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98 Cards in this Set
- Front
- Back
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(S)moking (2) |
- do not smoke
- limit exposure to second hand smoke |
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(A)ctivity (2) |
-make physical activity part of your life
- daily activity is the goal with a total of 150 minutes or more evenly spread out over the week |
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(F)riends (2) |
-develop a social environment -family and friend that are positive and supportive in helping you making healthy lifestyle choice |
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environment (2) |
- keep a clean and orderly environment - understand the importance of clean and orderly environment and its effect upon your health |
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stress (5) |
- manage your stress - identify sources of stress -reduce vulnerability - practice stress management technique -moderate physical activity and its effect of stress |
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target weight (4) |
- maintain recommended body weight - a function of proper nutrition and adequate physical activity - 12-22% of body fat for men - 17-27% for women |
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rest (2)
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-get sufficient rest - 6-8 hours per night |
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eating habits (5) |
- eat healthy - begins with a good breakfast and two other well-balanced meals each day -avoid skipping meals, especially breakfast -try to eat 60-70% of daily calories before 2pm - nearly all before 20h00 |
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safety measure (6) |
-take personal safety measure - wearing seat belts - having safe sex - making regular medical check-ups - no cell of texting while drinving to eliminate risk of accidents and certain diseases |
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list 10 lifestyle |
1- activity 2- smoking 3- friends 4- alcool 5 stress 6- rest 7- eating habits 8-safety measures 9- environment 10- target wieght |
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definitions: disease prevention |
controlling lifestyle annd environmental factors with the intent of preventing or reducing the risk of various diseases |
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environment |
the combined effect of the physical, chemical, biological, social and cultural factors which act upon an individual and community and ultimately determine its form and survival |
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health |
a state of being characterized by the integration balance and harmony amongst a person's social, physical, intellectual, emotional and spiritual health, within the limits of heredity and personal limitations or disabilities; includes presence of absence of disease which because of genetic factors is not under our control |
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lifestyle |
dpecific behaviors that characterize the way a person chooses to live on a day to day basis |
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physical fitness |
the general capacity of the body to adapt and to respond favorably to effort suitability for a person's environment; being able to met the demands of daily life safety and effectively and still have the energy left for leisure and reactional activities |
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risk factor |
factor or circumstance that is directly related to an increased probability of the acquiring a disease or medical condition resulting from certain behaviors |
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what are the five dimensions of health ? |
social, physical itellectua, emotional and spiritual health |
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social health
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- ability to develop and maintain meaningful interpersonal relationships and a good social network and support system
- requires good communication skills, capacity for intimacy and ability to adapt to different social situations |
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physical health |
- optimal functioning of the body's physiological systems - influenced by daily activity, what you eat and your lifestyle |
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intellectual health |
- also reffered to as mental health - involves being open to new ideas -having the ability to tink critically - find solutions -being able to learn and grow from experience |
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emotional health |
-expressing emotions in an appropriate fashion and appropriate time -qualities such as self esteem, confidence, optimism |
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spiritual health- |
-function of values and belief that guide our actions and behaviors - seeking a meaning and purpose to our lives - harmony between our needs and those of the rest of the world - capacity to love compassion and forgiveness |
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what are the four determinants of health |
heredity, environment, lifestyle and health care |
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percentage each |
heredity - 16% environment 21% lifestyle 53% health care - 10% |
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benefit of social health |
enhanced relationship resulting from improved self-confidence and communication |
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6 - benefits from physical health |
1- years added to life + quality of life 2- increased energy levels, interest and capacity for having fun 3- better cardiovascular fitness = less risk of heart disease 4- enhanced muscular fitness 5- enhanced physical apparence and self esteem 6- stronger immune system to fight infection |
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3 benefits of intellectual health |
ability to tak on challenging and sometimes negative event as opportunities to grow enhanced capacity to think reason and learn improved grades |
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3 benefits of emotional health |
- more positive outlook on life - improved self confidence, self esteem- self-efficacy - better stress management |
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spiritual (3) |
