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68 Cards in this Set

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Body composition
percentage of fat mass v. lean mass
Compression of morbidity
reducing number of dysfunctional years that come at the end of a lifespan due to chronic disease
Cardiovascular endurance
ability to sustain medium-to-high intensity cardiovascular exercise for long periods of time; also called cardiovascular fitness
Musle endurance
ability to contract a muscle over and over without becoming fatigued
muscle strength
ability of a muscle or group of muscles to produce a maximal force during a single contraction
motor skills
ability to move with skill during sports or recreational exercise
Overload
exercise more or harder than normal
Physical activity
any activity such as walking, climbing stairs, or doing chores that causes the muscles to contract and use energy
exercise
a type of physical activity that improves or maintains various components of physical fitness
physical fitness
a set of six components: cardiovascular endurance, muscle endurance, muscle strength, flexibility, body composition, and motor skills.
5 dimensions of wellness
emotional, intellectual, physical, social, and spiritual
what cardiovascular exercises are best for
improving cardiovascular fitness and losing extra fat
factors that influence desire to change
personal factors, predisposing factors, enabling factors, reinforcing factors
personal factors
often considered non-modifiable (ie: age)
predisposing factors
self-perception and self-confidence
enabling factors
self-management skills, access to facilities and environment
reinforcing factors
family, friends, doctors, etc.
body mind spirit
the concept that a human being is a whole composite of these three aspects of being and they function together as a whole
immaterialism
the belief that mind or spirit is not matter, but immaterial. It is supposed that something which is not matter is pure, superior, and ultimately real, whereas that which is matter is impure, inferior, and not ultimately real
anthropomorphism
any ascription of humanlike characteristics to God...ie body or passions
Asceticism
a belief in denying the body for the purpose of freeing the spirit
Cartesian Dualism
the teaching of Rene Descartes that the mind or spirit constitutes one reality while the body is something completely different. The body is the antagonist to the mind
Materialism
belief about the nature of human life that spirit is not real--it's just the body
hedonism
the belief that pleasure is the highest good
metaphysical perspective (absolute or relative)
one's perspective on the ultimate reality of life
absolute worth
value of each human life is inherent and precious
personal security
a positive, secure sense of self based on absolute worth
monism
there is one reality
absolute acceptance
acceptance based on inherent worth
conditional acceptance
acceptance based on worthiness
low self-esteem affects this bodily function
immune system
health advantages of love
white blood cells, lymphocytes, higher ratio of helper: suppressor T-cells
Origins of personal security
inherent worth
Psycho-social dwarfism
results in children where there is not a loving home environment. Includes cases where the tykes are injected with growth hormones!!!
Dr. Chopra's study revealed that the greatest factor in surviving heart attacks is
feeling loved by your spouse
anaerobic exercise
a very high-intensity exercise that causes fatigue (drop in performance) in 1-2 minutes
cardio circuit training
training routine that involves completing a set number of cardio exercises within the same workout or during a given week
Cardio exercise/aerobic exercise
type of exercise that uses the large muscles of the body, causes the arms and legs to swing in rhythm, requires a medium-to-high intensity, and can be continued for long periods of time
fitness interval training
a form of interval training that involves alternating between moderate-and-high intesity cardio exercises during the same workout
FITT
an acronym describing components of the exercise program: Frequency, Intensity, Time, and Type of exercise
Intermediate slow training
a form of continuous training that involves doing steady cardio exercises for 20-60 minutes
unterval training
a type of exercise in which a person alternates between harder and easier exercise during the same workout
Long slow distance (LSD) training
a form of continuous training that involves doing steady cardio exercise for 60 minutes or more
Performance interval training/speedwork/anaerobic interval training
a form of interval training that involves alternating between aerobic and anaerobic interval exercise during the same workout
cardio exercise advantages to skeletal muscles
more fats and carbs stored in muscles, burn more fat and less carbs, muscles produce less lactic acid
Number of hours needed for an elite runner to complete a marathon
2
amount of water that should be drunk while exercising
8 oz per 15 minutes
most important ingredient in a sports drink
water
ACSM recommended number of cardio exercises each week
3-5
exercise intensity rating scale range
6 (no effort at all)-20(maximum effort. 12-16 is considered medium effort
heartbeats per minute as a measure of workout intensity
60-75% is comfortable, 75-90% is hard. Medium exercises usually match up to between 60 and 90 percent
Intermediate slow training is necessary for this number of months before LSD
6
creatine supplements
dietary supplement designed to increase the amount of quick energy stored in the muscle. They may or may not actually work
one-repetition maximum (1-RM)
the most weight a person can lift, one time, using good form
split-body routine
a weight training routine that involves exercising different parts of the body on different days of the week
this turns on a muscle's DNA code
lifting weights
strength training advantages to body
improved ability to handle blood sugar, stronger bones, less time for food to move through intestines
percentage of overload needed to improve muscle strength
60
# of repetitions after which you should be tired
8-12
which strength training program takes more time but gives better results?
split-body
this strength training approach encourages safe lifting technique
slow training
circuit training takes this many minutes to complete a whole-body workout
12
muscles get bigger right after a workout because they:
temporarily store more water
contract-relax stretching
a type of stretching that involves contracting a muscle as hard as you can for 6 seconds and then stretching the same muscle for 15-30 seconds
slow-dynamic stretching
a type of stretching that involves moving your body slowly back and forth to the point of tightness for 15-30 seconds
slow-static stretching
a type of stretching that involves moving your body slowly to a point of tightness and then holding that position for 15-30 seconds
how many repetitions are recommended for each STRETCHING exercise
2-4
stretching is a good way to warm up your
connective tissue