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90 Cards in this Set
- Front
- Back
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6 dimensions of wellness
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physical
emotional intellectual interpersonal & social Spiritual Environmental |
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Give one example of 3 dimensions working together.
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physical, emotional, interpersonal
physical puts you in a happier state of emotion and also gives you self-confidence with yourself and around other people. |
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3 things that determine the events of your life "external locus of control"
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Heredity
environment health care |
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Wellness
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An expanded idea of health
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Strategies in boosting self-efficacy
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locus of control
visualization role modles |
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Steps in behavior change
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1. monitor behavior
2. analyze data 3. set goals 4. make contract |
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How many years can obesity shave off of your life?
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10-20
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2 Types of pain
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Acute- 1 week or less
chronic- 1 week or more |
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Self-efficacy
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A persons belief in their ability to successfully take action & perform a specific task.
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Locus of Control
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The figurative "place" considered responsible for events in a persons life
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Types of joints
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hinge- elbow, fingers, knee
ball&socket- femur&pelvis, shoulder&humerus, ankle |
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Physical Activity
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Muscular movement of the body that requires energy to produce.
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Exercise
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Planned, structured, and repetitive.
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Cardiorespritory endurance
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Prolonged, large-muscle, dynamic exercise at moderate to high levels
ex: swimming, running |
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Muscular Strength
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Amount of force a muscle can produce with a single maximum effort
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Muscular endurance
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Ability to resist fatigue and sustain a given level of muscular tension overtime.
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Flexibility
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The ability to move the joints through their full range of motion
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How long should you do cardiorespritory exercise?
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20-60 minutes
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How long should you hold each stretch?
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30-45 seconds
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BMI numbers of underweight, overweight, and obese
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17 & under - underweight
25-29.9 - overweight 30 & up - obese |
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What do carbohydrates break down into?
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Glucose
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What are the 3 energy systems?
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Immediate- provides energy for short periods of time.
0-10 seconds, weightlifting Non-oxidative- used at the start of an exercise session. 10-120 seconds, walking up stairs Oxidative- Provides energy for longer periods of time 120 seconds & up, running, swimming |
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What are 3 cardiorespritory disease factors?
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-Sedentary lifestyle
-smoking -high cholesterol |
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FITT
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Frequency- how often
Intensity- how hard (depends on time) Time- How long Type- What kind |
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How long should you wait between reps
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1-3 minutes
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What 3 things determine flexibility?
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Joint structure
muscle elasticity & length nervous system activity |
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Static Stretching
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Body is at rest 30-45 seconds
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Ballistic
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Not recommended, bouncing motions to extend range
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Dynamic
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Movement
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Passive
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Using external force
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Active
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No assistance
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Structure of the spinal cord
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7 cervical
12 lumbar 5 lumbar 9 fused into sacrum & coccyx |
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2 circulatory systems
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Pulmonary- Right side, takes blood to the lungs
Systemic- Left side, takes blood to the rest of the body |
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Systolic
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Period of heart contraction
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Diastolic
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Period of relaxation
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Veins
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Carry blood to the heart
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Arteries
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Carry blood away from the heart
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Energy Yielding nutrients
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Protein
Carbohydrates Fat |
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Essential Nutrients
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Protein
Carbohydrates Fat Vitamins Minerals Water |
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Essential Fat
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Lipids incorporated into the organs & tissues
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How much essential fat should women and men have?
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Women- 8-12%
Men- 3-5% |
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Non-essential fat
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When you consume more energy then expended
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3 disorders related to the Female Athlete Triad
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unhealthy eating habits
lack of menstrual period loss of bone |
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What sports are assumed to be the cause of the FAT
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swimming, gymnastics, cheer-leading
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RICE
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Rest
Ice Compression Elevation For acute injuries |
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Two ways you can check your heart rate
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Carotid artery in your neck
Radial artery in your wrist |
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Tendons
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Connect muscle to bone
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Ligaments
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Connect bone to bone
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5 Health related components of physical fitness
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cardiorespritory endurance
muscular strength muscular endurance flexibility body composition |
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Fat-Free mass
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Muscle, bone, water, organs/intestines
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Reasons why women have more essential fat
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Childbearing
breast feeding uterus/other organs |
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2 types of flexibility
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Static- holding and extended position at one end of point in a joints range of motion 30-45s
Dynamic- ability to move a joint through its range of motion |
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Ways to lose body fat
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weight train
healthier diet aerobics |
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Progressive overload
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increasing pressure to better yourself
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reversibility
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Adaptability to a reduction in training, lose up to 50% of fitness if you stop
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Benefits of flexibility
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Joint health
prevention of low-back pain & injuries lifetime wellness benefits |
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Metabolism
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food, energy
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ATP
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energy of cells
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Bulky
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2-4 reps, high weight
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Lean
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15-20 reps, lighter weight
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Ideal cardiovascular health
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1. optimal cholesterol
2. normal blood pressure 3. not having diabetes 4. lean BMI 5. not being a smoker 6. physical activity 7. healthy diet |
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dietary reference intakes
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standards for levels of nutrient intake
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dietary guidelines for americans
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intended to help prevent certain diet related diseases
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mypyramid
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provides practical advice to ensure a balance intake of essential nutrients
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5 food groups & quantity
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Fruits & vegetables- 4.5 cups
grains- 6-11 oz dairy- 3 cups meats/legumes- 5.5 oz fats & oils- 6 teaspoons Water- 64 oz exercise- 30 minutes a day |
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Resting Metabolic Rate
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Energy required to maintain vital body functions
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RMR is higher in:
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Men
People who exercise People with more muscle mass |
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RMR is lower in
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Women
sedentary people people who have lost weight |
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energy balance equation
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energy in (food) = energy out (physical activity 20-40%, food digestion 5-15%, Resting Metabolism 55-75%)
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Weight that is okay to lose week by week
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.5-2lbs
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Anorexia
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Starving yourself
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Bulimia
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Overeating in short periods of time and then purging
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binge eating
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overeating in short periods of time
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Cholesterol and blood pressure testing should begin at age
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20
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Stressor
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any physical or psychological event that produces stress
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stress response
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the physical and emotional changes associated with stress
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Stress
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the general physical and emotional state associated with the stress response (reacts to danger)
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Parasympathetic
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a division of the autonomic nervous system that moderates the excitatory effect of the sympathetic system, slowing metabolism & restoring energy supplies (relaxes body)
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sympathetic
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a division of the autonomic nervous system that reacts to danger or other challenges by almost instantly putting the body processes in high gear
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Endocrine System
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Affects the body functions through the release of hormones
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Flight-or-flight
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body begins releasing endorphins, your heart rate accelerates, and your hearing and vision become more acute
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Homeostasis
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Vital functions of the body are maintained at a normal level
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Somatic
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making the choice to go for a walk to cope with stress is controlled by which of the following nervous systems
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Theorized that stress can be good or bad
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Hans
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General Adaptation Syndrome
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Alarm
Resistant Exhaustion |
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Type A
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Ultra-competitive, controlling, impatient, aggressive, hostile
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Type B
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Relaxed, contemplative, tolerant of others
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Type C
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Difficulty expressing emotions, anger suppression, feelings of hopelessness & despair
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Eustress
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Stress triggered by a pleasant stressor
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Distress
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Stress triggered by an unpleasant stressor
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