P.e Midterm

Front 1

Health

Back 1

a state of physical, mental and social well-being that enables you to function at an optimal level in many areas of your life. beyond simply not being sick.

Front 2

Wellness

Back 2

suggests that your health is good, you can also function at a high level in other areas of your life.

Front 3

Intellectual Fitness

Back 3

ability to think critically about issues: having an active curious mind.

Front 4

physical fitness

Back 4

assuming personal responsability for ones health, by exercising, eating healthy...

Front 5

Emotional fitness

Back 5

ability to deal with stress, to maintain a positive self-concept adapting to changes.

Front 6

spiritual fitness

Back 6

finding meaning and purpose in life whether through religion, meditation, etc.

Front 7

Social fitness

Back 7

ability to develop meaningful relationships with family, friends, and co-workers.

Front 8

Physical Fitness

Back 8

state of physical well-being that allows you to:
--perform your daily activities with vigor.
--reduce you risk of health problems related to lack of exercise.
--establish a fitness base for participation in a variety of physical activities.

Front 9

Two Types of physical fitness

Back 9

--health related physical fitness
--skill-related physical fitness

Front 10

Health related physical fitness

Back 10

--cardiorespiratory fitness
--flexibility
--muscular strength
--muscular endurance
--body composition

Front 11

Skill-related physical fitness

Back 11

--coordination
--Agility
--balance
--Reaction Time
--power
--speed

Front 12

Fitness Triangle

Back 12

--Heredity
--Environment
--Behavior

Front 13

Heredity

Back 13

each of us is born with certain strengths and weaknesses which determine , to some extent, our size, intelligence, personality, and many other things which make us what we are

Front 14

Environment

Back 14

many studies have shown the tremendous effect of environment on the total well-being of a person. it is still a fact that environment tends tends to set limits on the opportunities.

Front 15

Behavior

Back 15

factor most responsible for determining your total fitness. behavior is the key.

Front 16

Controllable risk factors

Back 16

physical inactivity, cigarette smoking, obesity, high blood pressure, high cholesterol levels, n high stress lifestyle.

Front 17

uncontrollable risk factors

Back 17

heredity or family history, age and gender.

Front 18

Achieving an optimal fitness include:

Back 18

--Increased energy
--improved appearance
--increased muscular strength
--help in dealing with stress
--improved overall health
--self-image
--physical performance
--ability to sleep and over all daily performance

Front 19

Cardiorespiratory fitness

Back 19

a strong heart and healthy lungs

Front 20

Achievving Cardiorespiratory fitness can:

Back 20

reduce the risk of heart disease,lower blood pressure, burn body fat n increase muscle mass, strengthen ur immune system.

Front 21

flexibility n what it can do

Back 21

range of motion of you joints-->reduce risk of injuries, decrease muscle soreness, maintain ease of everyday movement, reduce stress.

Front 22

Muscular fitness n wut it can do

Back 22

strength n endurance: strengthen bones, increase lean body mass, reduce body fat, prvent back pain, n improve posture.

Front 23

body composition n wut it can do

Back 23

the ratio of lean body weight to fat weight: reduce the risk of Heart disease, high blood pressure, obesity, diabetes, improve metabolism efficiency...

Front 24

participate safely in an exercise program

Back 24

--follow the principles of training and the guidelines
--perform each exercise using the correct technique
--wear the appropriate clothing and shoes.
--fitness cannot be rushed, establish a regular schedule for your workouts.
--warm up and cool down before n after each workout.
--drink plenty of fluids
---stretch to avoid physical problems before n after each workout.
--listen to your body n avoid exercising when you are ill and have physical problems

Front 25

Selecting exercise clothing
--warm weather

Back 25

cotton and loose fitting clothign, light colored

Front 26

body sweat

Back 26

composed of water, salt, potassium salts, urea and lactic acid.

