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intro to Kin > health and wellness > Flashcards

health and wellness Flashcards

to remember it

1
Q

what is the definition of health

A

to live a satisfying life
to fulfill ambitions
to change

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2
Q

when was this definition health established

A

1986

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3
Q

what are the 5 things that make health

A

an every ending process
not simple
Related to quality of life
Multiple detentions
related to how a person cope with change

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4
Q

what are the 6 things that create health multidimension

A

physical
social
mental
Environmental
spiritual
emotional

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5
Q

what do the multidimensional do together

A

they interact and overlap with each other to produce health

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6
Q

when the dimensions interact what do they produce

A

a unique health and wellness profile for each individual

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7
Q

what does health and wellness relate to adolescence

A

a persons ability to cope with the many interactions and transitions that are occurring in life

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8
Q

what transitions are specific to adolescence

A

to Increase in: autonomy, individuality,responsibilities,
industry

change in body structure

more intense relationships

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9
Q

what are the 3 dimensions of health that focus on transition

A

being: to who am i/ who am i becoming?

belonging: to what groups do i connect with/ where do i belong

becoming:personal goals/hopes/ accomplishment im going to

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10
Q

is achievement of health and wellness a single event

A

false:it is an ongoing process

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11
Q

what is an important guideline to consider achievements of health and wellness

A

to make healthy choices

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12
Q

Achievements of health and wellness what do you have todo to have a healthy balance life

A

it is up to everyone to choose what combinations of healthy choices to create a healthy balance

Remember moderation is best
(not too little or too much is a potential to problems)

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13
Q

Approaches to health and wellness what are the two approaches and what do they mean

A

reactive:worrying about your health only when your sick

proactive:getting lifestyle habits that will help in the long run and will lead you to a healthier life

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14
Q

what is wellness

A

reflected in a way person chooses to live life

making informed choices and taking responsibilities for the way we live our life

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15
Q

what influences wellness

A

family
media
culture
peers

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16
Q

what is positive family influences

A

family positively influences your health, well-being, and sense of satisfaction trough:

education:the advice your parents give you to stay healthy

values:family values can influence lifestyle choices (value sports)

support:emotional support during stressful life events

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17
Q

what is negative family influence

A

Family’s that push there kids to compete for rewards outside of physical ,mental, and social

can make kids withdraw from things
poor roll models

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18
Q

what are the 2 media influences on health and wellness and what can they do

A

positive:can be highly motivational
negative:and have the power to encourahe unhealthy choices

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19
Q

what is wellness about

A

the journey towards personal improvement and aspiring to achieve your potential

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20
Q

what can social/peer influence on health and wellness

A

Participation in sport can social benefits in meeting new people

it is important to:
choose friends wisely
resist negative peer pressure

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21
Q

what are the views in health in north America

A

tend to think about disease from a scientific point of view

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22
Q

what are the views in health in western medicine

A

deals largely with treatment of organs and systems in isolation from the persons mind and environment

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23
Q

what is the more hoistic approach emerging in the views of health

A

recognition of the influence of personality on cardiovascular health (type A personality)

recognition of the influence of social environment on obesity

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24
Q

what does health in eastern and aboriginal cultures view it as

A

in many non-western cultures health has strong spiritual quality (harmony) and environment

like sweat lodge

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25
Q

is health a life long journey

A

yes remember it

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26
Q

what is physical fitness

A

cardiorespiratory endurance
Flexibility
body composition
muscular strength
muscular power
Muscular endurance

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27
Q

what is the definition of physical fitness

A

the ability of the body to adjust to the demands and stresses of physical effort

physical finess is thought to be measure of ones physical health

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28
Q

Definition of physical activity

A

any movement carried out by the skeletal muscle

requires the use of energy

29
Q

what is the FITT principle

A

the acronym used to help recall the 4 important elements of training program
F-frequency
I:intensity (workout to rest ratio
T:time (includes volume)
T:type of workout

30
Q

what is the overload principle and how can you achieve this

A

that training demands or stress loads must be increased over time in order to achieve change in the targeted system

this can be done by increasing the frequency intensity or time of the activity

31
Q

what is progression principle and what is it related to

A

part of overload the prinicple tells us that as the body adapts to exercise stress a new stress must be applied as the new normal has been established

therefore as the systems become more capable then a new stimulus must be applied periodically (progression)

32
Q

what is the reversibility principle

A

extened training interruption will result in a temporary disruption and decline in performance

often term for this is detraining

reversal occurs once training resumes though time off will dictare the length of time needed to reagin the training effects

