Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
113 Cards in this Set
- Front
- Back
|
Physical dimension of wellness |
includes fitness level and ability to care for one’s self |
|
|
Emotional dimension of wellness |
Ability to understand/deal with feelings
|
|
|
Intellectual dimension of wellness |
An active mind, able to detect problems,find solutions, and direct behavior
|
|
|
Interpersonal dimension of wellness |
Ability to develop and maintainsatisfying and supportive relationships |
|
|
Spiritual Wellness |
Guiding beliefs, principles, or valuesthat give meaning and purpose to life |
|
|
Environmental Wellness |
Defined by the livability of surroundings |
|
|
Financial Wellness |
Ability to live within one’s means andmanage money to gain peace of mind |
|
|
Occupational wellness |
level ofsatisfaction gained from your work |
|
|
Chronicdiseases that have emerged as major healththreats in recent years |
- Heart disease - Cancer - Chronic lower respiratory diseases |
|
|
Chronic disease |
Disease that developsand continues over a long period of time;e.g., heart disease, cancer, and lowerrespiratory diseases |
|
|
Lifestyle choice |
Conscious behavior thatcan increase or decrease a person’s riskof disease or injury; such behaviorsinclude smoking, exercising, eating ahealthy diet, and others |
|
|
Leading causes of death among Americans aged 15-24 (2011) |
1. Accidents (motor and others): 40% 2. Suicide: 15.8% 3. Homicide: 15.2% 4. Cancer: 5.4% 5. Heart disease: 3.2% |
|
|
What is wellness? |
Expands the idea of health toinclude the ability to achieve optimalhealth |
|
|
What is health? |
Overall condition of bodyor mind and the presenceor absence of illness or injury |
|
|
What is the difference between health and wellness? |
Health is condition of being free from illness and injury, both mentally and physically. Wellness is an expansion of health: it is the ability to achieve MAXIMUM health. |
|
|
Precontemplation |
Stage of behavior change with nointention of changing behavior |
|
|
Contemplation |
Stage of behavior change when intending totake action within 6 months |
|
|
Preparation |
Stage of behavior change when planning totake action within a month |
|
|
Action |
Stage of behavior change when outwardly changingbehavior and environment |
|
|
Maintenance |
Stage of behavior change when successfulbehavior change maintainedfor 6 months or more |
|
|
Termination |
Stage of behavior change when exited the cycle ofchange and are no longer temptedto lapse into old behavior |
|
|
Behavior change |
Lifestyle managementprocess that involvescultivating healthybehaviors and workingto overcomeunhealthy ones |
|
|
Benefits of increased physical activity |
- Increased endurance, strength, flexibility - Healthier muscles, joints, and bones - Increased energy expenditure - more energy - improved mood, higher self-esteem - improved ability to fall asleep and sleep well |
|
|
Health-related fitness |
Physical capacities that contribute to health |
|
|
Cardiorespiratoryendurance |
Abilityof the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity;central component of health-related fitness |
|
|
Muscularstrength |
forcea muscle produces with single maximum effort |
|
|
Metabolism |
Sum of the vital processes by whichfood energy and nutrients are made available to and used by the body |
|
|
Muscularendurance |
Abilityof muscle to remain contracted or to contract repeatedly for a long period of time |
|
|
Flexibility |
abilityto move joints through their full ranges of motion |
|
|
Skill (Neuromuscular)-Related Componentsof Fitness |
Skill-related fitness:Complex control of muscles and movement by the brain and spinal column; components include speed, power, agility, balance, coordination, and reaction time |
|
|
Principles of Physical Fitness |
- PhysicalActivity and Exercise for Health and Fitness - Componentsof Physical Fitness - Principlesof Physical Training: Adaptation to Stress - DesigningYour Own Exercise Program |
|
|
Benefits of physical activity |
- Almostany kind of physical activity promotes health - Shortperiods of intense exercise do not compensate for hours of inactivity - Exercise promotes longevity |
|
|
Physical activity |
Bodymovement carried out by skeletal muscles that requires energy |
|
|
Exercise |
- Planned,structured, repetitive movement intended to improve or maintain physicalfitness - Physicalactivity essential to health, but exercise necessary to improve fitness |
|
|
Physical fitness |
