understanding wellness Flashcards
traditional understanding of health
only applied to susceptibility for disease
traditional definition of “healthy status”
individuals with no diagnostic criteria for disease or known health problems
traditional status for “unhealthy status”
individuals with disease or chronic health problems
merrium webster definition of health
condition of being sound in body, mind, spirit, especially rom disease or pain
general condition of the body
contemporary concept of health
overall well being or wellness
contemporary concept of health suggests people be viewed _____ rather than by independent _____
holistically, physiological measures
6 concepts of contemporary health
physical, mental, emotional, intellectual, social, environmental
health may be best understood as _____ state of a person and the ______ that affect either state
both physical and mental
assortment of lifestyle behaviors
common contributors to premature health decline (9)
physical inactivity, inadequate sleep, chronic stress, poor diet, dehydration, obesity, tobacco use, alcohol consumption, poor emotional health
common health disorders and disease (9)
hypertension, arteriosclerosis/atherosclerosis, COPD, depression, systemic inflammation, hyperlipidemia, diabetes, cancer, stroke
primary contributor to a healthy lifestyle
physical activity
from the HHS, regular physical activity can improve
health and quality of life of Americans of all ages regardless of the presence of chronic disease/disability
4th leading risk factor for global mortality
physical inactivity
___% of adults do not meet the guidelines for aerobic and strength activities
80
> 80% of adolescents do not perform enough
aerobic activity
in adults and older adults, physical activity can lower the risk for (7)
early death, coronary heart disease/stroke, high blood pressure, type 2 diabetes, breast, colon cancer, falls, depression
in children and adolescents, physical activity can improve (6)
bone health, cardiorespiratory fitness, muscular fitness, body composition if overweight, social development, confidence
physical activity
any purposeful and repeated bodily movement produced by voluntary skeletal muscle actions that increase metabolism
examples of physical activity
gardening, walking the dog, cleaning the house
definition of exercise
planned, structured, and repetitive bodily movements performed to improve or maintain one or more components of physical fitness
examples of exercise (by definition of exercise)
weight lifting, aerobic class, running 5mil
can exercise qualify as physical activity
yes
can physical activity qualify as exercise
not always2
when can physical activity qualify as exercise
based on relative intensity
true exercise must produce a ____ that stimulates cellular responses and generates ___________
stress, potential for new or sustained adaptations
principle of overload
stress must be applied beyond that which the body is accustomed to promote adaptations
principle of progression
once the body has adapted to a new level of stress, additional stress is needed to promote further adaptations
principle of specificity
desired to adaptation occurs in response to specific stress placed upon the body
elastic
acute response to an unaccustomed level of stress but the system reverts back to the starting condition once the stimulus of stress is removed
example of elastic
sedentary person walks one mile on a Saturday, experiencing an acute increase in their HR and metabolism but no lasting adaptations
plastic
repeated stress which causes system improvements due to adequate recurring exposure, chronic adaptations and changes occur
example of plastic
sedentary person walks one mile, 4x per week for 8 weeks; mild reduction in resting HR, improved aerobic activity
physical fitness guidelines describe activity as a measure of
time and intensity
for baseline health benefit
___min of moderate intensity per week
or ___ min of vigorous activity per week
or and equivalent at doses of ____ combined with strengthening ___
150
75
>10 min at a time each day
2x/week
for greater health/fitness benefits duration of all three recommendations is ____
doubled
moderate intensity physical activity _____ times the intensity of rest
3.0-5.9
moderate intensity physical activity on a scale relative to an individuals personal capacity=
5.6/10
examples of moderate activity (10)
cycling <10mph, gardening, tennis, yoga, playing frisbee, water aerobics, walking<3mph, snorkeling/recreational swimming, golf while wheeling clubs, shoveling light snow
vigorous intensity ____ times the intensity of rest
6.0 or more
vigorous intensity on a scale relative to an individuals personal capacity=
7.8/10
examples of vigorous activity (10)
jogging/running/sprinting, aerobic dance class, downhill skiing, heavy continuous yardwork, circuit weight training, swimming laps, cycling>10mph, jump rope, karate/martial arts, team sport play
muscle strengthening activity
exercise that increases skeletal muscle strength, power, endurance, and or/mass
the contemporary understanding of health examines the susceptibility for disease as well as an individuals overall
a. psychological issues
b. genetics
c. wellness
d. level of physical activity
c
for baseline health benefits an individual should burn at lease ____ calories a week
1000
minimum physical activity guidelines for general health benefits:
a. 30 minutes of vigorous activity each week
b. 100 minutes of moderate-intensity activity each week
c. 150 minutes of moderate-intensity activity each week
d. 250 minutes of vigorous activity each week
c
A(n) ________ response occurs with repeated stress which causes chronic system adaptations.
a. Overload
b. Elastic
c. Plastic
d. Progressive
c
identify the 6 components of comprehensive wellness
physical health
mental health
emotional health
intellectual health
social health
environmental health
list the common contributors to poor health
physical inactivity
inadequate sleep
chronic stress
poor diet
dehydration
obesity
tobacco use
alcohol consumption
poor emotional health
list the common health disorders and diseases
hypertension
hyperlipidemia
atherosclerosis
arteriosclerosis
diabetes
COPD
cancer
depression
stroke
systemic inflammation
___ has been estimated to be the 4th leading cause of death worldwide
physical inactivity
____ is defined as planned, structured and repetitive bodily movements performed to improve or maintain one or more components of health
exercise
true or false: an elastic response occurs when the body changes slightly to accommodate an activity-related stress, but quickly reverts back to its starting condition with no lasting adaptations
true
true or false: about 50% of adults do not meet the guidelines for aerobic and strength activities each week
false
true or false: all physical activity is considered exercise for the body
false
true or false: for an activity to be defined as exercise, it must produce a stress that generates the potential for new or sustained adaptations
true
list at least 3 diseases or health issues identifies in the lesson positively affected by physical activity (lower risk) for young and older adults
early death
CAD and stroke
high BP
type 2 diabetes
breast, colon cancer
falls
depression
identify at least 2 examples of moderate intensity activity
Moderate-intensity – cycling <10mph water aerobics
gardening
walking at ≤3mph
tennis (doubles)
snorkeling
recreational swimming
yoga
golf
playing frisbee
shoveling light snow
identify at least 2 examples of vigorous activities
jogging
running/repeat sprinting
swimming laps
aerobic dance class
cycling >10mph
downhill skiing
jumping rope
heavy continuous yard work
karate/martial arts
circuit weigh training
team sport play
Describe the three primary principles of exercise.
Principle of overload: a
Principle of progression: b
Principle of specificity: c
a.
b.
c.
a. stress must be applied beyond that which the body is accustomed to promote adaptations
b. once the body has adapted to a level of stress, additional stress is needed to promote further adaptations
c. a desired adaption occurs in response to specific stress placed upon the body; exercises and activities chosen must be matched to reflect the fitness goals
