Midterms Examination Flashcards
any movement carried out by skeletal muscles that
requires energy, and is focused on building health
Physical Activity
a planned, structured, and repetitive movement pattern
intended to improve fitness
Exercise
quality of being able and suitable to do a certain task or
demand
Fitness
constant and deliberate effort to stay healthy and achieve
the highest potential for well being.
Wellness
Benefits of Physical Activity (4)
Weight management
Reducing health risks
Stronger bones and muscles
Increased chances of living longer
Monitoring Daily Physical Activity (Mins and Steps)
at least 150 minutes weekly and 10,000 steps daily
What are the components of Physical Fitness?
Body Composition
Cardiorespiratory Endurance
Muscular Strength and Endurance
Flexibility
Ration of body fat to muscle, bones, and other tissues of the body.
Body Composition
Ability of the heart and lungs to deliver adequate amounts of oxygen to meet the demands of prolonged physical activity.
Cardiorespiratory Endurance
Ability of muscles to exert maximum force against a resistance.
Muscular Strength
Ability of muscles to exert submaximal force repeatedly over time.
Muscular Endurance
Range of Motion pf joints muscles to induce bending.
Flexibility
Healthy Body Composition (Man)
45% Muscle Tissue
3% Essential Fat
12% Non-essential fat
15% Bone
25% other organs
Healthy Body Composition (woman)
36% Muscle Tissue
12% Essential Fat
15% Non-essential fat
12% Bone
25% other organs
1 pound fat, 1 pound muscle
Lean Body Mass
Compares height and weight, Indicator of obesity and underweight
Body Mass Index (BMI)
Below 18.5
Underweight
18.5-22.9
Normal
23-24.9
Overweight
25-29.9
Obese I
Above 30
Obese II
Abnormal or excessive fat accumulation that presents a risk to health.
Obesity
Apple-like Obesity
Android
Pear-like Obesity
Gynoid
Quick measure of fat distribution that may help
indicate a person’s overall health
Waist to Hip Ratio (WHR)
0.80 or lower
Low Health Risk
0.81-0.84
Moderate Risk
0.85 or higher
High Risk
0.95 or lower
Low Health Risk
0.96-1.0
Moderate Risk
1.0 or higher
High Risk
Exercise that does not require oxygen to produce necessary energy to carry out the activity.
Anaerobic Exercise
Exercise that requires oxygen to produce necessary energy to carry out the activity.
Aerobic Exercise
Aerobic Exercise Benefits
Higher VO2 max
Increase in the oxygen Carrying capacity of the blood.
Decrease in resting heart rate
Quicker heart rate recovery
Increase in mitochondria
Maximal amount of oxygen the human body is able to utilize per minute of physical activity.
VO2 max
Maximal Heart Rate
220 - age
What are the resting heart rates?
Sedentary (60-90)
Physically Active (40-60)
TFPPCBRD
Temporal
Femoral
Popliteal
Posterior Tibial
Carotid
Brachial
Radial
Dorsalis Pedis
Pulse in the head
Temporal
Pulse in the Neck
Carotid
Pulse in the Arms (joints)
Brachial
Pulse in the Pulse
Radial
Pulse in the Femor
Femoral
Pulse in the Leg (joints)
Popliteal
Pulse in the Foot (hard)
Posterior Tibial
Pulse in the Foot (soft)
Dorsalis Pedis
Is a measurement of your heart’s ability to return to its resting heart rate after cardiorespiratory exertion.
Heart Rate Recovery
Benefits of Flexibility
Promotes healthy muscles and bones.
Enables greater freedom of movement.
Maximal amount of resistance that an individual is able to lift in a single effort.
One Repetition Maximum (1RM)
Skill Related Fitness Components
Agility
Balance
Coordination
Reaction Time
Speed
Power
Ability to change direction and position quickly and effectively
Agility
Ability to maintain ones line of gravity with minimal postural sway
Balance
Ability to use together two or more body parts smoothly and efficiently
Coordination
Amount of time the body takes to respond effectively to
stimuli
Reaction Time
Ability to perform a movement or cover a certain distance in a short period of time
Speed
Ability to exert maximal force in a short period of time
Power
The use of behavioral change techniques to increase the frequency of adaptive behavior and decrease that of maladaptive behavior
Behavior Modification
Any behavior that allows a person to conform to their surroundings THE RIGHT WAY AND THOROUGHLY
ADAPTIVE BEHAVIOR
Any behavior that stops a person from adapting to new or difficult circumstances
MALADAPTIVE BEHAVIOR
Behavior Modification Transtheoretical Model
Pre-contemplation
Contemplation
Preparation
Action
Maintenance
Relapse
Unaware and Unwilling Stage
Pre-contemplation
Acknowledging that there is a problem or considering the possibility stage
Contemplation
Starting to Commit stage
Preparation
Actively changing a negative behavior and adopting a new, healthy behavior stage
Action
Sustaining behavioral change, while avoiding “slips” or relapses Stage
Maintenance
To slip or fall back into unhealthy behaviors stage
Relapse