Front 27

high humidity

Back 27

makes the effects of heat worse

Front 28

heat index

Back 28

combines temp, and relative humidity, is used to indicate how hot it feels

Front 29

heat cramps

Back 29

muscle will contract violently

Front 30

heat exhaustion

Back 30

failure to drink fluids

Front 31

heatstroke

Back 31

response to heat that results in high body temp

Front 32

hypothermia

Back 32

the breakdown in the body's ability to produce heat

Front 33

exercising in cold weather

Back 33

wear sveral layers of clothing

Front 34

the sun

Back 34

serious problem for anyone who either works outside or who participates in outdoor sports

Front 35

developing skin cancer

Back 35

people with fair skin, red or blonde hair: who sunburns easily : who has a family member that has been diagnosed with melanoma cancer. & someone that spends a great amnt of time in the sun.

Front 36

muscle soreness

Back 36

due to tiny tears in muscle, connective tissue and resulting swelling. solution: gentle stretching, cold applications, massage and warm baths seem to give some relief.

Front 37

muscle cramps

Back 37

powerful involuntary muscle contractions due to dehydration, injury, inadequate physical conditioning or overexertion. solutions: gently stretching, ice and massage.

Front 38

stitch in the side

Back 38

happens when first beginning a conditioning program.

Front 39

PRICE

Back 39

Protect:rest;ice;compress;elevate

Front 40

DO NOT use HEAT on

Back 40

new injuries

Front 41

Sprains

Back 41

injuries to the ligaments or the capsule-like sac that surrounds a joint n r caused by movement of the joint beyond its normal range of motion.

Front 42

muscle strain

Back 42

when a muscle is forced into unaccustomed exercise. AID is PRICE method.

Front 43

cardiorespiratory fitness(definition)is the ability to do vigorous (70 to 80%max.HR), large muscle exercise over a long period of time (more than 20 min)

Back 43

is the ability to do vigorous (70 to 80%max.HR), large muscle exercise over a long period of time (more than 20 min) like running n swimming

Front 44

Muscular strength

Back 44

amount of force that can be exerted by a single contraction of the muscle.

Front 45

Cardiorespiratory fitness ( the the guidelines for any component)

Back 45

1.frequency
2.intensity 3.time 4.type
-->1.How often (3-4/wk) 2. vigorous(60-80%) Moderate(60-70%)

Front 46

Muscular endurance

Back 46

ability to continue using certain muscles for a period of time.

Front 47

muscle

Back 47

bands of fiber which enable the body to move

Front 48

flexibility

Back 48

is the ability of a joint n muscle group to move through a range of motion
>>helps prevent muscle n joint injuries ( more that 15 seconds)

Front 49

height n weight

Back 49

measure your height in inches and your weight in pounds

Front 50

resting heart rate (RHR)

Back 50

measure of your physical condition

Front 51

formula for max hr

Back 51

220-age

Front 52

counting your pulse

Back 52

can be counted by applying light pressure to an artery which is close to the surface of the skin. for a 15 second count, multiply times 4 to complete a minute

Front 53

digestion

Back 53

when food is broken down into a form that your body can use.

Front 54

nutrients

Back 54

substances found in food in food that your body needs to function properly

Front 55

metabolism

Back 55

when your body turns nutrients into usable energy.

Front 56

diet

Back 56

patternd of eating , includes what you eat, how much you eat, and how often you eat

Front 57

factors that influence your diet.

Back 57

1.personal taste
2. traditions
3. convenience
4.cost
5.friends influence
6.where you live

Front 58

the six classes of essential nutrients

Back 58

carbohydrates;proteins;fats;vitamins;minerals;water

Front 59

carbohydrates

Back 59

provide energy for your body

Front 60

fats

Back 60

are important in small amounts in your diet. they are nutrients that store energy,cushion your body,protect nerves, in liquid(cooking oils) or solid(butter or meat)

Front 61

too much fat multiples ur risk of getting

Back 61

diabetes and heart disease

Front 62

proteins

Back 62

r nutrients that are used for building, maintaining, n repairing tissues n cells

Front 63

vitamins n minerals

Back 63

needed in small amnts, but r very important to your health

Front 64

water

Back 64

our body uses it to transform food n nutrients, to fill cell spaces in your joints, keep ur mouth n eyes moist, n to regulate ur body temp.

Front 65

nutrition facts label

Back 65

states the # of servings in the container, the # of calories in each serving, n the quantaty of nutrients in each serving.