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ESH 220 > Test 1 > Flashcards

Test 1 Flashcards

1
Q

Explain the concept of the 5 divisions of health

A

Each human is multidimensional, when improving quality of life we need to consider each dimension

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2
Q

What are the 5 dimensions of health

A 
Physical
Social
Emotional
Intellectual
Spiritual
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3
Q

To improve any of the 5 dimensions of health a person must

A

Change behaviors

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4
Q

At any given time we can assess a dimension and

A

Determine health status

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5
Q

To move toward on the health continuum one must

A

Change behaviors

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6
Q

Attitude/outlook that shape our choices & behaviors. Dynamic process that involves the balancing of physical, emotional, social, intellectual, and spiritual dimensions

A

Wellness

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7
Q

The overall condition of an organism at any given time. How balanced are the dimensions. Measurable at any give time

A

Health

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8
Q

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

A

Health promotion

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9
Q

What are the top 10 causes of death?

A
  • heart disease
  • cancer
  • chronic lower respiratory disease
  • accidents
  • stroke
  • Alzheimer’s disease
  • diabetes
  • influenza and pneumonia
  • nephritis, nephrotic syndrome, and nephrosis
  • intentional self-harm
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10
Q

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

A

Mental health

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11
Q

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

A

Physical health

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12
Q

The ability to interact effectively with other people and the social environment, engaging in satisfying personal relationships

A

Social health

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13
Q

Training that improves the efficiency of the aerobic energy-producing systems and that can improve cardio respiratory endurance

A

Aerobic training

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14
Q

Repetitive aerobic use of large muscles (ex: walking, bicycling, swimming)

A

Endurance training and endurance activities

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15
Q

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

A

Cardiorespiratory endurance (cardiorespiratory fitness)

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16
Q

The maximal capacity for oxygen consumption by the body during maximal exertion; also known as aerobic power, maximal oxygen consumption, and cardiorespiratory endurance capacity

A

Maximal oxygen uptake (VO2max)

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17
Q

A heart rate goal established by using the heart rate equivalent to a selected training level

A

Training heart rate

18
Q

The heart rate at rest, averaging 60 to 80 beats per minutes

A

Resting heart rate

19
Q

What does it mean when a person has a low resting heart rate

A

Better cardio fitness

20
Q

A health-related component of physical fitness that relates to the relative amounts of muscle, fat, bone, and other vital body tissues

A

Body composition

21
Q

A health-related component of physical fitness that relates to the range of motion available at a joint

A

Flexibility

22
Q

The ability of the muscle to continue to perform without fatigue

A

Muscular fatigue

23
Q

The ability of the muscle to exert force

A

Strength

24
Q

Training designed to increase strength, power, and muscle endurance

A

Resistance training

25
Q

A set of attributes that people have or achieve, which relates to the ability to perform physical activity

A

Physical fitness

26
Q

Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness

A

Exercise

27
Q

Bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure

A

Physical activity

28
Q

Terms which are health related components of physical fitness

A 
Body comp
Flexibility
Muscular endurance
Physical fitness
Cardio endurance/fitness
29
Q

Structure and goal (any of the 5 dimensions)

Ex) going to the gym

A

Exercise

30
Q

Moving without a specific goal

Ex) walking at the mall, shoveling snow, etc…

A

Physical activity

31
Q

Components of a well rounded exercise session

A

Warm up
Cardio/aerobic
Resistance training
Cool down/flexibility

32
Q

Describe a good warm up

A 
Increase body temp, comfort, and circulation
Reduce injury
Slow, easy movements
Light stretching of major muscle groups
Walking, lunges, etc...
5-10 min
33
Q

Describe the ideal cardio workout

A

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

34
Q

What is the formula for max HR

A

220-age

35
Q

What is the formula for target HR

A

Max HR X .7 or .85

36
Q

When should target HR be checked?

A

10 minutes into a cardio workout HR should be checked. Modifications should be made if HR is too high or low

37
Q

Describe the ideal resistance training session

A

Improve muscle strength and endurance
Follow ACSM guidelines
When we damage muscle fibers the body rebuilds them bigger and stronger

38
Q

Describe the minimum guidelines for a resistance workout according to ACSM

A

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

39
Q

Describe an ideal cool down/flexibility workout

A

Let the body return to resting state and improve flexibility
Light, easy movements
Vigorous stretching

40
Q

Best time to stretch muscle beyond normal

A

Increased body temp and circulation

41
Q

Describe an ideal flexibility workout according to ACSM

A

At least 2-3 times/week
Hold each stretch 10-30 sec
Repeat eat exercise 2-4 times

42
Q

Number of exercise sessions per week in the exercise program

A

Frequency

ESH 220 (3 decks)

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