Fitness And Wellness Terms Ch1-4

Front 1

physical activity

Back 1

bodily movement produced by skeletal muscles that requires enrgy expenditure and produces progressive health benefits

Front 2

Excercise

Back 2

A type of physical activity that requires planned, structured, and repetitive bodily movement done to imporve or maintain one or more components of physical fitness

Front 3

Sedentary Death Syndrome (SeDS)

Back 3

Deaths that are attributed to a lack of regular physical activity

Front 4

Chronic Diseases

Back 4

illness that develop and last over a long time

Front 5

Hypokinetic Disease

Back 5

disease related to a lack of physical activity

Front 6

Life Expectancy

Back 6

number of years a person is expeted to live based on the person's birth year

Front 7

Healthy Life Expectancy (HLE)

Back 7

number of years a person is expected tolive in good health; this numbre is obtained by subtracting ill-health years from overall life expectancy

Front 8

Risk Factors

Back 8

Characteristics that predict the chances for developing a certain disease

Front 9

Wellness

Back 9

The constant and deliberate effort to stay healthy and achieve the highest potential for well being

Front 10

Physical Fitness

Back 10

The general capacity to adapt adn respond favorably to physical effort

Front 11

Health-related fitness

Back 11

a physical state encompassing cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition

Front 12

Skill-related fitness

Back 12

components of fitness important for successful motor performance in atheltic events and in lifetime sports nad activities

Front 13

Behavior modification

Back 13

the process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health and well-being

Front 14

Motivation

Back 14

the desire and will to do something

Front 15

Goal

Back 15

the ultimate aim toward which effort is directed

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SMART

Back 16

an acornym for Specific, Measurable, Attainable, Realistic, and Time-specific goals

Front 17

Objectives

Back 17

Steps required to reach a goal

Front 18

Principles of Training

Back 18

F-frequency (how often?)
I-intensity (how hard? EHR)
T-time (how long? 20-30 min)
T-type (what mode)

Front 19

pedometer

Back 19

an electronic device that senses body motion and counts footsteps. Some also record distance, calories burned, speeds, and time spent being physically active

Front 20

Activities of daily living

Back 20

Everyday behaviors that people normally do to funtion in life (cross the street, carry groceries, lift objects, do laundry, sweep floors).

Front 21

Vigorous Excercise

Back 21

an exercise intensity that is either above 6 METs, 60% of maximal oxygen uptake, or one that provides a "subtantial" challenge to the individual.

Front 22

Heart Rate Reserve

Back 22

the difference between the maximal heart rate (MHR) and resting heart rate (RHR)

Front 23

Intensity of Excercise

Back 23

how hard a person has to excercise to improve cardiorespiratory endurance

Front 24

Cardiorespiratory Training Zone

Back 24

The range of intensity at which a person should exercise to develop the cardiorespiratory system

Front 25

Mode of Excercise

Back 25

form of excercise

Front 26

Aerobic Excercise

Back 26

activity that requires oxygen to produce the necessary energy to carry out the activity

Front 27

Duration of Excercise

Back 27

time excercising per session

Front 28

Warm-up

Back 28

a period preceding excercise when excercise begins slowly

Front 29

Cool-down

Back 29

a period at the end of an excercise session when excercise is tapered off

Front 30

Frequency of excercise

Back 30

how often a person engages in an exercise session

Front 31

Overload principle

Back 31

training concept holding that the demands placed on a body system must be increased systematically and progressively over time to cause physiologic adaptation

Front 32

resistance

Back 32

amount of weight lifted

Front 33

specificity of training

Back 33

a principle holding that, for a muscle to increase in strength or endurance, the training program must be specific to obtain the desired effects

Front 34

Isometric excercise

Back 34

strength training wiht muscle contraction that produces little or no movement

Front 35

Dynamic/Isotonic Excercise

Back 35

strength training with muscle contraction that produces movement

Front 36

Free weights

Back 36

barbells and dumbells

Front 37

Fixed-resistance training

Back 37

Excercise with strength-training equipment that provides a constant amount of resistance through the range of motion

Front 38

Variable-resistance training

Back 38

Excercise that utilizes special equipment with mechanical devices that provide differing amounts of resistance through the range of motion