Set of physical attributes that allow the body to respond to or adapt to the demands and stress of physical effort |
|
|
Increased health benefits recommendations |
Exercise at moderate intensity for 300 minutes per week or at vigorous intensity for 150 minutes per week |
|
|
General health recommendations |
Perform moderate-intensity physical activity for at least 150 minutes a week or 75 minutes of vigorous-intmore active in your daily life. Walk instead of driving, take the stairs instead of the ensity physical activity per week. Also, be elevator, and watch less television |
|
|
Regular physical activity promotes _____ and protects from ____ |
health; chronic diseases |
|
|
FITT principle |
Frequency, Intensity, Time (duration), Type (mode of activity) |
|
|
Principles of Physical Training: Adaptation to Stress |
- Thehuman body is adaptable and adjusts to meet increasing demands - Shortterm adjustments lead to long-term changes and improvements in fitness levels |
|
|
Physical training |
Performance of different types of activities to produce long-term changes and improvements in the body’s functioning and fitness |
|
|
Specificity |
- Trainingprinciple that states that to develop a particular fitness component, one must perform exercises designed specifically for that component - Well-roundedexercise program should include exercises geared to each component of fitness |
|
|
Progressiveoverload |
- Trainingprinciple that states that placing increasing amounts of stress on the bodycauses adaptations that improve fitness - Asamount of exercise progressively increases, fitness improves |
|
|
“SMART” goals |
- Specific - Measurable - Attainable - Realistic - Time frame-specific |
|
|
Achieve or maintain weight loss recommendations |
Exercise moderately for 60-90 minutes per day on most days of the week |
|
|
Muscle strength and endurance recommendations |
perform 1 or more sets of resistance exercises that work the major muscle groups for 8-12 repetitions (10-15 reps for older adults) on at least two nonconsecutive days per week. Examples include weight training and exercises that use body weight as resistance (such as core stabilizing exercises, pull-ups, push-ups, lunges, and squats). |
|
|
Flexibility recommendations |
Perform range-of-motion (stretching) exercises at least two days per week. Hold each stretch for 10-30 seconds. |
|
|
Neuromuscular training. |
Older adults should do balance training two-three days per week. Examples include yoga, tai chi, and balance exercises (standing on one foot, step-ups, and walking lunges). These exercises are probably beneficial to young and middle-aged adults as well. |
|
|
General adaption syndrome (GAS) |
A pattern of stress responsesconsisting of three stages:alarm, resistance, and exhaustion |
|
|
Alarm |
Stage one in the general adaption syndrome (GAS). Body is more susceptible to disease or injury,because it is geared up to deal with a crisis |
|
|
Resistance |
Stage two in the general adaption syndrome (GAS). New level of homeostasis in which body is moreresistant to disease and injury than normal |
|
|
Exhaustion |
The third and final stage in the general adaption syndrome. Life-threatening type of physiological statecharacterized by distorted perceptions anddisorganized thinking |
|
|
Allostatic load |
Part of the GAS. It is the long-termnegative impact of thestress response on the body. Describes long-term wear and tearof stress response on an individual. High allostatic load is linkedto heart disease, hypertension,obesity, and reduced brainand immune system functioning |
|
|
Eustress |
Stress resultingfrom a pleasant stressor |
|
|
Distress |
Stress resultingfrom an unpleasant stressor |
|
|
Stress |
The general physicaland emotional state thataccompanies the stress response |
|
|
Stress response |
The physical andemotional reactions to a stressor |
|
|
Stressor |
Any physical or psychologicalevent or condition that producesphysical and emotional reactions |
|
|
Parasympathetic division |
A divisionof the autonomic nervous systemthat moderates the excitatory effectof the sympathetic division, slowingmetabolism and restoring energy supplies |
|
|
Sympathetic division |
A division of theautonomic nervous system that reacts todanger or other challenges by almostinstantly accelerating body processes |
|
|
Actions of the nervous system in response to stress |
Norepinephrine: A neurotransmitterreleased by the sympathetic nervoussystem onto specific tissues to increasetheir function in the face of increasedactivity; when released by the brain,causes arousal (increased attention,awareness, and alertness); also callednoradrenalin |
