Health and physical Fitness Flashcards

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1
Q

Health Status

A

Based on specific quantifiable measurements

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2
Q

Wellness

A
Physical
Mental
Emotional
Intellectual
Social
Environmental
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3
Q

Physical activity

A

Any unstructured movement throughout the day; independent of quantity of work or energy expenditure

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4
Q

Exercise

A

Planned, structured and repetitive bodily movements

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5
Q

Health related components of fitness

A

Cardiorespiratory fitness
Muscular fitness
Flexibility
Body composition

Related to overall risk for disease

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6
Q

Performance related components of fitness

A
Power 
Speed
Balance
Coordination
Agility

Related to improved function

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7
Q

Cardiorespiratory fitness

A

The ability of the circulatory and respiratory systems to efficiently supply oxygen to working muscles during sustained activity

Synonymous terms: aerobic fitness, cardiovascular efficiency, Cardiorespiratory endurance.

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8
Q

Low Cardiorespiratory fitness is linked to…

A

Various preventable chronic health conditions

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9
Q

Muscular fitness

A

Related to ones ability to produce or sustain force output.

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10
Q

Muscular strength

A

Is defined as the ability to exert maximal force output

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11
Q

Muscular endurance

A

The ability to sustain force output over an extended period of time.

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12
Q

Flexibility

A
Examining the functional ROM for a given joint.
Proper joint function
Movement capabilities
Risk of injury
Chronic pain
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13
Q

Body composition

A

Fat mass vs lean mass

Optima. Body composition is linked to metabolic fitness and health

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14
Q

Power

A
Speed at which work is performed.
Centered around maximal acceleration 
Olympic lifts
Plyometrics
Other ballistic movements
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15
Q

Coordination

A

Involves the harmonious adjustment of bodily segments to perform a complex task.
Synonymous with neutral efficiency
High level is associated with proficiency of movements, but is not necessary for health improvements.

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16
Q

Balance

A

Ability to manage forces that can disrupt stability
Adequate strength and neural familiarity are required for development
Improvements will reduce the risk of injury from falls or related accidents

17
Q

Speed

A

The ability to move the body over a distance in a given period of time
Speed of movement depends on neural recruitment and adequate muscle capabilities
Individuals engaging in higher levels of activity will have a lower rate of decline.

18
Q

Agility

A

The ability to change direction in a rapid and synchronized manner.

19
Q

Factors that affect baseline fitness measures:

A

Genetics
Environmental factors
Individual interests
Physical conditioning

20
Q

Genetics

A

The science of biological inheritance
40% uncontrollable
60% dependent on daily behaviors

21
Q

Environmental factors

A
Social values
Personal attitudes
Financial means
Climate
Altitude
Exposure to pollutants
22
Q

Physical activity and quality of life

A

Physical and psychological well being
Perceived physical function
Stress reduction

23
Q

New exerciser risks and considerations

A
Soft tissue damage
Soft tissue tears
Bone fractures
Hyperthermia: high body temp
Hypothermia: low body temp
Electrolyte imbalances
Hypoglycemia: abnormally low blood glucose
Rhabdomyolysis: an acute potentially fatal condition that destroys skeletal tissue and is often accompanied by the excretion of myoglobin in the urine.
24
Q

Physical activity reduces all-cause mortality as well as mortality to:

A
Cardiovascular disease
Coronary heart disease 
Hypertension
Colon cancer
Type II diabetes
25
Q

Moderate to high intensity exercise at ____________ provides the greatest reduction in risk for mortality due to improvement sin Cardiorespiratory fitness

A

60-80% of vo2 max

26
Q

Aerobic activity reduces the risk of CVD by:

A

Reducing body fat
Lowering blood pressure
Improving blood lipid profile
Lowering the risk for myocardial ischemia
Lowering the risk of blood clotting
Lowering the risk of heart rhythm disturbances

27
Q

Atherosclerosis:

A

The formation of coronary plaque.

Reduce risk by:
Lowering blood pressure
Reducing circulating LDL cholesterol

Method: exercise increases liver production of HDL, which pick up LDL’s and transfer it to the liver to be metabolized

28
Q

Myocardial ischemia

A

Lack of o2 to heart due to blockage. Can lead to tissue death or heart attack.

29
Q

Thrombosis

A

Blood clot that has the capability to trigger a heart attack.

30
Q

Stroke

A

Sudden death of a portion of the brain due to lack of oxygen.
Primary causes:
Vascular blockage: ischemic stroke
Arterial rupture: hemorrhagic stroke

31
Q

Hypertension

High blood pressure

A
Associated health issues: 
Organ damage
Congestive heart failure 
Hemorrhagic stroke 
Renal failure
Retinopathy
32
Q

Sedentary, unfit individuals have a ___________% greater risk for hypertension when compared to fit individuals

A

20/50%

33
Q

Aerobic training can reduce diastolic and systolic measures by 6-7 mmhg over time

A

Duration 30-60m
60-70% of vo2 max
3-4 days per week frequency

34
Q

Obesity risk factors

A
Diabetes
Heart disease hypertension
Osteoarthritis
High cholesterol
Cancers
All-cause mortality
35
Q

Systemic inflammation leads to

A

Insulin resistance
Atherosclerotic buildup
Disturbances and secretion/function of adipokines

36
Q

For each 500kcal of expenditure from physical activity the risk for type II diabetes is reduced by_____

A

6%

37
Q

Osteoarthritis

A

Chronic degradation of cartilage within joints
Leading reason for inactivity (which accelerates cartilage decline)

*non impact resistance and aerobic modalities