10
Q
spiritual
A
involved in feeling unity of oneness with others, connecting with something bigger than yourself, larger meaning to life
11
Q
evironmental
A
appreciation for what you do to the environment
12
Q
why does wellness matter?
A
healthy life expectancy
13
Q
health life expectancy
A
years a person can expect to life without disability
14
Q
healthy life expectancy in females
A
71
15
Q
healthy life expectancy in males
A
68
16
Q
overall life expectancy female
A
81.2
17
Q
overall life expectancy male
A
76.4
18
Q
average cause of death for all ages
A
heart disease
19
Q
average cause of death under 45
A
unintentional injury
20
Q
how can I improve my wellness
A
step 1: understand behaviour change
step 2: increase your awareness
step 3: contemplate change
step 4: prepare for change
final stage: make a commitment
21
Q
step 1: understand stages of behavior change
A
involves gradual process of awareness, preparation, then action
22
Q
stages of behavior change
A
precomtemplation, contemplation, preparation, action, maintenance, termination, relapse
23
Q
precontemplation
A
no intention of changing yet unaware there is a problem
24
Q
contemplation
A
recognizes there may be a problem and sees need for change
25
preparation
focus on what can be done a develop a plan
26
action
executes a plan, publicly states desire to hcnage, and sets realistic goals
27
maintenance
work to prevent relapse and continue with gain
28
termination
the new behaviour is ingrained and ongoing
29
relapse
not an original stage of behaviour change, happens periodically for most people trying to change
30
step 2: increase awareness
1. stay physically fit
2. eat healthy foods
3. manage your weight
4. manage stress
5. build social capital and social support
6. avoid drugs, smoking, and alcohol abuse
7. prevent accidents, injuries, and disease
31
step 3: contemplate change
1. examine your habits and patterns
2. assess your beliefs and attitudes
3. assess your motivation
4. choose a target behaviour
32
step 4: prepare for change
assesed current status and chosen target behaviour, ready to make specific preparations
33
SMART goals
specific, measurable, action-oriented, realistic, time-oriented
34
final stage
make commitment and take action to keep it up
35
physical activity
any bodily movement produced by skeletal muscles results in an expenditure of energy
36
exercise
physical activity that is planned or structured, done to improve or maintain one or more of the componenets of fitness
37
MET levels
- light/lifestyel
- moderate
- vigorous
38
examples of light/lifetyle
housework, leisurly walking, self care, light stretching
39
example of moderate
weight training, hiking, dancing, softball
40
examples of extreme
running, circuit training, aerobic classes
41
cardiorespiratory endurance
ability of cardiovascular and respiratory systems to provide oxygen to working muscles
42
muscular strength
ability of your muscles to exert force
43
muscular endurance
ability of muscle to contract repeatedly over time
44
flexibility
ability to move joints in full range of motoin
45
body composition
relative amounts of fat and lean tissue in body
46
skill-related components of physical fitness
agility, balance, coordination, power, speed, reaction time
47
overload principle
to see improvement, the amount of training must exceed what your body is accustomed to
48
training effects
consistent overloads will cause an adaptations to occur
49
dose-response
the amount your body adapts to new levels of training is related to the amount of overload or dose
50
diminished
rate of improvement diminishes over time as your fitness level approaches your genetic limit
51
principle progression
effectivly and safely increase fitness, you need time to apply an optimal overload levle within a certain time period
52
10% rule
increase your program frequency, intensity, or duration by no more than 10% per week
53
principle of specificty
improvement in body system will occur only if that specific system is targeted in training
54
principle of reversibility
use it or lose it, fitness levels must be maintained or they will revert to previous levels
55
principle of individuality
training results will cary from person to person
56
principle of rest and recovery
your body needs time to recover between training sessions, overtraing can results in fatigue and soreness
57
how much exercise
for adults 150 moderate or 75 vigorous per week
58
FITT formula
frequency
intensity
time
type