- better awareness and understanding of nurturing relationship with self and others - strong personal value system - sense of meaningful purpose in one's life |
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body composition
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a concept that refers to the fat and non fat (lean components) of the body |
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flexibility |
the ability to move joints through their full range of motion |
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physical fitness |
the general capacity of the body to adapt and to respond favorably to effort suitability for a person's environment; being able to met the demands of daily life safety and effectively and still have the energy left for leisure and reactional activities |
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skill related fitness |
agility, balance coordination, power, reaction time and speed |
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health related fitness |
cardiovascular fitness, muscular fitness, flexibility and body composition |
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overload |
The stressing of the body system above normal levels required in order that the body adapt andexperience a training effect |
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training effect |
The beneficial change experienced by the body as a result of regular overload |
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periodization |
systemmatic, planned division of a program into stages of cycles - good for beginners |
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specifity |
the training effet experience is specific to the type of environment created during the activity
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progressive overload |
Gradual and progressive increase of the overload during the conditioning phase is referring to the: |
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is exercises bad for the body (2) |
1- temporarily damages the body 2- rest period important to repair damage and to let the body adapt |
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what is the fitt principle |
frenquency, intensity, time and type |
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frequency |
number of time per week usually min of 3 to 5 times per week |
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intensity |
effort made % of maximum heart rate - cardio % maximum strenght - muscular |
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time |
quantifier in terms of time minutes for cardio reps for muscular |
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type |
actual activity selected not particularly important |
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preconditioning phase (2) |
1- gradual and progressive increase of the overload during the conditioning phase is referring to the: 2- The phase during which motivation tends to be high and can sometimes cause you to do too muchsoon resulting in residual muscle soreness |
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Progressive resistance or conditioning |
Progressive Overload is applied during this phase. The FITT characteristics are adjusted within thedifferent cycles to progressively increase the overload. This phase is continued until the desired fitness level or objective is attained. |
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maintenance |
This phase begins once the person reaches the desired level of fitness or goal and chooses not toset new goals. This phase begins once the person reaches the desired level of fitness or goal and chooses not toset new goals. |
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name three things the warm up does |
1- raise body temperature from 1-2 degrees to increase flexibility ( decreases likelihood of muscle injuries) 2- promotes the flow of fluid to the joints (reduce likelihood of joint injury) 3- oxygen intake is improved (nerve message travel faster in warmer temperatures, enhanced performance) (should last 10 min) |
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warm down consist of |
slow continuous movement |
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follow warm down with stretching session of |
at least 8 min |
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rECOMMENDATIONS: As a general guideline, focus about ______% of your “Main Activity” time on: |
60% main 40% muscular and flexibility activities |
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what is cardiovascular fitness |
the ability of the body, more specifically the heart, lungs and blood vessels to deliver adequate amounts of oxygen to the large muscles in meeting the demands of prolonged (aerobic) physical activity. |
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statement 1 on cardio
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higher vo2 max - greater is your level of cardio respiratory fitness |
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good cardio leads to
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lower resting heart rate (body can meant basic demands more efficiently) |
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bad cardio lead to |
shortness of breath, hyperventilation, cramping, slow recovery heart rate |
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statement 2 on cardio |
most important component of physical fitness ad is the one most associated with disease prevention |
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list the benefits (9) |
1- cardio system will function more efficiently 2- lower resting heart rate increased energy level 3- decreased disease risk 4- boost immune system 5- healthier body composition and appearance 6- stress management 7- enhanced emotional health 8- better sleep 9-preventing osteoporosis |
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sufficient to create a cardiovascular training effect for college student (3) |
25-31 bts/10 sec (70%-85%) for 10 min to 20 min 3 to 5 time per week jogging, walking, rowing |
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what is a tabata |
maximal or close to max effot are mde performing a series of 8 exercises from 20 sec each on whih are followed by 10 sec rest total of 4 miin |
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what is epoc |
excess post exercise oxygen consumption body continues to burn oxygen after a workout |
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what is cross fit training |
