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63 Cards in this Set
- Front
- Back
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wellness
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-satisfying your needs regarding mental and emotional stability, social consciousness and adaptability, spiritual and moral fiber, and physical health consistent with your heredity
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Healthy People 2010
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-set of health objectives for the nation to achieve over the first decade of new century
-health indicators: physical activity overweight/obesity tobacco use substance abuse responsible sexual behavior mental health injury and violence environmental quality immunization access to health care |
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health-related components
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-concerned with development of qualities necessary to function efficiently physically and maintain a healthy lifestyle
-muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, body composition |
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cardiorespiratory endurance
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-the ability to persist in a physical activity requiring oxygen for physical exertion without experiencing undue fatigue
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muscular strength
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-the ability or capacity of a muscle or muscle group to exert force against resistance
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muscular endurance
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-the ability of muscles to perform or sustain a muscle contraction repeatedly over a period of time
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flexibility
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-the ability to move your arms, legs, and trunk freely throughout a full, nonrestricted, pain-free range of motion
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body composition
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-the percentage of fat in the body relative to the percentage of all other tissue
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atherosclerosis
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-a process by which fatty plaques are deposited along arterial walls
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caloric intake
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-number of calories consumed in the diet
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caloric expenditure
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-number of calories expended through basal metabolism and exercise
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skill-related components
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-fitness components associated with athletic performance
-speed, power, coordination, balance, agility |
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speed
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-ability to perform a particular movement very rapidly
-function of distance and time |
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power
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-ability to generate great amounts of force against a certain resistance in a short period of time
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neuromuscular coordination
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-ability to integrate the senses with muscle function to produce smooth, accurate, and skilled movement
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balance
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-ability to maintain some degree of equilibrium while moving or standing still
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agility
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-ability to change or alter (quickly and accurately) the direction of body movement during activity
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reaction time
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-the length of time required to react to a stimulus
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stress management
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-involves techniques that attempt to reduce both the quantity and the quality of stress in your life
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coronary artery disease
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-results from accumulation of fatty deposits (atherosclerosis plaque) within coronary arteries
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cancer
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-a collection of abnormal cells that tends to invade and ultimately take over normal tissue
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coping
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-an attempt to effectively manage or control stress by using techniques that alter the physiological and psychological consequences of stress
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relaxation techniques
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-techniques for reducing tensions that could originate from muscular activity but are more likely to result from psychological responses to hectic lifestyles
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lipoproteins
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-a compound of fat and protein that carries cholesterol
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hyperlipidemia
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-an excessively high level of fat in the blood
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stress
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-the responses that occur in the body when the internal balance or equilibrium of the body systems is disrupted
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drug abuse
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-the use of drugs for non-medical reasons; that is, with the intent of getting "high"-altering mood or behavior
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anabolic steroids
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-organic cmpds that primarily contain sterols and sex hormones and are used for increasing lean body weight, muscle mass, and strength
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alcoholism
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-a disease in which a person is powerless to stop drining and drinking seriously alters his/her normal living pattern
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tobacco use
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-the use of cigarettes, cigars, pipes, or smokeless tobacco
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overload
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-exercising at a higher level than normal
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SAID principle
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-Special Adaptation to Imposed Demands
-when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt, over time, to overcome whatever demands are placed on it |
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progression
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-gradually increasing the level and intensity of exercise
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consistency
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-engaging in fitness activities on a frequent and regular basis
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specificity
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-the type of physical changes that occur are directly related to the type of training used
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warm-up
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-designed to increase body temp., stretch ligaments and muscles, and increase flexibility
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cool-down
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-prevents pooling of blood and enables the body to cool and return to a resting state
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aerobic activity
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-an activity in which the intensity of the activity is low enough that the cardiovascular system can supply enough oxygen to continue the activity for long periods
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anaerobic activity
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-an activity in which the intensity is so great that the demand for oxygen is greater than the body's ability to deliver oxygen
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stroke volume
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-volume of blood being pumped out of the heart with each beat
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cardiac output
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-indicates how much blood the heart is capable of pumping in exactly one minute
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aerobic capacity
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-the greatest rate at which oxygen can be taken in and used during exercise
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maximum aerobic capacity
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-measured in a lab to determine how much oxygen can be used during 1 min. of maximal exercise
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fast-twitch muscle fibers
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-a type of muscle fiber used for speed or power activities such as sprinting or weight lifting
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slow-twitch muscle fibers
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-resistant to fatigue and are more useful in long-term endurance activities
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FITT principle
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-an approach to exercise that takes into consideration Frequency, Intensity, Time, and Type of activity
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continuous training
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-technique that uses exercises performed at the same level of intensity for long periods
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target heart rate
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-specific heart rate to be achieved and maintained during exercise
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rating of perceived exertion
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-technique used to subjectively rate exercise intensity on a numerical scale
-RPE -scale from 6-20 |
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interval training
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-alternating periods of relatively intense work with periods of active recovery
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fartlek
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-type of workout that involves jogging at varying speeds over varying terrain
-"speed play" -because pace and terrain always changing, the training session is less regimented and allows for an effective alternative in training routine |
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muscular strength
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-ability of a muscle to generate force against some resistance
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muscular endurance
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-ability to perform repetitive muscular contractions against some resistance for an extended period of time
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power
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-large amount of force generated quickly
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concentric contraction
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-contraction where the muscle shortens when contracting
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eccentric contraction
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-muscle lengthens when contracting
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hypertrophy
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-an increase in muscle size in response to training
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atrophy
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-a decrease in muscle size caused by inactivity
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motor unit
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-a group of muscle fibers innervated by a single motor nerve
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myofilaments
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-small protein structures that are the contractile elements in a muscle fiber
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progressive resistance exercise
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-a technique that gradually strengthens muscles through a muscle contraction that overcomes some fixed resistance
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isometric exercise
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-an exercise in which the muscle contracts against resistance but doesn't change in length
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isokinetic exercise
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-the speed of mvt. is constant regardless of the strength of a contraction
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