|
|
Endocrine system |
The system ofglands, tissues, and cells that secreteshormones into the bloodstream to influencemetabolism and other body processes |
|
|
Physical response by endrocrine system to stressors |
Hormones like cortisol and epinephrine, endorphins, fight-or-flight reaction |
|
|
Hormone |
A chemical messengerproduced in the body and transported inthe bloodstream to target cells or organsfor specific regulation of their activities |
|
|
Cortisol |
A steroid hormone secreted bythe cortex (outer layer) of the adrenalgland; also called hydrocortisone |
|
|
Epinephrine |
A hormone secreted by themedulla (inner core) of the adrenal gland thataffects the functioning of organs involved inresponding to a stressor; also called adrenaline |
|
|
Endorphins |
Brain secretions thathave pain-inhibiting effects (action by the endocrine system) |
|
|
Fight-or-flight reaction |
A defensereaction that prepares a personfor conflict or escape by triggeringhormonal, cardiovascular,metabolic, and other changes |
|
|
Frequency of Training |
(F in FITT) Experts recommend 3 to 5 days per week |
|
|
Type A personality |
personalities that are more competitive, outgoing, ambitious, impatient and/or aggressive are labeled Type A Type A personalities had a greater chance of developing coronary heart disease |
|
|
Type B personality |
more relaxed personalities are labeled Type B |
|
|
Psychoneuroimmunology (PNI) |
Studyof the interactions among the nervous,endocrine, and immune systems - Network of connections between nervous andendocrine systems can affect immune system - Compounds released during stress responseaffect number and efficiency of lymphocytes - Neuropeptides produced and receivedby both the brain and immune system - helps explain howstress affects immune system |
|
|
Cardiovascular disease |
- During the stress response, heartrate increases and blood vesselsconstrict, causing blood pressure to rise - Chronic high blood pressuremajor cause of atherosclerosis - People who respond to stressors withextreme increases in heart rate andblood pressure may face increasedrisk of cardiovascular problems |
|
|
Health problems aggravated by stress |
digestive problems, tension headaches andmigraines, insomnia and fatigue, injuries,menstrual irregularities, impotence, pregnancycomplications, and psychological problems |
|
|
Exercise and stress |
- People who exercise regularly reactwith milder physical stress before,during, and after exposure to stressors - Even light exercise can have a beneficialeffect, but integrated fitness programcan have significant impact on stress |
|
|
Nutrition and stress |
A healthy, balanced dietcan help cope with stress - Eating wisely enhances feelingsof self-control and self-esteem - Limit or avoid caffeine |
|
|
Sleep and stress |
- Most adults need 7 to 9hours of sleep every night - Stress hormone levels inbloodstream are related to sleep patterns - Lack of sleep has greatest impact on stress - Extreme sleep deprivation can lead tohallucinations and other psychoticsymptoms, and increase heart attack risk |
|
|
Social support and stress |
- Sharing fears, frustrations, andjoys makes life richer and seemsto contribute to the well-beingof the body and mind - One study of college studentsliving in overcrowded apartmentsfound that those with a strongsocial support system were lessdistressed by cramped quarters |
|
|
Relaxation response |
A physiologicalstate characterized by a feeling ofwarmth and quiet mental alertness - Heart rate, breathing,and metabolism slow down - Blood pressure and oxygen consumptiondecrease, and blood flow to the brain andskin increases as brain waves shift from analert beta rhythm to a relaxed alpha rhythm |
|
|
Progressive relaxation |
- Progressive relaxation involves tensingand relaxing muscles one by one |
|
|
Visualization |
To practice visualization, imagineyourself floating on a cloud, sitting ona mountaintop, or lying in a meadow |
|
|
Deep breathing |
Deep, slow breathingassociated with relaxation |
|
|
Other stress-management techniques |
Biofeedback, hypnosis and self-hypnosis,and massage require a partner orprofessional training or assistance |
|
|
Depression |
A mooddisorder characterizedby loss of interest,sadness, hopelessness,loss of appetite,disturbed sleep, andother physical symptoms |
|
|
Autonomic nervous system |