strenght and conditioning programs that consist of high intensity, functional movements that are constantly varied |
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muscular strenght |
the maximum force applied wit a single muscular contraction |
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muscular endurance |
ability to perform repeated sub maximal contraction |
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a) Muscular fitness (5) |
enhanced body composition (temporarily after burn/EPOC and more long lasting elevated BMR) 6A … Improved performance (meaning improved skill levels, strength, endurance, coordination and balance) A … Reduced impact of aging and osteoporosis; tendency to have denser and stronger bones Enhanced self-image/Improves appearance and self-image. injury prevention (better posture, better body mechanics and stronger, more flexible muscles) |
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b) Flexibility (60 |
Maintains good joint mobility. Prevents low back pain and other spinal problems. Improves and maintains good postural alignment. Enhanced self-image/Improves appearance and self-image. promotes proper and graceful movements Helps develop and maintain motor skills; longer flexible muscles are able to generate more strengthand power |
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failure |
the point at which muscle experience total fatigue , inability to do one more repetition |
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opposite action |
The rule of thumb in the selection of exercises to create a balanced weight-training program, whichstates that for every exercise chosen, an exercise that produces an opposite action should also beselected (i.e. push and pull) |
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repetition maximum |
The maximum number of repetitions that can be completed with a given resistance |
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Isometric contraction means |
muscuclar contraction in which tension is produced without movement of body parts. |
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Calisthenics mean |
These are exercises that use the person’s own body weight to overload the muscles. |
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the combination ofgeneral muscular fitness (also called hypertrophy) training set consists o |
A group of repetitions with a rest period of varying lengths in between 8-12 reps |
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classic endurance training set consists of |
group of 15-20 reps |
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safety for muscle |
Slower movements serve to reduce injury; is 1-2 seconds for the concentric phase or positive phase and 3-4 seconds for the eccentric phase or negative phase, is a reliable and safe rhythm m Avoid holding breath; exhale during the positive phase and inhale during the negative phase |
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positive |
bringing up |
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negative |
putting down |
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appetite |
aa psychological and learned responses that refers to our desire to eat |
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basal metabolic rate (b.m.r) |
calories requirement to meet the body's basic needs while at rest |
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body composition |
the fat and non fat component of the human body |
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health weight range |
range of weights associated with optimal health |
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hunger |
a physicological and instinctual response that alerts the body that it needs food |
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overweight |
excess amount of non essential fat as compared to a given standard |
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underweight |
low levels of non essential fat as compared to a given standard. |
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lean body mass |
body weight - body fat. dieting can have a negative effect on it |
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obesity |
chronic disease characterized by an excessively high amount of body fat in relation to lean body mass |
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body weight bad indicator |
body composition and percent body fat better indicator of health |
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classification of fat |
essential and non essential |
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essential body fat % for woemn and men |
3% men 12% women |
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health issues related to obesity |
- cancer (colon, rectal prostate, breat cancer) - diabetes - respiratory problems - circulatory problems back and joint problems |
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health issues with being underweight |
coronary heart disease |
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health weight range in % |
12%-22% 17%-27% |
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name four benefits of a healthy body composition |
1- imporved appareance 2- better emotional health 3- increased energy and performance 4- lowered risk of disease |
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name three inter personal weight differents causes |
1- genetic (60-80 obese-obese 40-obese-and not 10- notand not) 2- fat cell number 3- basal metabolic rate |
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what is the energy balance equation |
predicts weight gain or lost by caculated calories burned versus calories eaten - does not take into account genetics, bmr... |
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what is the ost effective activity to lose weight |
combination of high intensity cardio and muscular activity to create epoc effect |
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four weight loss myths |
1- skipping meaks 2- cellulite - no message or cream 3- spot reducation can not chose where you lose weight 4- weight loss gimmicks (sauna) |
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3 parts of a program |
preconditioning progressive overload or conditioning phase (fitt) maintenance |
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3 parts of a session
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warm up warm down main activity |
