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49 Cards in this Set
- Front
- Back
Physical Fitness |
A set of physical attributes that people have or achieve that relates to the ability to perform physical activity |
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Five components of physical fitness |
Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition |
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Cardiorespiratory endurance |
The ability of the heart, lungs, and blood vessels to process and transport oxygen required by muscle cells so that they can contract over a period of time |
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Muscular strength |
The component of physical fitness that deals with the ability to contract skeletal muscles to a maximal level; the maximal force that a muscle can exert |
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Muscular endurance |
The aspect of muscular fitness that deals with the ability of a muscle or muscle group to repeatedly contract over a long period of time |
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Flexibility |
The ability of joints to function through an intended range of motion |
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Body composition |
Refers to the different components the body is made up of |
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Sarcopenia |
A reduction in the size of the muscle fibers, related to the aging process |
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Static stretching |
Slow lengthening of a muscle group to an extended stretch; followed by holding the extended position for 15 to 60 seconds |
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Ballistic stretching |
A bouncing form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches |
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Three basic parts to a physical activity |
Warm up, conditioning, cool down |
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Warm up |
And activation of the muscle groups you will use during the main activity |
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Cooldown |
Relaxing exercises for the muscles, allows the body to return to a resting state and helps reduce muscle soreness |
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What age brings a variety of subtle changes in the body structure and function? |
Between 45 to 64 years old |
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Nutrients |
Elements and foods that are required for the growth, repair, and regulation of body processes |
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Calories |
Units of heat energy. 1 cal is the amount of heat required to raise the temperature of 1 g of water by 1°C |
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Carbohydrates |
The body‘s primary source of energy for all body functioning |
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How many simple sugars are recommended by the my plate |
8 teaspoons daily |
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How many simple sugars do Americans consume daily |
22.2 teaspoons |
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Cholesterol |
The primary form of fat found in the blood |
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Fats |
Although given a bad name, important nutrient in diets |
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Proteins |
Compounds composed of chains of amino acids |
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Amino acids |
Building blocks of proteins |
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Vitamins |
Organic compounds that facilitate the action of enzymes |
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Enzymes |
Organic substances that control the rate of physical reactions but are not themselves altered in the process |
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Fiber |
Plant material that cannot be digested; found in cereal, fruits, and vegetables |
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Recommended daily fruit intake |
2 cups |
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Recommended daily vegetable intake |
2.5 cups |
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Recommended daily dairy intake |
3 cups low fat |
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Recommended daily protein intake |
5-6 ounces |
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Recommended daily grain intake |
3-6 ounces |
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Recommended daily oil intake |
Limit of 6 ounces |
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Recommended daily empty calorie intake |
Limit of 120-330 calories |
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Body weight and wellness |
Weight management has become an obsession in American culture, as well as a significant health problem |
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Overweight |
A condition in which a persons excess fat accumulation results in a body weight that exceeds desirable weight by 1 to 19% |
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Obesity |
A condition in which a persons body weight is 20% or more above desirable weight as determined by standard height/weight charts |
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Morbid obesity |
Refers to 50 to 100% above normal weight |
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Body image |
One’s subjective perception of how one’s body appears to oneself and others |
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Body mass index(BMI) |
A mathematical calculation based on weight and height; used to determine desirable bodyweight |
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Desirable weight |
Weight range deemed appropriate for people, taking into consideration gender, age, and frame size |
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Healthy body weight |
Body weight within a weight range appropriate for a person with an acceptable waist to hip ratio |
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Calorie balance |
Intake verses energy output |
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Underweight |
Condition in which body is below desirable weight |
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Anorexia nervosa |
Eating disorder in which individual weighs less than 85% of expected weight for their age, gender, height; has immense fear of gaining weight |
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Bulimia nervosa |
Eating disorder in which individual engages in episodes of binging |
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Binge eating |
Formally called compulsive over eating disorder; use food to cope in the same way bulimics do but do not engage in parting behavior |
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Bigorexia |
Obsession with getting bigger and more muscular, and thinking body is never muscular enough |
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Body dysmorphic disorder |
Secret preoccupation with an imagined or slight flaw in one’s appearance |
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Five components of physical fitness |
Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition |