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50 Cards in this Set

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