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50 Cards in this Set
- Front
- Back
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Health
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a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
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Wellness
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A process of makig informed choices that will lead one, over a period of time, to a healthy lifestyle that should result in a sense of well-being
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7 dimensions of wellness
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emotional, intellectual, environmental, occupational, social, physical, spiritual
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Stress
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the nonspecific response to demands placed o the body
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Eustress
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a positive stress that produces a sense of well-being
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Distress
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a negative stress; a physically and mentally damging response to the demands placed upon the body
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Health-related fitness
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consists of cardiovascular fitness, muscular strength, muscular endruance, flexibility, and optimal body composition
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Cardiovascular fitness
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refers to the ability of the heart, lungs, circulatory system to perform at optimum levels for extended periods of time
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Benefits of C-V exercise
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Decrease in resting heart rate due to the improved efficiency of the heart, incrase in stroke volume, decrease in systolic blood pressure, decrease in diastolic blood pressure
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FITT
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frequency, intensity, time, and type
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How to find target threshold
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220-age = MHR
MHR - Resting HR = HRR HRR x 60% + RHR = Min Threshold HRR x 85% + RHR = Max Threshold |
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Principle of overload and adaptation
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states that in order for a body system to become more efficient or stronger, it must be stressed beyond its normal working level
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Principle of specificity
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refers to training specifically for an activity, or isolating a specific muscle group and/or movement pattern one would like to improve
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Principle of individual differences
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states that individuals will respond differently to the same training protocol
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Reversibility principle
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the inevitable process of losing cardiovascular benefits with cessation of aerobic activity
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Arteriosclerosis
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the thickening and hardening of the arteries
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Atherosclerosis
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a type of arteriosclerosis; the long-term buildup of fatty deposits and other substances such as cholesterol, cellular waste products, calcium, and fibrin
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Hypertension
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high blood pressure; risk-Hispanic or African American heritage, older age, family history, a diet high in fat and sodium, alcoholism, stress, obesity, and inactivity
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Heart attack
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occurs when an artery that provides the heart muscle with oxygen becomes blocked or flow is decreased
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Stroke
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occurs when the vessels that supply the brain with nutrients become damaged or occluded and the brain tissue dies because of insufficient oxygen
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Obesity
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can be measured as a body mass index of 30 or more
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Diabetes
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a disorder that involves high blood sugar levels and inadequate insulin production by the pancreas or inadequate utilization of insulin by the cells
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Cancer
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characterized by the uncontrollable growth and spread of abnormal cells
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Low back pain
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characterized by chronic discomfort in the lumbar region of the back
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Osteoporosis
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a disease characterized by low bone density and structural deterioration of bone tissue, which can lead to increased bone fragility and increased risk of fractures to the skeletal structure
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Carbohydrates
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should be the body's main source of fuel
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Percentage for carbohydrates
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55-60%
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Complex carbohydrates
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relatively low in calories; nutritionally dense; rich source of vitamins, mineral, and water; steady source of energy for hours
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Dietary fiber
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roughage or bulk; type of complex carbohydrates; not digested in the small intestine; helps decrease the risk of cardiovascular disease and cancer; 25-30 g/day
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Simple carbohydrates
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have little nutritive value; found naturally in milk, fruit, honey, and some vegetables; "empty calories"
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Fats
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the body's primary source of energy; 9 g/day
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Percentage for fats
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25-30%
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Saturated fats
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found primarily in animal products; defining characteristic is that they typically do not melt at room temperature; "bad cholesterol"
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Trans fats
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does not occur naturally in plant or animal products; made during hydrogenation - when hydrogen is added to vegetable oil; many fired foods and "store bought" sweets
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Unsaturated fats
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derived primarily from plant products such as vegetables oils, avocados, and most nuts
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Monounsaturated fats
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found in foods such as olives, peanuts, canola oil, peanut oil, and olive oil
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Polyunsaturated fats
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found in margarine, pecans, corn oil, cottonseed oil, sunflower oil, and soybean oil
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Percentage for proteins
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12-15%
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Protein
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4 g/day; building blocks; twenty amino acids
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Non-essential amino acids
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11 of the 20
manufactured in the body if food proteins in a person's diet provide enough nitrogen |
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Essential amino acids
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9 of the 20
the body cannot produce these, and thus must be supplied through an individual's diet |
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Fat-soluble vitamins
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thransported by the body's fat cells and by the liver
vitamens A,E,D,K not excreted in urine |
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Water-soluble vitamins
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viatmens B,C
excreted through urine and sweat must be replaced daily |
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Pitfalls & Red Flags for diet plans
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unhealthy, cannot be maintained long term, or simply do not work
lure of being wq=uick and easy |
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BMI Categories
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Underweight =< 18.5
Normal weight =18.5-24.9 Overweight = 25-29.9 Obesity =>30 |
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Anorexia Nervosa
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sate of starvation and emaciation, usually resulting from sever dieting and excessive exercise
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Bulima Nervosa
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a process of bingeing and purging
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Binge-eating Disorder
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people experience frequent episodes of out of control eating
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Fear of Obesity
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an over-concern with thinness
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Activity Nervosa
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a condition in which the individual suffers from the ever-present compulsion to exercise, regardless of illness or injury
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