Fitness Exam 1 Flashcards
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Front
The process of reaching wellness through lifestyle management.
Behavioral Change
To optimal health and vitality. Its is determined by the way a person lives.
What does Wellness refer to? And how is wellness determined?
The expectancy of present life has doubled due to the development of vaccines and antibiotics.
In the 1900s, infectious diseases caused majority of all death. What has changed since then?
To the overall condition of a person body and mind and to the presence or absence of illness or injury.
What does Health refer to?
- Being physically active
- Maintain a healthy body weight
- Protect yourself from disease and injury
- Choose a healthy diet
- Avoid tobacco and drug use and limit alcohol consumption
What behaviors contribute to wellness?
The level of happiness and fulfillment you gain through your work.
Occupational Wellness
- Precontemplation
- Contemplation
- Preparation
- Action
- Maintenance
- Termination
What are the behavioral change stages?
Smoking
What is the leading cause of death in Americans?
Stress
What is that greatest health related issues that effects at least 27% of all college students each year?
To prevent disease and to improve Americans quality of life.
What is the mission of The National Healthy People Initiative?
A person tending to spend much time seated; someone mostly inactive.
Sedentary
An isolated behavior selected as the object of a behavior change program.
Target Behavior
Genes, Age, and Family History
When it comes to an individuals health what uncontrolable factors make each person different?
The ability to live within your means and manage your money.
Financial Wellness
- Cardiorespiratory Endurance
- Muscular Strength
- Muscular Endurance
- Flexibility
- Body Compostion
What are the five health - related components?
The stage of change in which people are getting ready to make a chnage within the coming months.
Preparation Stage
A conscious behavior that can increase or decrease a person’s risk of disease or injury; such behaviors include smoking, exercising, eating a healthy diet and others.
Lifestyle Choice
Components of fitness important for successful motor performance in athletic events and in lifetime sports and activities.
Skill - Related Fitness
When a person slips or falls back into a unhealthy behavior or is failing to maintain healthy behaviors.
Relapse
The stage of change in which people have eliminated an undesireable behavior or maintained a positive behavior for more than five years.
Termination / Adoption Stage
- Gender
- Race and Ethnicity
- Income
- Education
What are wellness -related dimensions amoung different groups?
An injury that occurs without harm bring intended.
Unintentional Injury
A disease that can spread from person to person: caused by microorganisms such as bacteria and viruses.
Infectious Disease
Death due to a lack of regular physical activity.
What causes Sedentary Death Syndrome (SeDs)?
A set of physical attributes that allow the body to respond or adopt to the demands and stress of physical effort.
Physical Fitness
Body movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits.
Physical Activity
Your belief in your ability to successfully take action and perform a specific task.
Self - Efficacy
The stage of change in which people are considering changing behavior in the next six months.
Contemplation Stage
- Physical
- Spiritual
- Environmental
- Intellectual
- Emotional
- Interpersonal
What are the six dimensions of wellness?
The stage of change in which people maintain behavioral change for at least 6 months.
Maintenance Stage
A type of physical activity that requires planned, structured and repetitive body movements done to improve or maintain one or more components of physical fitness.
Exercise
A person’s internal dialogue.
Self - Talk
Characteristics that predict the chances for developing a certain disease.
Risk Factors
Biological system that are effected by physical activity; also the role of activity in disease prevention.
Physiological Fitness
The study of epidemic diseases.
What is Epidemiological?
Illnesses that develop and last over a long period of time.
Chronic Diseases
The stage of change in which people are unwilling to change their behavior.
Precontemplation stage
The rate of energy expenditure while sitting quietly at rest.
MET (Metabolic Equivalent)
The stage of change in which people are activitly changing a negative behavior or adopting a new healthy behavior.
Action Stage
The process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health and well - being.
Behavior Modifications
The desire and will to do something.
Motivation
- Raise your awareness
- Be self - aware
- Seek social support
- Identify helpful resources
Tips for success for the Precontemplation Stage.
- Keep a journal
- Do a cost benefit analysis
- Engage your emotions
- Create a new self - image
- Think before you act
Tips for success for the Contemplation Stage.
- Create a plan
- Make change a priority
- Practice visualization and self - talk
- Take short steps
Tips for success for the Preparation Stage.
- Monitor your progress
- Change your environment
- Find alternatives to your target behavior
- Reward yourself
- Involve your friends
- Don’t get discouraged
Tips for success for the Action Stage.
- Keep going
- Be prepared for lapses
- Be a role model
Tips for success for the Maintenance Stage.
The extent to which a person believes that he or she can influence the external environment.
locus of control
The ultimate aim toward which effort is disrected.
Goal
An acronym for specific, measurable, acceptable, realistic and timely.
S.M.A.R.T
The steps required to reach a goal.
Objectives
Stress is not limited to negative situations; it is also a response to pleasurable physical challenges and the achievement of personal goals.
Fun Fact
Any physical or psychological event or condition that produces physical and emotional reactions.
Stressor
The physical and emotional reaction to a stressor.
