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51 Cards in this Set
- Front
- Back
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6 dimensions of wellness
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physical, emotional, intellectual, spiritual, social, environmental
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infectious disease
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disease caused by bacterial or virus
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chronic disease
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disease that developes and continues over a long period of time
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average life expectancy in america
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76.9
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average healthy life expectancy in america
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65.8
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6 behaviors that help increase avg. healty life exp.
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eating habits, physically active, tobacco use, drug or alcohol use, unsafe sex, behaviors that lead to unintentional injury
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5 steps to follow in changing behaviors
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examine health, choose target behavior, find outside help, examine pros and cons, set a date
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6 stages of behavior change
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precontemplation, contemplation, preparation, action, maintenance, termination
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procontemplation
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no change
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contemplation
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next 6 months
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preparation
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in next month
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action
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actually doing
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maintenance
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building up to target
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termination
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permanent lifestyle
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5 components of physical fitness
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cardiorespritory endurance, muscular strength, muscular endurance, flexibility, body consumption
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said principle
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specific adaption to imposed demands
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how said principle relates to exercise
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body will adapt to the demand you place on it
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board last
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one piece no seams, sturdy
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slip last
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flexible, made of many pieces seamed together
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combination last
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combination of board and slip lasts
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3 shapes of exercise shoes
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curved, semi-curved, straight
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What last and shape combination provides the most stability for someone who overpronates?
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straight with either board or combination last
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3 types of energy systems
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immediate, non-oxidative, and oxidative
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target heart rate zone
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65 - 90% of MHR
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how is target heart rate calculated
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MHR(220 - age) * percentages
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3 tests for Maximum oxigen consumption
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1 mile walk, 3 minute step test, 1.5 mile run/walk
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maximal oxygen consumption
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maximum amount of oxygen absorbed into the blood when in target heart rate zone
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how do reps and weight differ between muscle endurance and strength
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endurance: low weight high rep
strength: high weight low rep |
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2 exercises for muscle strength
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bench press, leg press
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2 exercises for muscle endurance
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sit ups, push ups, pull ups
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isometric
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muscle doent change in length
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concentric
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shortening of muscles
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eccentric
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lengthening of muscles, leads to soreness
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FITT
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frequency, intensity, time, type
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joint flexibility
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range of motion in the joint
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joint stability
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how stable the joint is
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diff between ligaments and tendons
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ligaments connect bone to bone, tendons work with muscles to provide tension
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how abdominal muscles help lower back pain
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stops the front of the pevic bone from tilting down
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PNF
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proprioceptive neuromuscular facilitation
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types os stretching
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passive, active, static, dynamic, ballistic, resistance
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passive stretching
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force into a new position
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static stretching
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streching muscles when body is at rest
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resistance stretching
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muscle contracts and elongates simultaneously
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ballistic stretching
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passive or dynamic stretching in a bounce motion
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body consumption
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portion of fat an fat-free mass in the body
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essential fat
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body fat necessary for normal body funtions
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nonessential fat
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extra fat stored in the body
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risk percentages for male and female
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males: 3-5%
females: 8-12% |
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overweight if BMI is above
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25-29.9%
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obese if BMI is above
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30%
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5 techniques used to asses body consumption
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skin fold, underwater weighing, bod pod, bioelectrical impedance, DEXA
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