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96 Cards in this Set
- Front
- Back
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Health Related Fitness
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includes activities performed at an intensity high enough to improve health (i.e. cardiorespiratory, endurance, muscular strength and endurance, flexibility, and body composition)
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Physical Fitness
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a set of attributes that people have or achieve that relate to the ability to perform physical activity
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Physical Activity
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bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure
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Exercise
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subset of physical activity that is defined as "planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness
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Skill related fitness
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consists of activities that are designed to improve sports skills (i.e. speed, power, agility, balance, reaction time, coordination).
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Cardiorespiratory Fitness
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(also called cardio. endurance) is the ability to deliver and use oxygen to the cells and therefore perform physical work. This has the greatest impact on health.
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Cardiorespiratory Endurance
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improves with regular participation in aerobic activities (i.e. walking, jogging, swimming, cycling)
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Aerobic
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With oxygen ( activities performed for long periods of time and with large muscle groups constitute aerobic activity)
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Aerobic capacity
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maximum oxygen consumption (V02 max).
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LPAM
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Lifestyle Physical Activity Model - focuses on amount and time of physical activity needed to produce health benefits
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EPM
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Exercise Prescription Model - indicates that exercise needs tp be performed for a total of 20-60 minutes atleast 3 times a week at a heart rate between 60 and 90% of heart rate maximum.
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Heart rate maximum
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220 - age; x 0.60 = target intensity
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FITT
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Frequency, Intensity, Time, Type of activity
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Overload principle
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In order for the cardiovascular system to become stronger and more efficient, it must be subjected to loads greater than normal (or those it is accustomed to)
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Principle of progression
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Gradual increases in intensity and duration of activity are best in order to increase fitness.
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Principle of reversibility
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"Use it or lose it"
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Principle of Individuality
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Everyone is different - some people have different physical capabilities
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Top Reasons why people do not exercise regularly
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Lack of time, motivation, poor health, pain while exercising, self conscious while exercising with others, bas weather, lack of good exercise facilities
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Sedentary Living
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Most common risk in the United States - over 60% of adults fail to exercise regularly
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What is NOT a physiological change that can be caused by a lifestyle of regular physical activity?
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increased blood pressure
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Taking a walk during lunch is an example of how to overcome what barrier to regular exercise?
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no time to exercise
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What component of fitness has the greatest impact on health?
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cardiorespiratory fitness
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One of the known benefits of physical activity:
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reduces risk of dying prematurely
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True or False: Physical Activity is a known treatment for depression
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True
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True or False: To help avoid injury, you should try to keep your exercise intensity in your target heart rate zone.
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True
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True or False: Regular Physical Activity can reduce a person's risk of heart disease by reducing the amount of fat that is digested.
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FALSE
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True or False: Washing a car is a good activity because it has a high intensity.
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FALSE
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Wellness
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refers to how a person feels about their life and their ability to function in society; emphasizes individual responsibility for how a person manages their health
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What is health?
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a state of complete physical, mental, and social well-being, and not merely the absence of disease
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5 dimensions of Health and Wellness
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Emotional/mental, Intellectual, Physical, Social, Spiritual
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Physical Fitness
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a set of attributes that people have or achieve that relates to the ability to perform physical activity
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Cardiovascular Endurance
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Ability to sustain Med- High intensity exercise
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Muscle Strength
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Ability of a muscle/ group of muscles to produce a maximal force during a single contraction using proper form and technique
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Muscle Endurance
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Ability to contract your muscles over and over without becoming fatigued
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Flexibility
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The ability to move freely through a normal and full range of motion
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Body Composition
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Percentage of total body weight that is fat and lean (lean weight = muscles, organs, bones, water). Appropriate BC is important - almost as important as CV fitness
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Motor Skills
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The ability to move with skill in exercise and sports activities such as tennis, soccer, golf, and basketball
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Social Wellness
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= person's ability to interact with and have a positive meaningful relationships with others
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Emotional/Mental Wellness
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characterized by a generally happy mood or attitude - ability to handle daily stress in a positive and constructive way
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Spiritual Wellness
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Belief in a force greater than the individual - ability to commit to and live by certain standards and values
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Intellectual Wellness is...
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impacted by a person's willingness and ability to continue learning throughout their lifetime
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Preventable Diseases
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Heart Attacks, Cancer, and Strokes are all diseases of choice - and are top 3 killers in USA
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Non- modifiable risk factors
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Age, gender, race
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Morbidity
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Disease
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Mortality
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Death
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Compression of morbidity
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live healthy, longer life - perhaps by 10-20 years increased life expectance
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"To become the best swimmer she can, Suzie should emphasize training how?"
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improve all of the components of physical fitness equally
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Which component of physical fitness probably has the biggest impact on health?
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Cardiovascular endurance
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To live a life of wellness, what should one do?
