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pschology > health and wellness chapter 6-10 > Flashcards

health and wellness chapter 6-10 Flashcards

1
Q

CRE

A

Cardiorespiratory endurance: the ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged sub-maximal physical activity.

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2
Q

CRE physiology

A

is a measure of how the pulmonary (lungs), cardiovascular (heart & blood vessels) and muscular systems work together during aerobic activities.

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3
Q

Aerobic

A

requires oxygen to produce the necessary energy (ATP) to carry out the activity.

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4
Q

Anaerobic

A

does not require oxygen to produce the necessary energy (ATP) to carry out the activity.

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5
Q

Benefits of Aerobic Training

A 
Higher maximal oxygen uptake
Increase in the oxygen-carrying capacity of the blood
Decrease in resting heart rate 
Lower heart rate at given workloads
Faster recovery
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6
Q

Benefits of physical assessments test

A

educate participants regarding their fitness levels and compare their results to health fitness and physical fitness standards
motivate individuals to participate in exercise programs
provide a starting point for individualized exercise prescription
evaluate improvements achieved through exercise programs and adjust individualized exercise
monitor over time changes in fitness

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7
Q

individuality

A

Similar training programs result in a wide variation in physiological responses due to the role of heredity

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8
Q

vO2 MAX

A

The amount of oxygen the body actually uses at maximal

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9
Q

Sub maximal test used to measure VO2

A

1.5 mile run
1.o mile walk
12 minute swim test
step test
Astrand-Ryhming

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10
Q

Good maximal VO2 score for college students

A

male 44 - 52.9

women 39 - 48.9

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11
Q

systolic blood pressure

A

pressure exerted by blood against walls of arteries during forceful contraction of the heart

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12
Q

Diastolic blood pressure

A

Pressure exerted by the blood against the walls of the arteries during the relaxation phase of the heart

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13
Q

FITT

A

an acronym used to describe the four cardiorespiratory exercise prescription variables: frequency, intensity, type (mode) and time (duration)

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14
Q

MHR

A

Maximal Heart Rate ¹MHR = 207- (.7 x age)

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15
Q

HRR

A

Heart Rate Reserve HRR=MHR-RHR 191- 60= 131

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16
Q

TI

A

Training intensity TI=( HRR x .__ ) + RHR

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17
Q

enhancing Exercise compliance

A

Set aside a regular time for exercise
Exercise early in the day
Select aerobic activities you enjoy
Combine different activities (cross-train)
Use proper clothing and equipment
Find a friend or group of friends to exercise with
Set goals and share them with others
Purchase a pedometer (step counter) and attempt to accumulate 10,000 steps each day
Don’t become a chronic exerciser
Exercise in different places and facilities

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18
Q

benefits of increased strength

A 
Increase or maintain muscle mass and a higher resting metabolic rate.
Encourages weight loss and maintenance.
Lessens the risk of injury.
Prevents osteoporosis.
Reduces chronic low-back pain.
Alleviates arthritic pain.
Improves cholesterol levels.
Promotes psychological well-being.
Also, may help lower the risk of high blood pressure and diabetes
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19
Q

muscular strength

A

the ability of a muscle to exert maximum force against resistance

20
Q

muscular endurance

A

the ability of a muscle to exert sub-maximal force repeatedly over time

21
Q

Muscle fibers

A

slow twitch and fast twitch

22
Q

Isometrics

A

Muscle contraction against resistance that produces little or no movement

23
Q

Dynamic training

A

muscle contraction against resistance that produces movement

24
Q

Concentric

A

positive resistance

25
Q

Eccentric

A

negative resistance

26
Q

Plyometric exercise

A

exercise is a form of jump training that incorporates speed and strength training to enhance explosiveness

27
Q

Repetition

A

repeating

28
Q

set

A

is the number of repetitions performed for a given exercise.

29
Q

training volume

A

is the sum of all repetitions performed multiplied by the resistance used during a strength-training session. For example: 3 sets of 6 reps with 150 lbs equals a training volume of:
3 X 6 X 150 = 2,700

30
Q

Ballistic (dynamic

A

jerky, rapid, bouncy movements or slow short and sustained movements

31
Q

Controlled Ballistic Stretching

A

slow, short, gentle and sustained movements

32
Q

Slow-sustained static stretching

A

muscles lengthened gradually through joints complete range of motion

33
Q

PNF (proprioceptive neuromuscular facilitation)-

A

uses reflexes and neuromuscular principles to relax the muscles being stretched

34
Q

How do we test used to assess flexibility ?

A

Sit and Reach (modified vs. traditional)
Total Body and Rotation Test
Shoulder Rotation Test

35
Q

Know the specific exercise conditions when considering comprehensive fitness programs

A

Just like food, variety is best.
Walk, Jog, Hike, Bike, Swim, Aerobics, Plyometrics, Yoga, Weight Lift,
Rowing, Stair Climbing, Kayaking, Disc Golf, Tennis, Racquet Ball

36
Q

RICE

A

Rest, Ice, Compression and Elevation

37
Q

CVD

A

the array of conditions that affect the heart and the blood vessels ( Cardiovascular disease)

38
Q

stroke

A

blood vessel the feeds the brain ruptures or is clogged, leading to blood flow disruption to the brain

39
Q

peripheral heart disease

A

narrowing of the peripheral blood vessels

40
Q

coronary heart disease

A

condition in which the arteries that supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits, such cholesterol and triglycerides

41
Q

signs of a heart attack

A

chest pain, discomfort, pressure, pain or discomfort in shoulders, neck, or arms
Shortness of breath, lightheadedness, fainting

42
Q

diabetes

A

A disease in which the body doesn’t produce or utilize insulin properly

43
Q

type 1 diabetes

A

condition in which the pancreas produces little or no insulin (juvenile

44
Q

type 2 diabetes

A

condition in which insulin is not processed properly, also known as adult onset diabetes

45
Q

reducing cardiovascular risk

A 
STAY AWAY from tobacco
Stay at a healthy weight
Eat Healthy
Relieve tension and stress
Watch your cholesterol levels 
Stay physically Active
Aim for normal blood pressure
KNOW YOUR NUMBERS!!!!!!!!!!!!!!!!!!!!!!!!!!!

pschology (3 decks)

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