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135 Cards in this Set
- Front
- Back
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Diabetes
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the body’s inability to regulate sugar metabolism
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Fad
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interest lasts for a short time then lose enthusiasm and stop
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Trend
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interest in something lasts a long time
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Media
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the newspapers, magazines, television, and radio
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Physical Fitness
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able to carry out daily tasks without undue fatigue, handle emergency situations, and possess sufficient energy to enjoy leisure time pursuits
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Health Risk Factors
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factors associated with disease, disability, and premature death
Primary Risk Factors I can control Inactivity Obesity High blood pressure High level cholesterol Stress & tension Smoking I cannot control Gender Heredity Age Contributing Risk Factors Diabetes — inability of the body to produce or use insulin High levels of glucose in blood lead to heart or blood vessel disease Control with diet, weight control, exercise, and drug therapy |
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Inactivity
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lack of physical activity and exercise
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Obesity
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excessive deposits of fat on the body
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Cholesterol
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a waxy, fat-like substance found in animal tissue
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Body Image
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the way one sees oneself physically
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Wellness
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term used to describe someone’s commitment to live a healthy and active lifestyle
Mental Fitness Emotional Fitness Environmental Fitness Social Fitness Spiritual Fitness |
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Personal Fitness Program
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a plan designed to help you select programs activities to improve your lifestyle
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Skill-Related Fitness
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components of physical fitness that contribute to the ability to successfully participate in sports
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Health-Related Fitness
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components of physical fitness that contribute to how well the systems of the body operate
Can prevent disease and promote health by reducing risks for certain diseases 5 components Flexibility Cardiovascular fitness Muscular strength Muscular endurance Body composition |
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Flexibility
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the range of movement possible at various joints
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Cardiovascular Fitness
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ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise
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Muscle Strength
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ability of muscles to exert a force one time
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Muscle Endurance
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ability to use muscles for a long period of time
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Body Composition
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ratio of fat to muscle, bone, and other body tissues
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Body Mass Index (BMI)
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provides an indication of the appropriateness of your weight relative to your height
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Agility
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ability to change the position of the body and to control the movement of the whole body
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Balance
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ability to keep an upright posture while standing still or moving
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Power
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ability to do strength performances at a rapid pace
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Reaction Time
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amount of time it takes to get moving once the senses signal the need to move
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Coordination
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integration of eye, hand, and foot movements
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Speed
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ability to cover a distance in a short time
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Norm-Referenced Tests
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physical fitness tests that use norms to indicate fitness levels
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Criterion-Referenced Tests
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physical fitness tests that use specific standards to judge fitness levels
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Health-Related Fitness Standards
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satisfactory levels of flexibility, cardiovascular fitness, muscular strength and endurance, and body composition needed for good health
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Goal Setting
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process designed to motivate people to make changes in their lifestyles and increase self-improvement
Goal Setting Steps 1. Desire 2. Belief in yourself 3. Analyze where you are now 4. Set realistic goals 5. Write detailed goals 6. List benefits you will receive 7. Identify obstacles 8. Identify knowledge you will need 9. Make a plan of action 10. Develop a time line 11. Monitor your progress 12. Never give up |
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Long-Term Goals
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goals that take a long time, perhaps years, to reach
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Short-Terms Goals
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goals that can be reached in a short period of time
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Time Lines
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tools used to organize and plot the course to a major goal
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Hyperthermia
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an increase in body temperature with a reduction of body fluids
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Heat Cramps
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heat-related problem in which certain muscles contract involuntarily and cause pain
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Heat Exhaustion
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condition characterized by profuse sweating, dizziness, and extreme weakness
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Heat Stroke
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medical emergency characterized by hot, dry skin and a rising body temperature
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Hypothermia
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excessive decline in body temperature
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Warm-Up
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a 10- to 15-minute period during which the body is prepared for vigorous exercise
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Cool-Down
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a 10- to 15-minute period of mild exercise following vigorous exercise that allows the body and heart rate to return to normal
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Shin Splint
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an inflammation of the membrane on the front of the bones in the lower leg
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Diaphragm
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a large muscle in the upper abdomen
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Stitch-In-The-Side
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sharp pain in the side just under the ribs
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Principal of Overload
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exposing the muscles, joints, and cardiovascular and respiratory systems to more work and stress than is normally experienced
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F.I.T.
