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161 Cards in this Set
- Front
- Back
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5 types of wellness |
Social, physical, intellectual, spiritual, emotional |
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% of americans that list health of one of their major concerns |
99% |
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Health related components |
body composition, flexibility, muscle endurance, cardiovascular fitness, strength
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Top two lifestyle related conditions |
Heart disease and cancer |
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% cause of death of Tobacco use and inactivity/poor diet |
18.1, 16.6 |
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HELP (basis for making lifestyle change possible) |
H- Health E- Everyone- can change a lifestyle behaviour L- Lifetime- start early in life P- Personal - assess personal situation and needs |
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Amount of people who indicate that regular? (out of 10) Amount of people who do enough exercise to benefit health? (out of 3) |
9/10, 1/3 |
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Adherence of a healthy lifestyle is? |
Adopting and sticking to the lifestyle |
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Stages of a lifestyle change (Transtheoretical model) |
Pre contemplation, contemplation, preparation, action, maintenance---- Once maintenance is achieved relapse is less likely, the behaviour has been integrated into a personal lifestyle, easier to sustain |
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Determinants leading to a health behaviour change |
Personal- age sex heredity Predisposing- self-motivation, self-confidence Enabling- goal setting, self assessment, self monitoring Reinforcing- maintenance: success, support |
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Predisposing- definition |
Overcoming barriers Building self-confidence |
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Enabling |
Self management Goal Setting Self Assessment Self Planning |
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SMART goals |
Specific Measurable Attainable Realistic Timely |
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PAR-Q |
Physical Activity Readiness Questionnaire |
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If you answer one or more YES on the PAR-Q test can you still partake in physical activity |
yes, talk to your doctor first, discuss specific activities |
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Guidelines developed by ACSM (american college of sports medicine)- what are the divided groups? |
Low Risk- younger than 45 (men) 55 (woman), no heart disease and no more than one other risk factor Medium Risk - Without heart disease but are older or who have two or more risk factors High Risk- One or more "signs and symptoms" or who have known cardiovascular, pulmonary or metabolic disease |
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Components of activity program: Warm up |
prepare heart and circulatory system 5-10 minutes of low intensity large muscle activity Static stretching for major muscle groups Stretching at end of work out is more important Ensure stretching is gentle and static |
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Cool Down |
Gradual recovery 5 minutes stop too fast and your blood pressure may drop suddenly Stretching- relieves spasms in fatigued muscles and allows for lengthening the muscles |
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Heat and humidity of a workout How many litres of sweat per hour? |
Sweat rate of 1-2 litres per hour Bodywill eventually stop sweating- getting dangerous HYperthermia- high body temp from overheating Colour of urine |
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Below what degrees is favourable for activity? What should you drink for fluid? Cups before, during? Gatorade facts? Hyponatremia Definition? |
26.7 2 cups before 1 for each 15 mins Gatorade- electrolytes - 4-8% carbs Hyponatremia- Abnormally low levels of sodium electrolite that regulates amount of water in your cells |
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Hypothermia |
Freezing |
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DOMS? Cause? |
Delayed-onset muscle soreness. 24-48 hours after activity, lactic acid is not the cause. microsopic muscle tears. |
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RICE? Used for? |
Minor injuries: Rest, Ice, compression, elevation |
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Dress for cold with COLD |
Clean openinges layered dry |
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WHO |
World health organization |
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What does Sedentary Living |
A pattern of daily living that requires a minimum amount of physical effort |
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3 ways physical activity and fitness contribute to health and wellness |
Aid in disease prevention chronic diseases are from too little activity Contribute to disease and illness treatment contribute to quality living associated with wellness |
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Hypokinetic |
Too little activity |
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SEDS |
Sedenatary death syndrom- lack of exercise |
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T/F physical activity will reduce hereditary risks |
True |
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ARTERY |
Carries blood from heart to body |
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Pulmonary artery |
blood to lungs |
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% of reduced risk for heart disease if active |
90 |
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PA benefit to blood |
better able to pump oxygen rich blood |
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healthy heart pumps how many bpms |
50-85, 70-80 |
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Stroke |
Damage of artery that provides blood to the brain |
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Atherosclerosis defintion |
fatty materials deposited along walls of arteries Restricts blood flow and oxygen supply to tissues |
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HDL- definition know as "_______ cholesterol" |
High density lipoproteins, good cholesterol |
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Heart attack is known as PA cuts heart attack risk by? |
oronary occlusion half |
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Heart attack severity depends on |
Which area the artery supplies blood too
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heart rate is controlled by? Unhealth heart is dominated by which system? heart rate gets worse with? |
Nervous system sympathetic nervous system excessive stimulation |