Front 39

Isokinetic Excercise

Back 39

Strength training in which the equipment accommodates resistance to match the user's force thorugh the full range of motion

Front 40

Concentric

Back 40

shortening of a muscle during muscle contraction

Front 41

Eccentric

Back 41

lengthening of a muscle during muscle contraction

Front 42

Muscular Hypertrophy

Back 42

an increase in muscle mass or size

Front 43

set

Back 43

the number of repetitions performed for a given excercise

Front 44

Repetitions

Back 44

the number of times a movement is performed

Front 45

Slow-sustained stretching

Back 45

technique whereby the muscles are lengthened gradually thoruhg a joint's complete range of motion and the final position is held for several seconds

Front 46

Contraindicated Excercises

Back 46

excercises that are not recommended because they pose potentially high risk for injury

Front 47

Cross-training

Back 47

using a combination of different aerobic activities to develop or miantian cardiorespiratory endurance

Front 48

High-impact aerobics (HIA)

Back 48

Excercise incorporating movements in which both feet are off the ground at the same time momentarily

Front 49

Low-impact aerobics (LIA)

Back 49

excercises in which at least one foot is in contact with the ground or floor at all times

Front 50

Interval Training

Back 50

a repeated series of excercise work bouts (intervals) intersersed with low-intensity or rest intervals

Front 51

MET

Back 51

short for metabolic equivalent, the rate of energy expenditure at rest, or the equivalent of a VO2 of 3.5 ml/kg/min

Front 52

Health related components

Back 52

Cardiorespiratory Endurance
Muscular Strength & Endurance
Muscular Flexibility
Body Composition

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Necessity of battery of tests

Back 53

No single test can provide a complete measure of physical fitness. Since health related fitness has four components, this is necessary to determine an individual's overall level of fitness.

Front 54

health fitness standards vs. physical fitness standards

Back 54

physical fitness standard is set higher than the health fitness standard and requires more vigorous excercise program and promotes longer healthy life expectancy; health fitness standards simply promotes disease prevention and better health

Front 55

Define Cariorespiratory Endurance

Back 55

ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity

Front 56

Define maximal oxygen uptake (VO2max)

Back 56

maximum amount of oxygen the human body is able to utilize per minute of physical activity

Front 57

Benefits of Cardiorespiratory Excercise Program

Back 57

lower resting heart rate, blood pressure, blood lipids, recovery time following excercise, and risk for hypokinetic diseases, cardiac muscle strength increases, and oxygen-carrying capacity increases

Front 58

Relationship between muscle hypertrophy and resting metabolism

Back 58

as your muscle mass increases, it helps maintain ur resting metabolism

Front 59

Muscular Strength

Back 59

the ability to exert maximum force against resistance

Front 60

Muscular Endurance

Back 60

the ablility of the muscle to exert submaximal force repeatedly over a period of time

Front 61

Muscular Flexiblity-->gender, age, activity levels

Back 61

Gender-females are more flexible then males
Age-aging decreases the extensiblity of soft tissue, decreasing flexiblity
Activity Levels-lack thereof greatly decreases flexiblity

Front 62

How does stretching prepare body for excercise?

Back 62

they are helpful in warm-up routines to prepare body for more vigorous aerobic or strength training excercises

Front 63

Body Composition

Back 63

The fat and nonfat components of the body

Front 64

Percent Body Fat

Back 64

fat component of the human body

Front 65

lean body mass

Back 65

nonfat component of the body

Front 66

essential fat

Back 66

body fat needed for normal physiological functions

Front 67

storage fat

Back 67

body fat stored in adipose tissue

Front 68

obesity

Back 68

having too much stored fat

Front 69

BMI

Back 69

(weight * 705) / (height)^2

Front 70

most important factor in well being

Back 70

lifestyle

Front 71

fitness and wellness benefits

Back 71

better and longer life

Front 72

relationship between hypokinetic diesease and physical activity

Back 72

physical activity decreases, ur chances for hypokinetic diesease increase

Front 73

Leading cause of death

Back 73

cardiovascular disease and cancer 63%

Front 74

Life expectancy
women
men

Back 74

76
75
80

Front 75

Big three that causes 800,000 deaths

Back 75

tobbacco, poor diet/inactivity, alchohol abuse

Front 76

7 diminsions of Wellness

Back 76

physical, emotional, mental, social, environmental, occupational, spiritual

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National health objectives

Back 77

personal responsibility
health benefits for all people
health promotion/disease prevention

