Test 1 Flashcards
Explain the concept of the 5 divisions of health
Each human is multidimensional, when improving quality of life we need to consider each dimension
What are the 5 dimensions of health
Physical Social Emotional Intellectual Spiritual
To improve any of the 5 dimensions of health a person must
Change behaviors
At any given time we can assess a dimension and
Determine health status
To move toward on the health continuum one must
Change behaviors
Attitude/outlook that shape our choices & behaviors. Dynamic process that involves the balancing of physical, emotional, social, intellectual, and spiritual dimensions
Wellness
The overall condition of an organism at any given time. How balanced are the dimensions. Measurable at any give time
Health
All purposeful activities designed to improve personal and public health through a combo of strategies, including behavior change, health education, health protection measures, risk factor detection, health enhancement, and maintenance
Health promotion
What are the top 10 causes of death?
- heart disease
- cancer
- chronic lower respiratory disease
- accidents
- stroke
- Alzheimer’s disease
- diabetes
- influenza and pneumonia
- nephritis, nephrotic syndrome, and nephrosis
- intentional self-harm
The absence of mental disorders and the individuals ability to negotiate the daily challenges and Social interactions of life without experiencing mention, emotional, or behavioral problems
Mental health
The absence of physical health, while having energy and vigor to perform moderate to vigorous levels of physical activity wit undue fatigue and the capability or maintaining shh ability throughout life
Physical health
The ability to interact effectively with other people and the social environment, engaging in satisfying personal relationships
Social health
Training that improves the efficiency of the aerobic energy-producing systems and that can improve cardio respiratory endurance
Aerobic training
Repetitive aerobic use of large muscles (ex: walking, bicycling, swimming)
Endurance training and endurance activities
A health-related component of physical fitness that relates to the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity
Cardiorespiratory endurance (cardiorespiratory fitness)
The maximal capacity for oxygen consumption by the body during maximal exertion; also known as aerobic power, maximal oxygen consumption, and cardiorespiratory endurance capacity
Maximal oxygen uptake (VO2max)
A heart rate goal established by using the heart rate equivalent to a selected training level
Training heart rate
The heart rate at rest, averaging 60 to 80 beats per minutes
Resting heart rate
What does it mean when a person has a low resting heart rate
Better cardio fitness
A health-related component of physical fitness that relates to the relative amounts of muscle, fat, bone, and other vital body tissues
Body composition
A health-related component of physical fitness that relates to the range of motion available at a joint
Flexibility
The ability of the muscle to continue to perform without fatigue
Muscular fatigue
The ability of the muscle to exert force
Strength
Training designed to increase strength, power, and muscle endurance
Resistance training
A set of attributes that people have or achieve, which relates to the ability to perform physical activity
Physical fitness
Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness
Exercise
Bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure
Physical activity
Terms which are health related components of physical fitness
Body comp Flexibility Muscular endurance Physical fitness Cardio endurance/fitness
Structure and goal (any of the 5 dimensions)
Ex) going to the gym
Exercise
Moving without a specific goal
Ex) walking at the mall, shoveling snow, etc…
Physical activity
Components of a well rounded exercise session
Warm up
Cardio/aerobic
Resistance training
Cool down/flexibility
Describe a good warm up
Increase body temp, comfort, and circulation Reduce injury Slow, easy movements Light stretching of major muscle groups Walking, lunges, etc... 5-10 min
Describe the ideal cardio workout
Improve the cardio system and increase VO2max
Any cardio a person likes and can do (treadmill, elliptical, etc…)
Work large muscle groups
Repetitive and rhythmic movements
3-4 days a week//20-30 min
Target HR 75-80% max HR
What is the formula for max HR
220-age
What is the formula for target HR
Max HR X .7 or .85
When should target HR be checked?
10 minutes into a cardio workout HR should be checked. Modifications should be made if HR is too high or low
Describe the ideal resistance training session
Improve muscle strength and endurance
Follow ACSM guidelines
When we damage muscle fibers the body rebuilds them bigger and stronger
Describe the minimum guidelines for a resistance workout according to ACSM
Each major muscle group should be trained 2-3 days/wk
Each exercise should be repeated 8-10 times for 2-4 sets
Rest intervals of 2-3
Describe an ideal cool down/flexibility workout
Let the body return to resting state and improve flexibility
Light, easy movements
Vigorous stretching
Best time to stretch muscle beyond normal
Increased body temp and circulation
Describe an ideal flexibility workout according to ACSM
At least 2-3 times/week
Hold each stretch 10-30 sec
Repeat eat exercise 2-4 times
Number of exercise sessions per week in the exercise program
Frequency
