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27 Cards in this Set

  • Front
  • Back
5 Components Of Fitness
1. cardiorespiratory fitness
2. muscular strength
3. muscular endurance
4. flexibility
5. body composition
Benefits of Exercise
1. physical
2. cognitive
3. psychological and emotional
4. spiritual
physical fitness
ability of the body to respond to physical demands
physical activity
activity that requires movement
(we're getting really complicated here)
Factors that Influence Health Behavior
1. pre-dispositions
2. enabling
3. reinforcing
4 Key Behaviors that Influence Health
1. eat well
2. be active
3. don't smoke
4. don't drink
Healthy People 2010/2020
a federal initiative/every 10 years
2 Goals: 1) raise the quality and length of life for every US citizen
2) eliminate health disparities
Also seen in: Healthy Campus, which is focused on college students
Top Causes of Death for 15-24 year olds
1. Accidents
2. Assault/Homicide
3. Suicide
4. Heart Disease
Top Causes of Death for All Ages
1. Heart Disease
2. Cancer
3. Stroke
4. Respiratory Disease
5. Accidents
Wellness
The process of actively making choices to achieve optimal health. This is different from the multi-dimensional concepts of health
Health
A state of well-being that encompasses physical, social, psychological, spiritual, intellectual, environmental and occupational dimensions
Bacterial STDs
1. Chlamydia (MOST COMMON BACTERIAL STD)
2. Gonorrhea
3. Pelvic Inflammatory Disease
4. Syphillis
Viral STDs
1. HPV (MOST COMMON STD AMONG COLLEGE STUDENTS)
2. Herpes Simplex 1 & 2
3. Hepatitus
Caffeine
Less than 300 mg/day
Minerals
20 Essential Minerals
1. Macro (ex. calcium, magnesium, sodium)
2. Micro (iron, fluoride, iodine)
Vitamins
Fat Soluble: ADEK
Water Soluble: b & C
Macro Nutrients
Water
Protein
Fats
Carbohydrates
OBESE
High accumulation of non-essential fats that lead to health problems
Micro Nutrients
vitamins and minerals
overweight
having a higher body weight than is healthy
Mediating Variables
Traits of processes that describe the relationship between the independent variable and the dependent variable. Useful in behavior change
FITT
Frequency
Intensity
Time
Type
ACSM guidelines for Physical Activity
Doing moderate cardio for 30 mine/day/5 days a week
OR
doing intense cardio for 20 min/day/3 days a week
AND
8-10 strength exercises, at least 8-10 repetitions 2 days a week
BMI
Body Mass Index
(weight/height)x(height)x703
DOES NOT TAKE MUSCLE MASS INTO ACCOUNT
Muscular Strength v. Muscular Endurance
higher weight and lower reps v lower weights and more reps
Benefits of Muscular Strength and Endurance
1. higher bone density
2. higher glucose metabolism
3. better posture and less back pain
Benefits of Cardiorespiratory Fitness
1. Moves oxygen from the blood to the muscles
2. helps the heart function better
3. lowers your resting heart rate and blood pressure