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the three ways to achieve overload in a physical fitness program—frequency, intensity, and time
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Frequency
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how often one should exercise to improve a component of physical fitness
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Intensity of Exercise
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how hard one should exercise to improve fitness
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Time
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how long one exercises to improve fitness
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Principle of Progression
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progressively increasing the level of exercise so that improvement in physical fitness will continue
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Principle of Specificity
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doing specific exercises to improve specific components of physical fitness in specific body parts —
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Joint
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Point at which 2 bones come together
Types Pivot Gliding Hinge Ball and socket |
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Ligament
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strong, fibrous tissue which attaches one bone to another
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Muscle
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meaty tissue surrounding bones
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Tendon
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soft tissues that anchor muscles to bones
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Static Stretching
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slowly moving a muscle to its stretching point and holding the position for 15 seconds
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Dynamic Stretching
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stretching done in continuous, slow, and controlled manner
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Ballistic Stretching
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stretching that involves bobbing, bouncing or jerky movements which use the body's momentum
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Isostatic Stretching
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form of stretching in which a partner pushes the body beyond the initial limit
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Pulse
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caused by pressure of blood on an artery wall; corresponds to heart beat
Use fingers rather than thumb Count 10 sec. and multiply by 6 |
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Resting Heart Rate
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heart rate just after waking in the morning, before getting out of bed
Normal: 50-100 bpm |
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Recovery Heart Rate
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heart rate after exercise
5 min after exercise: 120 bpm 10 min after exercise: no more than 100 bpm |
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Blood Pressure
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measure of blood force against the walls of the arteries
Systolic — pressure when pumping Diastolic — pressure when relaxed Normal: 120/80 |
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Atherosclerosis
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condition in which fatty deposits build up on inner walls of arteries, causing narrowing of the arterial passageway
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Maximum Heart Rate
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heart rate that should not be exceeded during exercise; found by subtracting one's age from 220
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Target Heart Rate
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60 to 90 percent of the maximum heart rate; results in greatest cardiovascular benefits from exercise
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Aerobic
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“with oxygen;” term refers to energy-producing biochemical pathways in cells that use oxygen to produce energy
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Anaerobic
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“without oxygen;” term refers to energy producing biochemical pathways in cells that do not require oxygen to produce energy
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Atrophy
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the wasting away or decrease in size of a body part, particularly muscle
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Slow-Twitch Fibers
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red muscle fibers that are slow to contract but have the ability to continue contracting for long periods of time
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Intermediate Fibers
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muscle fibers that possess a combination of the fast and slow-twitch fiber characteristics
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Fast-Twitch Fibers
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white muscle fibers that contract quickly
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Concentric
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shortening of a muscle due to contraction; also called positive work
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Eccentric
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lengthening of a muscle; also called negative work
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Isometric
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exercises in which one contracts muscles but does not move body parts
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Isotonic Exercises
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exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising a resistance
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Isokinetic Exercises
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exercises with special machines that allow for the maximum resistance over the complete range of motion
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Repetition
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the completion of a single, full-range movement of the body part being exercised
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Resistance
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working against a force which may be in the form of a barbell or your own body weight
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Set
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a group of repetitions performed one after the other
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Fad Diets
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diets that promote weight loss without sound nutritional practices
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Proteins
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essential nutrients needed for growth and repair of body tissues
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Carbohydrates
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essential nutrients that are the body's primary source of energy
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Saturated Fats
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fats contained in animal products
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Unsaturated Fats
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fats found in plant sources
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Trans Fats
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Unsaturated vegetable oils which have had hydrogen added to them, producing a fat that worsens blood cholesterol, since it increases blood LDL and lowers blood HDL
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Glycemic Index
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Classifies carbohydrates by how strongly and quickly they cause a person’s blood glucose level to rise
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HDL
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high density lipoprotein which helps remove excess cholesterol
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LDL
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low density lipoprotein which leads to a buildup of cholesterol on artery walls
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Minerals
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essential nutrients needed in small amounts to prevent deficiencies and diseases in the body
