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