33
Q

what is the Specificity principle

A

that if you want or need specific improvements in each area of fitness or skill then your training mode must be as close in action as the specific activity dictates

what you do is what you get

34
Q

what is the components of physical fitness

A

muscular strength
muscular endurance
cardiorespiratory endurance
Flexibility
body composition
psychomotor ability

35
Q

what is muscular strength

A

the ability of a muscle or muscle group to exert force against a resistance

commonly measured as a maximal value 1RM

force and strength are synonymous
(greater muscle mass results in greater strength)

force=mass X acceleration

36
Q

what is absolute and relative strength

A

absolute strength: the total force a person can apply in a single effort against a resistance regardless of their own weight

relative strength: considers the individuals mass or weight and is a factor of absolute strength/body mass

37
Q

what are the 3 resistance training terminology

A

repetition (REP): the number of times you do a movement continuously

set: one group of reps

resistance: the amount of mass (weight moved; usually a % of 1RM)

EX:doing 1 set of 10 reps of dumbbell biceps curls with 20lbs would be expressed as
1 X 10 X 20

38
Q

what is power

A

the ability to overcome external resistance at a high rate of muscular contraction

is dependent on muscular strength

therefore power is derivative of muscular strength

39
Q

what is muscular endurance and what is static and dynamic exercise

A

the ability of a muscle or muscle group to sustain a given level of force (static exercise) or to repeatedly contract and relax (dynamic exercise ) at a given resistance

static: the flexed arm hang
dynamic: sit up

40
Q

agonist-antagonist training what you should do and shouldn’t do

A

training should include exercises that stilmulate both the agonists (working muscles) and the antagonists (counter-acting muscles )

focusing on increasing agonist strength tends to shorten the agonist muscles and weaken the antagonist muscles
this can shift in strength equilibrium can result in imparied joint positions, and make articular cartilage and muscles and tendons prone to injury

41
Q

what is FITT for muscular fitness

A

F: 3-4 times per week (minimum 48 hours to maximum 72 hours between workouts)
I: strength 8-10 reps/ 2-3 sets
endurance 15-20 reps/ 2-3 sets
T: variable per workout: generally 45 mins- 1 hour
T: weight/resistance training
machines, free weights, elastic bands, body weight

42
Q

what is cardiorespiratory endurance

A

the ability to produce energy through an improved delivery of oxygen to working muscles

involves the cardiovascular and respiratory system

the major function of the cardiorespiratory system is to provide oxygen to tissues

needed for exertion over longer periods of time

43
Q

what is Aerobic power

A

the maximal rate at which the body can take up, transport, and utilize oxygen

Recall it is expressed as maximal oxygen uptake or max VO2

44
Q

what is Max VO2 measured in

A

is measured as the maximal value of oxygen consumption recorded during a progressive exercise test to exhaustion

45
Q

what is prediction of max VO2

A

predictions based on the linear relationship between heart rate and workload can be made over a given workload range

with increasing workload, heart rate increases to a maximum that corresponds to a maximal oxygen consumption (max VO2)

46
Q

what is FITT in cardiorespiratory fitness

A

F: minimum 3-4 times a week

I: we must first determine the maximal heart rate and the target training zone
HR 220 max heart rate -25 age =195 max training heart rate +/- 10
to determine the TTZ measure pulse: 10 sex X 6= ?BPM

T: 15-20 min for general public
25-35 min athlete
requirements: activities that can be carried on for long duration, working large muscle groups

T: activity examples
brisk walking, funning, cycling, swimming, treadmill

47
Q

what is flexibility

A

the ability of a joint to move through its full ROM

determined by joint structure, muscle length, and muscle tendon elasticity

48
Q

what is flexibility affected by

A

age, gender, inactivity

49
Q

what is the benefits of flexibility

A

good joint health, slowed joint deterioration, improved quality of life

might prevent pain and injuries

50
Q

why is collagen good for flexibility

A

is the main structural protein in connective tissues

provides structure and support to tissues, ligaments, tendons, and joints

elastin also a protein in connective tissue allowed muscles to be stretched

51
Q

what are the 3 stretching methods and what are they

A

static stretching:
-holding a fully stitched position
-slow relaxation of muscles to be stretched
-held for 10-30 seconds
-repeated 4-6 times

dynamic or semi-ballistic stretching:
-rapidly moving a joint through its full range of motion
-involves stretching with repetitive bouncing movements, using small intervals
-maximal range achieved after 10-20 movements
-repeated 3-5 times

Proprioceptive neuromuscular facilitation (PNF)
-the most efficient stretching method
-exploits the muscle spindles and the Golgi tendon organs (the stretch reflex)
-involves a partner
- 3 stages to the PNF method (on another slide)

