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15 Cards in this Set

  • Front
  • Back
the expanded idea of health. Any dimension is not a static goal but a dynamic process of change and growth
Six dimensions of wellness
Physical, emotional, intellectual, spiritual, interpersonal and social, and environmental
Guidelines for amount of physical activity needed (time and calories) to sustain health and fitness:
Recommended activity most days a week expending 150 calories a day or 1000 a week
5 components of physical fitness
Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition
Benefits of performing a warm-up prior to exercising
decrease your chance of injury by helping your body gradually progress from rest to activity, increase muscle temperature, reduce joint stiffness, bathe flow to the muscles including the heart
the period of the heart’s contraction
the period of relaxation
VO2 max: maximal oxygen consumption
determined by genetics and fitness status: the limit to the body’s ability to increase the transport and use of oxygen.
Target HR zone guidelines
rates you should exercise to experience the cardio benefits between 65%-90% of your max heart rate
Muscular strength
the ability to generate force during a maximal effort
Muscular endurance
the ability to resist fatigue while holding or repeating a muscular contraction
Benefits of performing muscular strength and endurance programs
: injury prevention, body composition, self-image, lifetime muscle and bone health, and chronic disease prevention
Concentric muscle contractions
an isotonic contraction in which the muscle gets shorter as it contracts
Eccentric muscle contractions
An isotonic contraction in which the muscle lengthens as it contracts; aka pliometric contraction
Static stretching
a technique in which a muscle is slowly and gently stretched and then held in the stretched position