Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
37 Cards in this Set
- Front
- Back
Health Related Componets of Exercise
|
cardio respiratory fitness
muscular strength muscular endurance flexibility body composition |
|
Principles of Training
|
Overload
Progressive overload specificity of training |
|
Benefits of Exercise
|
Protects against various diseases:
-heart disease, osteoporosis, and diabetes Helps to regulate energy Control of body fat Stress Management Boosts the immune system Improves self esteem |
|
"FIT" Principle
|
F-frequency(howoften)
I- intensity (how hard) T-time (how long) |
|
"FIT" Principle continued
|
Frequency
1-5 repetitions 1-3 sets Intensity 80% of 1 repetition MAX Time at least 2 days per week every other day |
|
Target Heart Rate
|
First get the Max heart rate (MHR)= 220-AGE
Take the MHR-RHR (resting heart rate/take 3 days in a row) to get your HRR( heart rate reserve) HRRX .65+ RHR= heart bpm for lower end of the target zone HRR x.90+RHR=bpm for upper end of target zone |
|
Clarify Target Heart Rate
|
1)MHR-AGE= 220-23=197
2) MHR-RH=76+82+80)/3=79.7 3) HRR X .65 + RHR=79.7 x .65 + 239= 290.8 4) HRR X .90 + RHR=79.7 x .90 + 239= 310.7 |
|
Women/ pregnancy and exercise
|
IDK
|
|
Body Fat Percentages
|
2 types of fat:
essential-lines nerves, etc nonessential-storage fat Men: 13-20% Women: 18-25% |
|
Title 9
|
forbids sexual discrimination in all university student services and academic programs, in employment and recruitment consideration or selections
~exceptions are the greek system and father-son, mother-daughter activities |
|
Vaginitis
|
inflammation of the vagina
treatment: keep clean and dry, dont leave tampons in, wear cotton panties, front to back wipe |
|
Trichomoniasis
|
caused by one cell protozoan
-symptoms: itching, fishy odor, frothy green/grey discharge -treatment:antibiotic |
|
Yeast Infection
|
caused by organism: candida albicans
-symptoms: itching, discharge -treatment: anti-fungal/diflucan |
|
Bacterial Vaginosis
|
caused by several species of organisms
-symptoms: frothy dischange, itching, pain during urination -treatment: oral antibiotics |
|
Crabs
|
like lice, but in pubic hair
|
|
Dispareunia
Vaginismus Female Genital Prolapse Uterine Fibriods Ovarian Cysts |
painful intercourse
contraction of the muscles in the vagina bulging of the uterus maybe symptomless, can cause bleeding and pain most r harmless, no symptoms, goes away without treatment |
|
Fibroid Tumors
|
30% of women have this
-symtoms:menstrual period change, pelvic pain, urination problems, constipation, infertility, miscarriages |
|
Polycystic Ovaries
|
mild hormone imbalance
-symptoms: irregular periods, unwanted hair growth and acne, weight problems -treatment: no cure, birth control pill |
|
Endometriosis
|
painful chronic disease with NO cure
-symptoms: nausea, rectal pain, vomiting |
|
Possible Causes of Endometriosis
|
Theories-retrograde menstration
Tissue development gone awry Multitude of factors Hereditary |
|
Treatment of Endometriosis
|
OTC meds/perscriptions
hormone therapy hysterectomy larproscopy surgery pregnancy |
|
Types of STI Transmission
|
skin to skin
-herpes -HPV -Crabs fluid transfer -chlamydia -syphillis -gonnorrea -hepatitis B -HIV |
|
Chlamydia
|
bacteria: chlamydia trachomatis
-symptom: discharge, pelvic pain, nausea, excessive urination -treatment: antibiotics/Z-pack |
|
Syphillis
|
bacteria: treponema pallidium
-symptoms; 1) ulcers on body 2) rash on body, fever, fatigue, headache, swollen glands 3) latent 4) tertiary-brain, eyes, nervous system, joints, spinal cord |
|
Syphillis continues
|
diagnosis: blood test
-treatment: penicillin |
|
Gonorrhea
|
bacterial: neisseria gonorrhoeae
-symptoms: most no symptoms, discharge, bleeding between periods -treatment: penicillin, tetracycline's Prego: can cause blindness, silver nitrate |
|
HPV
|
Human papillomavirus
-symptoms: no visible sign, may cause genital warts, cervical cancer -treatment: vaccine recommended to 11 yr olds |
|
Herpes
|
HSV 1= NOT GENITAL
HSV 2= GENITAL -symptoms: blisters on genitals, turn to ulcers |
|
AIDS
|
virus: HIV ( human immunodeficiency virus)
-symptoms: no immune system, increase risk of cancers, fever, sweats, swollen glands, chills, weakness, and weightloss ~pulmonary infections: tuberculosis -treatment: no cure, develop HIV antibodies with meds |
|
Hepatitis B
|
inflammation of the liver
-acute or chronic -symptoms: appetite loss, fatigue, nasea and vomiting, jaundic, urine becomes darker, pain in liver area -treatment: antiviral drugs |
|
Gynecological exam
|
what it entails: a closer look at the reproductive system to make sure there are no abnormalities in the cervix
Who should have them?- girls who are sexually active Other tests that you might have to get: STD/PAP SMEAR When to do self breast-exams: one week after your period starts |
|
Pap Tests
|
tests for abnormalities in the cervix along with that they test for Chlamydia
|
|
Ovulation
|
figuring out when you are ovulating every 28 days
-cervical mucus and calculating) *monthly routine- can be regulated with birth control/ 28 days of estrogen and progestine and 7 days of placebo pills |
|
Menstration
|
IDK
|
|
Methods of Contraception
|
Barrier method: calendar charting
Natural family planning method: having sex 14 days before your menstrual cycle/fertility awareness hormonal method: uses medication which creates more hormones in the women's body in order to bear a child |
|
Birth Control Patch
|
patch worn on sholder/abdomen/outer arm/ buttocks that releases estrogen and progestrin
|
|
Ortho Evra
|
worn for a week at a time, change same day of every week for 3 weeks. 4th week patch free
-Disadvantages: expose to 60% more estrogen as compared to the pill Effectiveness: -typical use: 92% -perfect use: 99.7% |