52
Q

what are 3 PNF method stages

A
  1. active stretching phase
    -muscles are actively pulled to the limit of the movement range
    -performed slowly and continuously
    -inhibits the muscle spindle from inducing stretch reflex (and prevents muscles from contracting)

2.pre-tension phase
-trainee exerts a full isometric (static) contraction against partner resistance
-held for 7-10 seconds
-causes tendon spindles to release inhibitory relaxation of the muscles to be stretched

  1. passive stretching phase
    -partner pushes the body further into the stretching position, to pain moderate discomfort
    -final position is held, with muscles relaxed, for 6-10 seconds
    -partner applies slow and constant pressure
53
Q

FITT for flexibility fitness

A

F; daily
I: a slight stress on the muscle tendon complex is felt
T: for static min 3-4 repetitions 20-30 seconds/stretching exercise
T:static, dynamic, PNF

54
Q

what is body composition

A

-refers to the amounts of fat, muscles, bone, and other organs that make up the body
-percentages of lean body mass and fat body mass are of primary interest
-physical fitness is generally associated with a reduced body fat content and increased lean body mass

55
Q

what is psychomotor ability

A

serves to integrate the central nervous system with the more physical components of fittness

important to functioning and performance in everyday and fitness environments

related to an athletes ability to adapt and respond to changes in their surroundings

56
Q

what is training time

A

refers to the total time devoted to developing fitness

based on the duration of each training session and frequency of training per week, month, or year

57
Q

what is training frequency

A

depends on the goals of the individual

athletes may train 2-10 times per week for strength and cardiovascular endurance

for general fitness training, 2-3 session per week may be sufficient to maintain levels of strength and endurance

for weight loss or strength or endurance gains, however , 4-6 sessions per week may be necessary

58
Q

what is training volume

A

refers to the sum total of work performed during a training session or phase of training

measured in various units depending on the type of activity

cyclic movements (walking, running, swimming) are measured in meters or kilometres as a measure of distance

strength exercise using body weight are measured by the number of repetitions performed and the number of exercises done

strength exercises using weights are measured by the sum of all weight lifted per session, and the number of repetitions performed with a given load

59
Q

what is training intensity

A

most important

characterizes the degree of stimulation or intensity of exercise per unit of time

measured in various units depending on the type of activity

expressed as a percentage of a trainee’s personal best or 100% performance in the activity

the becomes the benchmark, or starting point, for defining relative intensities to be used to plan workouts

distance covered : metres per second and kilometres per hour for cyclic events
running, cross-country, skiing, cycling, rowing

resistance to overcome: kilograms lifted per unit of time
weightlifting: barbells, dumbbells, machines

60
Q

what is work to rest ratio

A

refers to the relationship between the phases of work and the rest during training

in general, the lower the intensity of exercise per unit of time, the shorter the rest periods required

conversely, the higher the intensity of exercise, the longer the rest periods must be considered in connection with all components of training such as the volume of exercise and types of exercises perfromed

61
Q

what is type of training

A

in strength training, load dosage can be achieved using ones own body weight, the weight of a partner, free-weights, machines

62
Q

what is cardio/ interval training

A

in cardiorespiratory fitness training, one can run on a track, in parks, in sand, stair-climb, or run uphill or downhill, brisk walk

each environment provides a different intensity of exercise

interval training; components to consider
distance/length of time, speed/rate, rest period, repetitions

63
Q

what is fartlek training

A

combines:
slow long distance training
pace/temp training
interval training

64
Q

what is cross training and functional fitness

A

cross training: involves doing various exercise activities that promote the components of fitness but differ from standard routines . this method helps reduce boredom and many cases overuse injuries

functional fitness: newer area of focus in kinesiology and while important in sports training the programming emphasis is on helping people function better in their home and work-place

65
Q

what is warm-up and cool-down

A

lossening-up and relaxation exercises performed before and after training are beneficial

66
Q

what are the benefits of a warm-up

A

raising the body temperature, increasing respiration, heart rate, blood flow, metabolic rate, oxygen exchange

increasing range of movement, decreasing muscle tension, preventing muscle, tendon, ligament strains

increasing central nervous system activity, improving coordination, reducing reaction time

67
Q

what are the benefits of a cool-down

A

helps speed recovery from about of exercise

helps physiological systems return to normal levels

includes:
light cardio
general static stretch
replace fluid stores

68
Q

drugs vs dietary supplements in exercise

A

drugs and exercise:
everyday drugs
illegal drugs

ergogenic aids and exercise:
allowed ergogenic aids
banned ergogenic

69
Q
A

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