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Normal blood pressure is? Percentage of americans with high BP |
120/80 33% |
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Metabolic syndrom |
Known as syndrom x needs 3 of following: high blood pressure High blood sugar high triglycerides low blood HDL |
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How many people in the states have diabetes, dont know? |
20.8, 6.2
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Types of Diabetes |
Type 1- not hypokientic Type 2- (children too) adult onset |
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Osteoporosis |
loss of bone density |
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Overload principle Progression |
Have to do more than normal to see improvement Push yourself overload gradually |
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FIT (T) formula for achieving benefits |
Frequency Intensity Time Type |
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Physical activity pyramid |
Step 1: moderate phy activity 5+ days/wk, equal to brisk walk, 30 min a day step 2: Aerobics step 3 vigorous sports and rec step 4- muscle fit exercise step 5 flexibility exerciese |
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Aerobic physical activity Anaerobic physical activity |
body is able to supply adquate oxygen to sustain activity for long period intense activity needs rest to provide energy |
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Most popular activity for adultover age of 18 |
walking |
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NEAT - activity |
non-exercise activity thermogenesis - loosing calories that can be burned in light intensity activity
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Urban Sprawl |
Maximizing the space left that is now in place for physical activity |
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3 types of muscle |
Smooth- Involuntary fibers, esophagus, stomach Cardiac- Heart Skeletal- controlled voluntarily |
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Muscles connected to bones |
Tendons |
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Types of fibers |
Slow-twitch- red in clolor, energy with aerobic metabolism, more resistant to fatigue Fast-Twitch- white, anaerobic processes, fatigue quickly Intermediate- between slow and fact, highly adaptable |
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Maximum strength & flexibility at what age |
20s |
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Types of progressive resistance |
Isotonic - equal tension Isometric - equal measurement Isokinetic - equal movement |
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Strength programs & endurance programs % of 1rep max? |
60-80 20-40 |
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Perform lifts slowly at _secs on concentric _secs on eccentric |
2 and 4 |
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flexibility skill or health? |
health |
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ROM |
range of motion |
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Two types of movement of a joint |
extent and direction |
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MTU |
Muscle tendron unit |
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Side to side leg movement |
adduction and abduction |
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Two types of connective tissue |
ligaments and tendons |
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Ligament connect bone to |
bone |
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Upward leg movement |
flexion and extension |
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Tendons attach bone |
muscles |
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Static flexibility |
maximum range a joint can achieve under stationary conditions |
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dynamic |
active conditions |
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foot movement |
dorsiflexion and plantar flexion |
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tree reasons girls tend to be more flexibel |
anatomical differences hormonal differences preferred activity patterns |
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hypermobility |
looseness or slackness of joints |
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Tendons and muscles extend and return |
ligaments and joints lack elasticity |
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flexibility exercises belong to which level of the pyramid |
5 |
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tree types of stretching |
static ballistic PNF |
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PNF |
proprioceptive neuromuscular facilitation |
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ballistic stretch uses blank to produce the stretch |
momentum |
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type of stretching has the highest risk of injury |
Ballistic |
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CRAC |
contract relax antagonist contract |
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Collagen |
connective tissue making up the ligaments tendons and noncontractile elements |
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how far should you stretch any given muscle |
about 10% beyond its normal length to the point of tension just before discomfort |
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% experience back pain at some point |
80 |
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% having recurring back pain
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30-70% |
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most common age with back problems |
25-60 |
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teenagers report back pain |
26% |
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number of vertebrae |
33 |
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Neck vert |
cervical |
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upperback vert |
thoracic |
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lower back |
lumbar |
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Foward bending |
flexion |
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backward bending |
extension |
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Injuries |
repetitive active movements joints move beyond health range heavy or ineficient lifting |
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lumbar lordosis |
pelvis is tipped forward |
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flat back posture |
pelvis is tipped backward |
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ergonomics |
the science of biomechanical principles to develop office furniture |
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Non modifiable risk of back problems |
family history of joint disease age direct trauma |