Front 78

Benefits of physical activities

Back 78

decrease: heart disease, diabetes, colon cancer, high blood pressure

Front 79

calories used in energy due to physical activiy

Back 79

1000 calories/week

Front 80

Body Composition Assessments

Back 80

Skinfold Thickness, Body Mass Index, waist circumfrence, girth measurements, underwater weighing

Front 81

objective of aerobic excercise and how accompished

Back 81

The objective of aerobic exercise is to improve the capacity of the cardiorespiratory system. To accomplish this, the heart muscle has to be overloaded like any other muscle in the human body.

Front 82

how intensity of excercise impacts cardiorespiratory development

Back 82

When you exercise to improve the cardiorespiratory system, you should maintain the heart rate between the 60 and 85 percent training intensities to obtain adequate development.

Front 83

When and y THR recomputed

Back 83

Following a few weeks of training, you may have a considerably lower resting heart rate. Therefore, you should recomputed your target zone periodically.

Front 84

wat determines initial intenstiy rate of excercising

Back 84

Physical activity or inactivity

Front 85

how does the individual choose the mode of excercise

Back 85

personal preference

Front 86

options for excercise durations and still derive benefits of excercise

Back 86

if the training is done at around 85%, 20 minutes of exercise is sufficient. At 40-50% intensity, the individual should train at least 30 minutes. Unconditioned people and older adults should train at lower percentages; therefore, the activity should be carried out over a longer period of time.

Front 87

determine THR

Back 87

(220-age-RHR) x intensity level + RHR

Front 88

how long to lose benefit of regualar physical activity

Back 88

2-8 months

Front 89

overload principle and specificity of training work together to produce muscular strength and endurance

Back 89

In order to produce muscular strength and endurance, you must systematically and progressively increase the demands placed on the body, but you must also use a training program that is specific to obtain the desired effects.

Front 90

how do warming up and stretching differ

Back 90

Warming-up is preparing the body for a strenuous exercise, but stretching is increasing flexibility in your muscles.

Front 91

set personal fitness goals

Back 91

Base your goals on the results of your initial fitness test and they should be measurable and time specific

Front 92

category level

Back 92

your chances of succeeding at exercise may be slim

Front 93

Muscles work in pairs:

Back 93

agonist and antagonist

Front 94

Resistance

Back 94

anything that makes a muscle work

Front 95

3 parts of the typical aerobic workou

Back 95

Warm up, exercise, cool down

Front 96

least expensive, safest, most popular aerobic excercise

Back 96

walking

Front 97

cross training and its value

Back 97

combines two or more activities. This type of training is designed to enhance fitness, provide needed rest for tired muscles, decrease injuries, and eliminates the monotony and burnout of single activity programs.

Front 98

high impact vs. low impact

Back 98

High impact- exercises incorporating movements in which both feet are off the ground at the same time momentarily
Low impact- exercises in which at least one foot is in contact with the ground or floor at all times

Front 99

y is cycling more difficult heart rate?

Back 99

The thigh muscles do most of the work in cycling making it harder to achieve and maintain a high cardiorespiratory training intensity

Front 100

2 activities i would like

Back 100

jogging and in-line skating

Front 101

MET and its relationship with excercise intensity

Back 101

Metabolic Equivalent- the rate of energy expenditure at rest, or the equivalent of a VO2 of 3.5 ml/kg/min
The harder a person exercises, the higher the MET level

Front 102

Skill related components of physical fitness and their relationship iwth health related fitness

Back 102

Agility, Balance, Coordination, Power, Reaction Time, Speed
As with the health related fitness components, the principles of specificity of training applies to skill related components
Proper practice of a handstand

Front 103

pain does what for excerciser?

Back 103

Pain is your body telling you something is wrong or your body is reaching its limit

Front 104

stair climbing as aerobic activity

Back 104

8-15 MET level and a high caloric expenditure