59
general warmup
5-10 minutes of light activity
60
specific warmup
3-5 minutes of dynamic range of motion movementsco
61
cool-down
exercise-to-rest transition lasting 5-15 minutes
62
cardiorespiratory fitness
the ability of the cardiovascular and respiratory systmes to supply oxygen and nutrients to large muscle groups to sustain dynamic acitivity
63
respiratory system
body system responsible for exchange of gases between the body and air
64
cardiovascular system
respobsible for delivery of oxygen and nutrients to body tissues and the delivery of carbon dioxide and other wastes back to the heart and lung
65
air passageways
warm humidify and filter incoming air promoting optimal gas exchange
66
lung
facilitate the movement of oxygen into the blood and the exchange of oxygen and carbon dioxide-a process called respiration
67
heart
four chambers that pumo blood through two different circulatory system
68
pulmonary system
blood circulates from the heart to the lungs and back
69
systemic circulation
blood circulates from the heart to their rest of the body and back
70
blood vessels
transport blood throughout the body via arteries and veins
71
arteries
blood away from heart
72
veins
blood to the heart
73
alveoli
sacks that fill with oxygen
74
three metabolic systems deliver essential energy
atp, nonoxidative, oxidative
75
atp
cellular form of energy that must be constantly regenerated from energy stored in your body and from the foods you eat
76
immediate energy system
quick access to energy for explosive quickly for activity needs in the first three minutes of exercise
77
nonoxidative energy system
breaks down glucose without oxygen quickly for activity needs in the first three minutes of exercise
78
oxidative energy system
utilizes oxygen to break down fat, glucose, and protein for sustained activities
79
homeostasis
a stable internal environement the body seeks to maintain while at rest
80
cardiac output
amount of blood exiting the heart in one minute
81
stages of progression
startup, improvement, maintenance
82
startup phase
pay attention to how you feel 2-4 weeks
83
improvement phase
body begins to adapt to greater activity 3-8 months
84
maintenance phase
attained a higher fitness level, lasts indefinetly
85
RICE
rest, ice, compression, elevation
86
muscular fitness
ability of the musculoskeletal system to perform daily and recreational activities without undue fatigue and injury
87
resistance training
controlled and progressive stressing of the bodys musculoskeletal system using resistance exercise to build and maintain muscular fitness
88
three basic muscle types
voluntary skeletal muscle, involuntary cardiac, involuntary smooth
89
volentary skeletal muscle
allows movement and generates body heat
90
involuntary cardiac muscle
exists only in the heart; helps pump blood
91
involuntary smooth muscle
lines internal organ and moves food through the stomach and intestines
92
sarcomere
smallest area in a muscle fiber where everything is required for muscle contraction exists
93
two types of muscle fibers
slow twithc type I and fast twitch type II
94
slow twith type I
oxygen-dependent; contract slowly but for longer periods without fatigue
95
fast twitch type II:
not oxygen dependent; contract faster but tired more quickly
96
types of muscle contraction
isotonic, isometric, iokinestic
97
isotonic muscle contraction
consistent muscle tension: concentric & eccentric
98
isometric muscle contraction
consistent muscle lengthening
99
isokinetic muscle contraction
consistent muscle contraction speed
100
1 repitition maximum test
most common strength test , medical clearance, have spotters nearby
101
grip strength test
uses grip dynamometer
102
20 repetition maximum test
- use any weight training exercise, useful for setting endurance goals
103
calisthenic or body weight tests
conditioning exercises, think middle school PE
104
traditional weight training
uses sets and repetitioncir
105
plyometrics and sports training
used more by athletes, mimic quick, explosive sport actions, powerlifting, speed and agility
106
erogenic acids
controlled substance, dietary supplement
107
anabolic steroids
drug related to testosterone, used illegally for performance enhancment
108
creatine
legal, contains amino acids,
109
adrenal adrogens
bodies most common hormones, act as weak steroids, can cause serious side effects
110
growth hormone
produced naturally by pituitary gland, produced for medical use, serious side effects