The branch of thenervous system that controls basic bodyprocesses; consists of the sympathetic andparasympathetic divisions |
|
|
Cardiorespiratory system |
systemthat circulates blood through thebody; consists of the heart, bloodvessels, and respiratory system |
|
|
Arteries |
take blood away from the heart |
|
|
Veins |
Take blood to the heart |
|
|
Cardiorespiratory endurance and cellular metabolism |
- improves metabolism - Increases capillaries in muscles - Allows trainingmuscles to make themost of oxygen and fuel - Increases mitochondria - Prevents glycogen depletion |
|
|
Cardiorespiratory functioning and heart health |
- increase function - strength contraction - increase cavity size - increase blood volume - reduce blood pressure - maintain or increase blood and oxygen supply |
|
|
Reduced risk of chronic disease and cardiovascular endurance |
- cardiovascular diseases - osteoporosis - death from all causes (physically fit people have less risk of dying prematurely) - cancer - TYPE TWO diabetes - inflamation |
|
|
Immediate ("explosive") energy system |
Supplies energy to muscle cells through breakdown of cellular stores of ATP and CP |
|
|
Nonoxidative (anaerobic) energy system |
Supplies energy to muscle cells through breakdown of muscle stores of glucose and glycogen; also called the anaerobic system or the lactic acid system (lactic acid: metabolic acid resulting from the metabolism of glucose and glycogen) |
|
|
Oxidation (aerobic) energy system |
Supplies energy to cells through breakdown of glucose, glycogen, and fats; also called the aerobic systems |
|
|
Maximal oxygen consumption (VO2max) |
highest rate of oxygen consumption an individual is capable of during maximum physical effort, reflecting the body's ability to transport and use oxygen; measured in milliliters of oxygen used per minute per kilogram of body weight |
|
|
What determines which energy system predominates? |
The intensity and duration of exercise. Fitness program should target energy system most important to your goals. Cardiorespiratory system is key to overall fitness |
|
|
1-Mile walk test |
Estimates level of maximal oxygenconsumption based on time it takes tocomplete one mile of brisk walking andthe heart rate at the end of the walk |
|
|
3-Minute Step Test |
Measures how long it takes thepulse to return to normal afterthree minutes of stepping exercise |
|
|
15-Mile Run-Walk Test |
Oxygen consumption increases with speed |
|
|
Beep Test |
A prerecorded series of tones sound offat faster and faster intervals, and theexerciser must keep up with the beeps |
|
|
Monitoring Your Heart Rate |
Measure your heart rate using a heartrate monitor or counting your pulse beats. When feeling for the carotid pulse under the angle of the jaw, use very light pressure. The radial pulse is felt on the wrist just under the thumb. |
|
|
Target heart rate zone: |
Related to the Intensity of training (I in FITT). Heart rates thatshould be reached and maintained duringcardiorespiratory endurance exercise toobtain training effects |
|
|
Heart rate reserve |
Difference betweenmaximum heart rate and resting heart rate Related to the Intensity of training (I in FITT) |
|
|
MET |
Unit of measure that representsbody’s resting metabolic rate (I in FITT) |
|
|
Ratings of perceived exertion (RPE) |
System of monitoring exercise intensitybased on assigning a number to thesubjective perception of target intensity |
|
|
Time (duration) of cardiorespiratory training |
Total duration of 20 to 60minutes per day recommended (first T in FITT) |
|
|
Type of cardiorespiratory activity |
(second T in FITT) Cardiorespiratory enduranceexercises include activities thatinvolve rhythmic use of large musclegroups for an extended period of time |
|
|
Target heart rate zone for 20-24 year olds |
127-180 bpm, with 21-30 10-second count (beats) |
|
|
The target heart zone is between |
the 90% training intensity (90% of maximum heart rate) and the 65% training intensity (65% of maximum heart rate) |
|
|
Causes of Back Pain |
- poor muscle endurance and strength in the core muscles - excess body weight - poor posture or body position - poor body mechanics - physical stress can cause disks to break down and lose some of their ability to absorb shock |
|
|
Flexibility intensity |
Stretch to the point of mild discomfort, not pain |
|
|
Passive stretching |
flexibility technique in which muscles are stretched by force applied by an outside source |
|
|
Active stretching |
flexibility technique in which muscles are stretched by the contraction of the opposing muscles |