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Somatotype
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body type
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Endomorph
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body type with a large, soft, bulging body and a pear-shaped appearance
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Mesomorph
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body type with a solid, muscular, and large-boned physique
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Ectomorph
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body type with a slender, slight build
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Lean Body Mass
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mass of the body made up of muscle tissue and other non-fat tissue such as bones, ligaments, and tendons
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Overweight
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exceeding desirable body weight by 10 percent according to height and weight charts
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Obese
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having an excessive amount of body fat
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Ideal Body Weight
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how much a person would weigh if he or she had an appropriate percentage of body fat
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Skinfold Caliper
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device used to measure a fold of skin and its underlying layer of body fat
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Creeping Obesity
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gaining of fat very slowly over a period of years
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Anorexia Nervosa
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eating disorder in which a person refuses to eat normally, resulting in extreme thinness and even starvation
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Bulimia
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eating disorder characterized by overeating followed by self-induced vomiting, use of laxatives, or very strenuous exercise to avoid weight gain
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Spot Reduction
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myth that exercising muscles in a particular area of the body will remove fat from that area
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Stress
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nonspecific response of the body to any demand made upon it
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Positive Stress
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(eustress) good stress
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Negative Stress
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(distress) bad stress
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Stressor
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events, situations, or activities that cause stress
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Homeostasis
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internal balance of the body
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Fight or Flight Response
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involuntary physical response to a stressor that gives an individual the capacity for sudden and quick action
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General Adaptation Syndrome
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body’s response to a specific stressor in a sequence of three steps (alarm, resistance, and exhaustion)
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Negative Coping Techniques
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those responses that ease or disguise the symptoms of stress and that are harmful to an individual and those around him or her
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Consumer
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person who buys goods and services
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Advertising
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to describe or present a product in some medium of communication in order to induce one to buy, support, or approve of it
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Diuretics
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drugs used to control accumulation of fluids in body tissues, congestive heart failure, and high blood pressure
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Edema
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accumulation of fluid in body tissues
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Fraudulent
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deceit or trickery used to gain some unfair or dishonest advantage
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Anabolic Steriods
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synthetic version of the male sex hormone, testosterone
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Personal Trainer
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certified fitness professional who designs personal fitness programs
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stimulus
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what initiates the alarm stage in stress
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adrenline
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chemical secreted by the adrenal glands which moves the body into the fight or flight response
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Time Management
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knowing how to organize your time
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Stress Diversion Activities
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those activities, both active and passive, that reduce or divert stress
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Positive Coping Strategies
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strategies to help deal with stress that cannot be avoided
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Planned Program
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pre-determined programs that include specific exercises for persons of specific fitness levels or ages
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High-Impact Aerobics
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aerobic dance that includes jumping, bouncing, and running
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Low-Impact Aerobics
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aerobic dance that includes vigorous arm movements while keeping one foot in contact with the ground at all times
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Calisthenics
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exercises that use one's body weight as resistance
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Circuit Training
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an exercise program in which one makes one or more trips around a prescribed course, stopping at each station to perform a specified exercise
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Interval Training
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exercise program that involves a series of exercises interspersed with rest periods
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Sports Skill Activities
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activities that help develop sports skills and satisfy the need for competition
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Lifetime Sports
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individual sports that can be engaged in for a lifetime
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Stress Management
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methods used to keep stress under control
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Fat-Soluble Vitamins
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vitamins that can be stored in fat deposits in the body; vitamins A, D, E, and K
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Water-Soluble Vitamins
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vitamins that dissolve in water and cannot be stored in body tissues
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MyPyramid
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a visual guideline established by U.S. Department of Agriculture to ensure that all of the essential nutrients are included in the daily diet.
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Basal Metabolism
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amount of energy required to maintain one's body at rest
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