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wellness concepts > exam 1 > Flashcards

exam 1 Flashcards

1
Q

health

A

broad to include environmental health-health of populations
historically meaning absense of disease

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2
Q

wellness

A

achieving the highest level of health possible in each of several dimensions

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3
Q

physical fitness

A

ability to perform moderate to vigorous level of phyical actvity without undue fatigue

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4
Q

illness-wellness continuum

A

striving for improvement in all six wellness domains

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5
Q

6 wellness domains

A

physical, social, intellectual, emotional, spiritual, and environmental

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6
Q

physical

A

size shape and composition, body function, strength and flexibility, resistance to disease and disorders

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7
Q

social

A

ability to have good relationshops

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8
Q

intellectual wellness

A

problem-solving with life challenges

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9
Q

emotional

A

ability to control emotions and express them

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10
Q

spiritual

A

involved in feeling unity of oneness with others, connecting with something bigger than yourself, larger meaning to life

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11
Q

evironmental

A

appreciation for what you do to the environment

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12
Q

why does wellness matter?

A

healthy life expectancy

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13
Q

health life expectancy

A

years a person can expect to life without disability

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14
Q

healthy life expectancy in females

A

71

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15
Q

healthy life expectancy in males

A

68

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16
Q

overall life expectancy female

A

81.2

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17
Q

overall life expectancy male

A

76.4

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18
Q

average cause of death for all ages

A

heart disease

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19
Q

average cause of death under 45

A

unintentional injury

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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

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21
Q

step 1: understand stages of behavior change

A

involves gradual process of awareness, preparation, then action

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22
Q

stages of behavior change

A

precomtemplation, contemplation, preparation, action, maintenance, termination, relapse

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23
Q

precontemplation

A

no intention of changing yet unaware there is a problem

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24
Q

contemplation

A

recognizes there may be a problem and sees need for change

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25
Q

preparation

A

focus on what can be done a develop a plan

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26
Q

action

A

executes a plan, publicly states desire to hcnage, and sets realistic goals

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27
Q

maintenance

A

work to prevent relapse and continue with gain

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28
Q

termination

A

the new behaviour is ingrained and ongoing

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29
Q

relapse

A

not an original stage of behaviour change, happens periodically for most people trying to change

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30
Q

step 2: increase awareness

A
  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
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31
Q

step 3: contemplate change

A
  1. examine your habits and patterns
  2. assess your beliefs and attitudes
  3. assess your motivation
  4. choose a target behaviour
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32
Q

step 4: prepare for change

A

assesed current status and chosen target behaviour, ready to make specific preparations

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33
Q

SMART goals

A

specific, measurable, action-oriented, realistic, time-oriented

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34
Q

final stage

A

make commitment and take action to keep it up

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35
Q

physical activity

A

any bodily movement produced by skeletal muscles results in an expenditure of energy

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36
Q

exercise

A

physical activity that is planned or structured, done to improve or maintain one or more of the componenets of fitness

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37
Q

MET levels

A
  • light/lifestyel
  • moderate
  • vigorous
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38
Q

examples of light/lifetyle

A

housework, leisurly walking, self care, light stretching

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39
Q

example of moderate

A

weight training, hiking, dancing, softball

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40
Q

examples of extreme

A

running, circuit training, aerobic classes

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41
Q

cardiorespiratory endurance

A

ability of cardiovascular and respiratory systems to provide oxygen to working muscles

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42
Q

muscular strength

A

ability of your muscles to exert force

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43
Q

muscular endurance

A

ability of muscle to contract repeatedly over time

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44
Q

flexibility

A

ability to move joints in full range of motoin

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45
Q

body composition

A

relative amounts of fat and lean tissue in body

46
Q

skill-related components of physical fitness

A

agility, balance, coordination, power, speed, reaction time

47
Q

overload principle

A

to see improvement, the amount of training must exceed what your body is accustomed to

48
Q

training effects

A

consistent overloads will cause an adaptations to occur

49
Q

dose-response

A

the amount your body adapts to new levels of training is related to the amount of overload or dose

50
Q

diminished

A

rate of improvement diminishes over time as your fitness level approaches your genetic limit

51
Q

principle progression

A

effectivly and safely increase fitness, you need time to apply an optimal overload levle within a certain time period

52
Q

10% rule

A

increase your program frequency, intensity, or duration by no more than 10% per week

53
Q

principle of specificty

A

improvement in body system will occur only if that specific system is targeted in training

54
Q

principle of reversibility

A

use it or lose it, fitness levels must be maintained or they will revert to previous levels

55
Q

principle of individuality

A

training results will cary from person to person

56
Q

principle of rest and recovery

A

your body needs time to recover between training sessions, overtraing can results in fatigue and soreness