Stress Response
The collective physiological and emotional responses to any stimulus that disturbs an individual’s homeostasis.
Stress
The branch of the nervous system that control basic body processes; consists of the sympathetic and parasympathetic divisions.
Autonomic Nervous System
Adivision of the autonomic nervous system that moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies.
Parasympathetic Division
A division of the automatic nervous system that reacts to danger or other challenges by almost instantly accelerating body processes.
Sympathetic Division
A neurotransmitter releases by the sympathetic nervous system onto specfic tissues to increase their function in the face of increased activity when released by the brain, causes arousal, increased attention, awareness, and alertness. Also called noradrenaline.
Norepinephrine
System of the glands tissues, and cells that secrete hormones into the bloodstream to influence metabolism and other body processes.
Endocrine System
Chemical messangers produced in the body and transported in the bloodstream to target cells or organs for specific regulation of their activities.
Hormone
A steroid hormone secreted by the cortex (outer layer) of the adrenal gland; also called the hydrocortisone.
Cortisol
A hormone secreted by the medulla (inner core) of the adrenal gland that affects the functioning of organs involved in reponding to stressor. Also called adrenaline.
Epinephrine
Brain secretion that have pain inhibiting effects.
Endorphins
A first date or a final exam.
What is an example of stressors?
A persons sweaty palms or a persons pounding heart.
What is an example of stress response?
The autonomic nervous system consist of parasympathetic division and sympathetic division.
Fun Fact
The sympathetic division commands your body to stop storing energy and to use it in response to a crisis.
Fun Fact
Along with the nervous system, the endocrine system prepares the body to respond to a stressor.
Fun Fact
A defense reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes.
Fight - or -Flight reaction
A state in which blood pressure, heart rate, hormone levels, and other vital functions are maintained within a narrow range of normal.
Homeostasis
The branch of the peripheral nervous system that governs motor functions and sensory information, largely under conscious control.
Somatic Nervous System
- Talking
- Laughing
- Time - management skills
- Exercising
- Meditating
What our some examples of effective behavioral responses?
- Overheating
- Using tobacco
- Alcohol usage
- Using other drugs
What our some examples of ineffective behavioral responses?
The combination of characteristics or qualities that forms an individuals distinctive character.
Personality
A person with high levels of stress, problems dealing with stress. Our described as being ultracompetitive, controllling, impatient, aggressive and even hostile.
What is a type “A” personality?
A person that is relaxed and contemplative. Less frustrated by daily events and more tolerant of other behaviors.
What is a type “B” personality?
A person that is characterized by anger suppression, difficulty expressing emotions, feelings of hopelessness and despair, and an exaggerated response to minor stressors.
What is a type “C” personality?
A particular form of optimism. Hardy people perceive fewer situations as stressful, and their reaction to stressor tends to be less intense.
Hardiness
Biologist Hans Selye was one of the 1st scientists to develop a comprehensive theory of stress and disease.
Fun Fact
A pattern of stress responses consisting of three stages: Alarm, resistance, and exhaustion.
General Adaptation Syndrome (GAS)
Stress resulting from a pleasant stressor
Eustress
Stress resulting from an unpleasant stressor.
Distress
Body movement carried out by the skeletal muscles that requires energy.
Physical Activity
Planned, structured, repetitive movement intended to improve or maintain physical fitness.
Exercise
Exercise improve congitive function - that is the brains ability to learn, remember, thinkand reason.
Fun Fact
Exercise enhance the entire nervous system’s plasticity - that is the ability to change and adapt.
Fun Fact
Brisk Walking Swimming Yard Work Dancing Cycling
Types of Moderate Physical Activity
Vacuuming
Walking Slowly
Shopping
Stretching
Examples of Light Activity Level
Brisk Walking
Social Dancing
Cycling
Examples of Moderate Activity Level
Jogging
Hiking Uphill
Swimming Laps
Playing most competitive sports
Examples of Vigorous Activity Level
150 minutes or more per week.
For people who want to gain, lose weight or maintain weight should do how many minutes ofexercise a week?
Related fitness includes the following components; cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition.
Health
The ability to perform prolonged, large - muscle, dynamic exercise at moderate to high levels of intensity.
Cardiorespiratory Endurance
The amount of force a muscle can produce with a single maximum effort.
Muscular Strength
The sum of all the vital processes by which food energy and nutrients are made available to and used by the body.
Metabolism
The ability of a muscle to remain contracted or to contract repeatedly for a long period of time.
Muscular Endurance
The ability to move the joints through their full range of motion.
Flexibility
The proportion of fat and fat - free mass in the body.
Body Composition
The non fat component of the human body, consisting of skeletal muscle, bone and water.
Fat - Free Mass
Speed Power Agility Coordination Balance Reaction Time
What are thesix related fitness components?
The ability to perform a movement in a short period of time.
Speed
The ability to exert force rapidly, based on a combination of strength and speed.
Power
The ability to change the position of the body quickly and accurately.
Agility
The ability to maintain equilibrium while moving or while stationary.