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do the very best despite weaknesses, live a healthy lifestyle, try to improve the social physical, intellectual, spiritual, and emotional areas of his life
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The best way to improve body composition and lose extra fat
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do cardiovascular activity 5 times a week
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Leading cause of death in America?
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Heart Disease
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Compression of morbidity
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reducing the number of dysfunctional years at the end of a life-span due to illness or disease
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Some chronic diseases are called diseases of choice because..
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the choices we make partly determines our risk for the disease
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greatest gain in reduction of risk comes when in an exercise program?
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At the beginning
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Factors that influence a person's ability or desire to change
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predisposing factors, personal factors, reinforcing factors, enabling factors
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Non -modifiable factors
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Lifestyle factors (age, gender, race)
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immaterialism
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" the mortal body is less real and less important than the mind or spirit - the body is less than real"
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asceticism
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the belief that a person must deny the body to free the spirit
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anthropomorphism
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one believes that God has human qualities such as body or passions
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Cartesian Dualism
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Descartes: the body as well as the spirit is real, but the body is a vastly different form of reality than the mind or spirit
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Materialism
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"The identity of the body is not logically independent of the identity of the person whose body it is. A person is his body" ( Freidrich Nietzsche).
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Hedonism
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pleasure is the highest good: (Skinner taught - human behavior = response to stimuli) EAT, DRINK, AND BE MERRY
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absolute metaphysical perspective
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reality or truth is fixed, unchanging, constant, and not dependent on individual belief
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relative metaphysical perspective
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maintains that each individual is the author of one's own truth - truth is not universal - no external authority could be source of truth
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absolute principles
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principles not affected by human beings
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personal security
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unconditional self-acceptance
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A person is a dual being of body, mind, and spirit. Both aspects of our being are composed of what?
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matter
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Knowing the substance of a person's body, mind, spirit helps us understand that.....
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the body and the spirit are different, but more alike than not
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What do the body and spirit have in common?
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both are matter; both are eternal
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Each life has value! What does this knowledge affect?
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Trusting our lives have value; caring about the purpose of our lives; wanting to live honestly; having hope for eternity
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Worldly acceptance is often synonymous with what?
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competition with others for acceptance; discouragement; personal insecurity; distress
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Factors which determine worldly acceptance....
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appearance, prestige or status, achievements, money, service
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This enables a person to think in terms of inherent worth...
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absolute truth
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How does knowing our worth affect our physical fitness?
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It motivates us to take care of ourselves
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How does love affect our health?
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It can strengthen one's immune system
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The substance of a person's spirit is...
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Material
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Inherent acceptance is an attitude toward self based on...
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inherent worth
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worldly acceptance is an attitude toward self based on
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appearrance
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Truths about the nature of human life (this is a long one!)
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If people do not comprehend the nature of God, they do not comprehend themselves; we came into the world that we might receive a body and present it pure before God in the celestial kingdom; All beings who have bodies have power over those who do not have bodies; the body is a marvelously perfectible instrument of the likewise perfectible mind and spirit
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Muscular Endurance
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one's ability to perform many repetitions with a sub-maximum resistance or hold a sub-maximum contraction for a long period of time
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Muscular strength
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one's ability to perform a single repetition with maximum resistance
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concentric muscle movement
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myosin proteins grab actin filaments, pulling together until overlapped; muscle shortens into tension needed to perform action: known as a shortening muscle contraction
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eccentric muscle movement
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myosin heads grab on and slow the actin filaments down as they move farther apart; force develops as muscle lengthens; slow controlled speed in this lengthening muscle contraction
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isometric/static muscle movement
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myosin grabs actin filaments so they do not move in either direction; muscle steady
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hypertrophy
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occurs when muscle gets bigger as a result of building muscle fiber/storing more filaments
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flexibility fitness
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a joint's ability to move freely in every direction or, more specifically, through a full and normal range of motion
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Research suggests that healthy adults achieve_____ of possible strength gains when they complete one set of exercise near or total fatigue, twice per week
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80%
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When lifting weights, ACSM says that healthy adults should do _____repetitions to near or complete fatigue for most exercises
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8 to 12
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According to the information in this chapter, you should work which muscles at the beginning of your workout?
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Larger muscles (chest, shoulders, back, hips, and upper legs)
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how fast should you lift each weight?
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a slow and controlled speed works best - slow and steady wins the race!
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True or False: It is important to hold your breath during each lift since it makes it easier to lift the weight
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FALSE
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To do an arm curl exercise (lifting the dumbbell to your shoulder) the biceps muscle does what type of contraction?
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concentric contraction, shortens in length
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Marathon runners usually have more of which type of muscle in their legs?
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slow twitch and intermediate twitch
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After each set of exercise ( for the healthy adult) you should rest about _______before working the same muscle group again.
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1 to 3 minutes
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ACSM says healthy adults should hold each static stretch for _______Seconds
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10 to 30 seconds
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True or False: A proper weight training program normally maintains or improves one's joint flexibility
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True
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