57
Q

how much exercise

A

for adults 150 moderate or 75 vigorous per week

58
Q

FITT formula

A

frequency
intensity
time
type

59
Q

general warmup

A

5-10 minutes of light activity

60
Q

specific warmup

A

3-5 minutes of dynamic range of motion movementsco

61
Q

cool-down

A

exercise-to-rest transition lasting 5-15 minutes

62
Q

cardiorespiratory fitness

A

the ability of the cardiovascular and respiratory systmes to supply oxygen and nutrients to large muscle groups to sustain dynamic acitivity

63
Q

respiratory system

A

body system responsible for exchange of gases between the body and air

64
Q

cardiovascular system

A

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
Q

air passageways

A

warm humidify and filter incoming air promoting optimal gas exchange

66
Q

lung

A

facilitate the movement of oxygen into the blood and the exchange of oxygen and carbon dioxide-a process called respiration

67
Q

heart

A

four chambers that pumo blood through two different circulatory system

68
Q

pulmonary system

A

blood circulates from the heart to the lungs and back

69
Q

systemic circulation

A

blood circulates from the heart to their rest of the body and back

70
Q

blood vessels

A

transport blood throughout the body via arteries and veins

71
Q

arteries

A

blood away from heart

72
Q

veins

A

blood to the heart

73
Q

alveoli

A

sacks that fill with oxygen

74
Q

three metabolic systems deliver essential energy

A

atp, nonoxidative, oxidative

75
Q

atp

A

cellular form of energy that must be constantly regenerated from energy stored in your body and from the foods you eat

76
Q

immediate energy system

A

quick access to energy for explosive quickly for activity needs in the first three minutes of exercise

77
Q

nonoxidative energy system

A

breaks down glucose without oxygen quickly for activity needs in the first three minutes of exercise

78
Q

oxidative energy system

A

utilizes oxygen to break down fat, glucose, and protein for sustained activities

79
Q

homeostasis

A

a stable internal environement the body seeks to maintain while at rest

80
Q

cardiac output

A

amount of blood exiting the heart in one minute

81
Q

stages of progression

A

startup, improvement, maintenance

82
Q

startup phase

A

pay attention to how you feel 2-4 weeks

83
Q

improvement phase

A

body begins to adapt to greater activity 3-8 months

84
Q

maintenance phase

A

attained a higher fitness level, lasts indefinetly

85
Q

RICE

A

rest, ice, compression, elevation

86
Q

muscular fitness

A

ability of the musculoskeletal system to perform daily and recreational activities without undue fatigue and injury

87
Q

resistance training

A

controlled and progressive stressing of the bodys musculoskeletal system using resistance exercise to build and maintain muscular fitness

88
Q

three basic muscle types

A

voluntary skeletal muscle, involuntary cardiac, involuntary smooth

89
Q

volentary skeletal muscle

A

allows movement and generates body heat

90
Q

involuntary cardiac muscle

A

exists only in the heart; helps pump blood

91
Q

involuntary smooth muscle

A

lines internal organ and moves food through the stomach and intestines

92
Q

sarcomere

A

smallest area in a muscle fiber where everything is required for muscle contraction exists

93
Q

two types of muscle fibers

A

slow twithc type I and fast twitch type II

94
Q

slow twith type I

A

oxygen-dependent; contract slowly but for longer periods without fatigue

95
Q

fast twitch type II:

A

not oxygen dependent; contract faster but tired more quickly

96
Q

types of muscle contraction

A

isotonic, isometric, iokinestic

97
Q

isotonic muscle contraction

A

consistent muscle tension: concentric & eccentric

98
Q

isometric muscle contraction

A

consistent muscle lengthening

99
Q

isokinetic muscle contraction

A

consistent muscle contraction speed

100
Q

1 repitition maximum test

A

most common strength test , medical clearance, have spotters nearby

101
Q

grip strength test

A

uses grip dynamometer

102
Q

20 repetition maximum test

A
  • use any weight training exercise, useful for setting endurance goals
103
Q

calisthenic or body weight tests

A

conditioning exercises, think middle school PE

104
Q

traditional weight training

A

uses sets and repetitioncir

105
Q

plyometrics and sports training

A

used more by athletes, mimic quick, explosive sport actions, powerlifting, speed and agility

106
Q

erogenic acids

A

controlled substance, dietary supplement

107
Q

anabolic steroids

A

drug related to testosterone, used illegally for performance enhancment

108
Q

creatine

A

legal, contains amino acids,

109
Q

adrenal adrogens

A

bodies most common hormones, act as weak steroids, can cause serious side effects

110
Q

growth hormone

A

produced naturally by pituitary gland, produced for medical use, serious side effects

wellness concepts (1 decks)

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