Balance
The ability to perform motor tasks accurately and smoothly while using body movements and the senses.
Coordination
The ability to respond and react quickly to a stimulus.
Reaction and Movement Time
The performance of different types of activities that cause the body to adapt and improve its level of fitness.
Physical Training
The training principle that the body adapts to the particular type and amount of stress placed on it.
Specificity
The training principle that placing increasing amounts of stress on the body causes adaptation that improve fitness.
Progressive Overload
Frequency, Intensity, Time and Type.
What does F.I.T.T. stand for?
How often.
Frequency
How hard. (Duration)
Intensity
How Long.
Time
Mode of Activity.
Type
The training principle that fitness improvements are lost when demands on the body are lowered.
Reversibility
A test usually administered on a treadmill or cycle ergometer; that involves analysis of the changes in electrical activity in the heart from an electroncardiogram (EKG or ECG) taken during exercise.
Exercise Stress Test
An exercise test that starts at an easy intensity and progresses to maximum capacity.
Graded Exercise Test (GXT)
Beginning Phase
Progress Phase
Maintenance Phase
What are the three stages of an exercise program?
The body adjusts to the new type of activity and the level of the activity.
Beginning Phase
Fitness increases.
Progress Phase
The targeted level of fitness is sustained over the long term.
Maintenance Phase
A condition caused by training too much or at a level with too much intensity.
Overtraining
The system that circulates blood through the body; consists of the heart, blood vessels, and respiratory system.
Cardiorespiratory System
The part of the circulatory system that moves blood between the heart and the lungs; controlled by the right side of the heart.
Pulmonary Circulation
The part of the circulatory system that moves blood between the heart and the rest of the body; controlled by the left side of the heart.
Systemic Circulation
The large venins through which blood is returned to the right atrium of the heart.
Venae Cavae
One of the two upper chambers of the heart in which blood collects before passing to the ventricles.
Artium
One of the two lower chambers of the heart, from which blood flows through arteries to the lungs and other parts of the body.
Ventricles
The body’s large artery; receives blood from the left ventricle and distributes it to the body.
Aorta
Contraction of the heart.
Systole
Relaxation of the heart.
Diastole
The force exerted by the blood on the wall of the blood vessels, created by the pumping action of the heart.
Blood Pressure
Vessels that carry blood to the heart.
Veins
Vessels that carry blood away from the heart.
Arteries
Very small blood vessels that distribute blood to all parts of the body.
Capillaries
The lungs, air passages, and breathing muscles; supplies oxygen to the body and removes carbon dioxide.
Respiratory System
Tiny air sacs in the lungs that allo the exchange of oxygen and carbon dioxide between the lungs and blood.
Alveoli
The amount of blood the heart pumps with each beat.
Stroke Volume
The amount of blood pumped by the heart each minute; a function of the heart and stroke volume.
Cardiac Output
The rate at which the body uses energy.
Metabolic Rate
A simple sugar that circulates in the blood and can be: used by cells to fuel adenosine triphosphate (ATP) production.
Glucose
A complex carbohydrate stored principallyin the liver and skeletal muscles; the major fuel source during most forms of intense exercise. Glycogen is the storage form of glucose.
Glycogen
The energy source for cellular processes.
Adenosine Triphosphate (ATP)
The system that supplies energy to muscle cells through the breakdown of celluar stores of ATP and creatine phosphate (CP).
Immediate (“explosive”) Energy System
The system that supplies energy to muscle cells through the breakdown of muscle stores of glucose and glycogen; also called the anaerobic system or the lactic acid system because chemical reactions take place without oxygen and produce lactic acid.
Nonoxidative (anaerobic) Energy System
Occurring on the absence of oxygen.
Anaerobic
A metabolic acid resulting from the metabolism of glucose and glycogen.
Lactic Acid
The system that supplies energy to cells through the breakdown of glucose, glycogen, and fats; also called the aerobic system because its chemical reaction require oxygen.
Oxidative (aerobic) Energy System
Dependent on the presence of oxygen.
Aerobic
Intracellular structures containing enzymes used in the chemical reactions that convert the energy in food to a form the body can use.
Mitochondria
The range of heart rate that should be reached and maintained during cardiorespiratory endurance exercise to obtain training effects.
Target Heart Rate Zone
The difference between maximum heart rate and resting heart rate; used in one method for calulating target rate range.
Heart Rate Reserve
A unit of measure that repredents the body’s resting metabolic rate - that is, the energy requirement of the body at rest.
MET
A system of monitoring exercise intensity based on assigning a number to the subjective perception of target intensity.
Ratings of Perceived Exertion (RPE)
Alternating two or more activities to improve a single component of fitness.
Cross - training
Excessive loss of body fluid.
Dehydration
Sudden muscle spasms and pain associated with intense exercise in hot weather.
Heat Cramps
Heat illness resulting from exertion in hot weather.
Heat Exhaustion
A severe and often fatal heat illness characterized by significantly elevated core body temperature.
Heatstroke