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Skill-related |
abilities that help your lear faster |
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skills |
actual mechanics- throwing catching |
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endurance |
high level cardio and aero constant supply of oxygen (aerobic) slow twitch muscle |
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speed/strength/power |
short bursts of high intensity do not require oxygen (anaerobic) produces lactic acid fast-twitch |
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Power |
the amount of work per unit of time not necessarily the same as strong |
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plyometrics |
designed to produce fast, powerful movements and improve function of the nervous system |
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hyperkinetic conditions |
conditions caused by too much physical activity ex - overload syndrome |
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ergogenic aids |
substances strategies and treatments that improve performance |
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% of adults who have great stress 1 day a week |
67
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stress is linked to % of illnesses |
50-70 |
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Top stressers for students |
thoughts of future not enough sleep wasting time |
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middle aged stressers |
concerns about weight health of family rising price of common goods |
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what is stress |
maintain physiological equilibrium |
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Stress at college %depressed % feeling depressed at some point % contemplated suicide |
10 53 9 |
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fight or flight stages |
sympathetic nervous system norephinephrine and epinephrine increase in heart rate pupils dilate non essential functions slowed |
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stress appraisal |
preception of the stressor and their resources for dealing with it |
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hypostress |
boredome and apathy |
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eustress |
positvie |
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type a |
sense of time urgency highly competitive express anger and hostility under stressful conditions |
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hardiness appraise and respond to stress |
commitment callenge control |
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JAMA over weight american % obese american % |
Journal of american medical association 66 32 |
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males % , femalesof essential fat |
5, 10 |
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healthy males , females |
10-20 17-28 |
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bmi values overweight, obese |
25 30 |
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dual energy absorption |
provides whole body measurements as well as amounts stored in different places |
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bod pod |
relies on air displacement |
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gynoid |
pear woman |
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android |
apple men |
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subcutaneous fat |
just under skin |
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visceral fat |
in abdomen |
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anorexia athletica |
female athlete triad disorders amenorrhea osteoporosis |
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ectomorph |
tall and skinny |
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mesomorph |
average broad |
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endormorph |
short broad stout |
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bMR |
basal metabolic rate |
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obesigenic |
promotes excessive eating and inactivity |
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NEAT |
non-exercise activity thermogenesis |
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tow types of goals |
behavioural and outcome |
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success rates of extreme diets |
less than 5% |
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constant gaining and losing of weight |
yo-yo dieting |
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eating patterns linked to _ out of seven leading causes of death |
four |
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what percent of your grains should be whole |
50 |
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six categories of essential nutrients C F P V M W |
carbohydrates fats proteins vitamins minerals water |
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DRI |
dietary reference intake |
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RDA |
recommended dietary allowance |
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AI |
adequate intake |
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UL |
Tolerable upper intake level |
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Simple carbohydrates |
sucrose glucose and fructose.. promote fat deposits |
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complex carbohydrates |
bread pasta pasta rice are broken down more slowly |
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fibre how much comsume on an average day |
15 g |
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how many ounces of whole grain |
3 |
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unsaturated fat poly mono |
reduce cholesterol, ldl Decrease hdl reduce cholesterol, ldl dont affect hdl |
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saturated |
increase cholesterol and LDL |
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Trans fatty acids |
increase cholesterol and LDL |
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amino acids |
building blocks that make up protein |
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essential amino acids |
nice that the human body cannot produce and must come from food sources |
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how man servings of lean meat a day |
2 |
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calcium improves |
bone muscle nerve blood |
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iron necessary for |
blood to carry oxygen |
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phosphorus improves |
teeth |
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sodium |
regulates water in the body |
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zinc |
helaing process |
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potassium |
proper muscle function |
