Mid term Flashcards
What are the 9 dimensions of wellness?
Physical, Emotional, Intellectual, Interpersonal, Cultural, Spiritual, Financial, Environmental, Occupational
What is the difference between Wellness & Health?
Health- refers to overall condition of the body, mind and to the presence or absence of illness or injury.
Wellness- Optimal health and vitality; determined on your decisions about how you live your life.
What are some major health problems in Canada?
Chronic disease, cancer, heart disease
What are some behaviours that are a part of fit/wellness lifestyle?
Physical activity, Healthy diet, Healthy body weight, Stress management, avoiding tobacco and drugs, limit alcohol consumption
What are the stages of readiness to change?
Precontemplation- don’t think they have a problem and do not intend to change.
Contemplation- Know there’s a problem and intends to change within 6 months.
Prep- Plan to take action within the month or may already begin making small changed
Action- outwardly modify their behaviour and environment
Maintenance- Maintain new healthier lifestyle for at least 6 months
Termination- excited cycle of change and no longer tempted to lapse
What is physical activity?
any body movement produced by the skeletal muscles that result in energy expenditure
What is exercise?
Planned, structured and repetitive body movement done to improve or maintain one or more component of fitness.
What is CVD?
Cardiovascular disease, Disease of the heart and blood vessels.
What is Diabetes?
Metabolic disorder characterized by high blood glucose levels.
What is Osteoporosis?
Condition that affected the loss of bone mass.
What are the 5 health related components of physical fitness?
1.Muscular strength
2.Cardiorespiratory endurance
3.Muscular endurance
4. Flexibility
5. Body comp
What improves health & wellness?
Physical activity
What improves fitness?
Exercise
How many calories does moderate activity burn per minute?
3.5-7 cal/min
How many calories does vigorous activity burn per minute?
7+ cal/min
Define Cardiorespiratory endurance.
Ability to do prolonged, large muscle, dynamic exercise at moderate to high level intensity.
Define Muscular strength.
Amount of force a muscle can produce with a single max effort.
Define Off-set sarcopenia.
Loss of muscle cells and muscle mass
Define muscle endurance.
Ability to resist fatigue and sustain a given level of muscle tension.
Define flexibility.
Ability to move the joint through their full ROM.
Define body composition.
The amount of fat & fat-free body mass.
What are the skill related components of fitness?
1.Speed
2.Power
3.Agility
4.Balance
5.Coordination
6.Reaction time
Define specificity.
Effect of exercise training is specific to those muscles involved in the activity.
Define overload principle.
Basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscle need to be stressed.
Define the principle of progression.
Principle of training that states that overload should increase gradually.
Define the 10% rule.
Training intensity or duration of exercise should NOT be increased by more than 10% per week.
What is the FITTVP Principle?
F-frequency(how often)
I-intensity(how hard)
T-time(how long)
T-type(mode of activity)
V-volume(how much, FrequencyXtimeXintensity)
P-progression
What are the benefits of physical activity?
-Decreases risk of CVD
-Decreases risk of Diabetes
-Increases Bone Mass
-Increases Bone Mass
-Increases Longevity
What is the Threshold for health benefits?
The minimum amount of exercise needed to get significant health benefits. 30-60 minutes of moderate-vigorous exercise 3-5x weekly.
What does the Cardiorespiratory system consist of?
Heart, Blood vessels & respiratory system.
What is in the respiratory system?
Nose, mouth, throat, voice box, windpipe & lungs
What do veins do?
Carry blood TO the heart.
What do arteries do?
Carry blood AWAY from the heart.
What are the two terms in Blood pressure?
Systole: Contraction
Diastole: Relaxation
What is the main function of the Respiratory system?
Supply the body with Oxygen and carried off CO2.
How is muscular strength measured?
1RM/Grip test
1How is muscular endurance measured?
Push up, sit up
How is flexibility measured?
Sit and reach test
What is the best ways to prevent injuries?
-Warm-up and Cool down
-Stay within the training threshold
-Track your heart rate
-Ensure environment is save(not to hot, not to cold)
-Ensure air quality is good
-RICE minor injuries
What intensity should you be able to perform the talk test?
Moderate intensity.
What is ATP?
Adenosine Triphosphate, a high energy compound that is synthesized and stored in small quantities in muscle and other cells. The breakdown of ATP results in a release of energy that can be used to fuel muscular contraction.
Define anaerobic?
WITHOUT oxygen; in cells, pertains to biochemical pathways that do not require oxygen to produce energy.
What is aerobic?
WITH oxygen; in cells, pertains to biochemical pathways that does require oxygen to produce energy.
What does a tendon connect?
Muscle to bone
What does a ligament connect?
Bone to bone.
Define flexibility.
The ability to move a joint through the full ROM.
What is a stretch reflex?
Involuntary contraction of a muscle due to rapid stretching of that muscle.
What are proprioceptors?
Receptors that sends feedback to the brain about positions of body parts.
What triggers the stretch reflex?
Muscle spindles being stretched rapidly.
What is the disease related to lack of exercise?
Hypokinetic disease.
What are some benefits of flexibility?
Define Dynamic stretching and provide an example.
Involves moving the joint through the full ROM, too mimic a sport specific movement.(open the gate)
Define ballistic stretching and provide an example.
Sudden and forceful bouncing to stretch the muscle. (touch toes while bouncing)
Define static stretching and provide an example.
Slowly lengthen the muscle to a point where further movement is limited. (Touch your toes)
What is an antagonist muscle?
Muscle on the opposite side of the joint. (tricep in a bicep curl)
Is plastic elongation short or long term flexibility?
Long term
Is elastic short or long term flexibility?
Short term
