Midterm Flashcards
absence of illness or abnormality; results from a series of complex interactions between a person and the environment in five dimensions: physical, mental, emotional, spiritual, and social
health
ability to sustain a muscular contraction or to contract repeatedly
muscular endurance
wellness of physical body; influenced by factors such as body weight, physical fitness, and ability to perform day to day functions
physical wellness
any physical activity in which increased oxygen uptake is needed
aerobic exercise
any planned activity in which oxygen uptake is NOT the primary energy source
anaerobic exercise
type of planned, purposeful physical activity with the goal of improving or maintaining physical fitness
exercise
everyone is unique and has individual fitness needs and adaptations to exercise
individuality
to continue improving the training overload must increase as you become more fit
progression
macronutrient made up of carbon, hydrogen, and oxygen
carbohydrate
complex, nitrogen based macronutrient made up of amino acids in linkages called peptide bonds
protein
conditions characterized by severe disturbances in eating behavior such as extreme reduction of food intake or extreme overeating or feelings of extreme distress or concern about body weight or shape
eating disorders
state of adiposity in which body fatness is above the ideal for health
obese
negative stress
distress
positive stress
eustress
the body’s automatic reaction to fight or flee a perceived threatening situation
fight-or-flight response
sitting alone in a quiet room and focusing your attention on any object or process such as a sound or breathing
mindfulness
male sex hormone that causes the bulk of physical change during puberty
testosterone
female sex hormone that is part of initiating the physical changes that prepare females for pregnancy
estrogen
ability to be emotionally close to another human being
intimacy
what does “SMART” stand for when creating smart goal
specific measurable attainable realistic timely
list 3 examples of smart goals
- run a mile 10 minute mile by the next month
- only eat out two times a week for a month
- stretch for 5 minutes every day for 2 weeks
list the five phases of readiness to change for the transtheoretical model
- precontemplation
- contemplation
- preparation
- action
- maintenance
the ACSM recommends _____ minutes of moderate physical activity ____ days a week for healthy adults
30
All or most
list four accuse benefits of warming up before exercising
- stretch core muscles
- increase heart rate
- increase blood flow
- increase deep muscle temperature
what is the recommended THR zone for healthy adults performing cardiovascular exercise
60%-80%
“FITT” stands for
frequency
intensity
time
type
the ACSM recommends that healthy adults perform resistance training ____ days per week
2-3
list the three basic macronutrients
carbohydrates
protein
fat
an energy imbalance where calories _____ > calories _____ results in _____
in
out
obesity
list five effects of stress on the human body
- headaches
- frequent illness
- fatigue
- anxiety
- insomnia
the CDC recommends that adults get ___ hours of sleep each night
7-9
(T or F) exercise is a beneficial method of relieving stress
true
(T or F) one of the most important things you can do to protect yourself against infectious diseases is to get appropriate vaccinations
true
the CDC recommends washing hands with soap and water for ___ seconds or longer to prevent the spread of diseases
20
(T or F) you can reduce your risk for chronic disease by making healthy life choices such as participating in regular exercise and eating a balanced diet
true
