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98 Cards in this Set
- Front
- Back
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Sedentary Death Syndrome (SeDs)
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Dealths that are attributed to a lack of regular physical activity
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Life expectancy
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How long a person is expected to live, based on birth year
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Chronic diseases
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illnesses that last a long time
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health
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a state of complete well-being, and not just the absence of disease or infirmity
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healthy life expectancy (HLE)
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number of years a person is expected to live in good health, obtained by subtracting ill-health years from the overall life expectancy
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physical activity
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bodily movement produced by skeletal muscles; requires expenditure of energy and produces progressive health benefits
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exercise
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a type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving or maintaining one or more components of physical fitness
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moderate physical activity
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activity that uses 150 calories of energy per day, or 1,000 calories per week
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risk factors
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lifestyle and genetic variables that may lead to disease
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wellness
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the constant and deliberate effort to stay healthy and achieve the highest potential for well-being. it encompasses 7 dimensions - physical, emotional, mental, social, environmental, occupational, and spiritual - and integrates them all into a quality life
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physical wellness
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good physical fitness and confidence in one's personal ability to take care of health problems
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emotional wellness
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the ability to understand your own feelings accept your own limitations, and achieve emotional stability
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mental wellness
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a state in which your mind is engaged in lively interaction with the world around you
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social wellness
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the ability to relate well to others, both within and outside the family unit
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environmental wellness
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the capability to live in a clean and safe environment that is not detrimental to health
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ecosystem
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a community of organisms interacting with each other in a particular environment
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occupational wellness
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the ability to perform one's job skillfully and effectively under conditions that provide personal and team satisfaction and adequately reward each individual
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Spiritual wellness
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the sense that life is meaningful, that life has purpose, and that some power brings all humanity together; the ethics, values, and morals that guide us and give meaning and direction to life
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Prayer
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sincere and humble communication with a higher power
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altruism
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true concern for the welfare of others
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sedentary
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a person who is relatively inactive and whose lifestyle is characterized by a lot of sitting
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vigorous activity
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any exercise that requires a MET level equal to or greater than 6 METs (21 ml/kg/min); 1 MET = energy expenditure at rest, 3.5 ml/kg/min
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Physical fitness
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the ability to meet the ordinary as well as the unusal demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities
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Health-related fitness
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fitness programs that are prescribed to improve the overall health of the individual
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skill-related fitness
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fitness components important for success in skillfull activities and athletic events; encompasses agility, balance, coordination, power, reaction time, and speed
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Health fitness standards
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the lowest fitness requirements for maintaining good health, decreasing the risk for chronic diseases, and lowering the incidence of muscular-skeletal injuries
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metabolic profile
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a measurement to assess risk for diabetes and cardiovascular disease through plasma insulin, glucose, lipid, and lipoprotein levels
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metabolic fitness
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improvements in the metabolic profile through a moderate-intensity exercise program in spite of little or no improvement in physical fitness standards
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cardiorespiratory endurance
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the ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity
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physical fitness standards
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a fitness level that allows a person to sustain moderate-to-vigorous physical activity without undue fatige; the ability to closely maintain this level throughout life
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morbidity
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a condition related to or caused by illness or diease
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hypokinetic diseases
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"hypo" denotes "lack of"; therefore lack of physical activity
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alveoli
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air sacs in the lungs where oxygen is taken up and carbon dioxide (produced by the body) is released from the blood
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hemoglobin
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iron-containing protein, found in red blood cells, that transports oxygen
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Adenosine triphosphate (ATP)
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a high-energy chemical compound that the body uses for immediate energy
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Oxygen uptake (VO2)
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the amount of oxygen used by the human body
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Aerobic
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exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity
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Anaerobic
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exercise that does not require oxoygen to produce the necessary energy (ATP) to carry out the activity
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Maximal oxygen uptake (VO2max)
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maximum amount of oxygen the body is able to utilize per minute of physial activity, commonly expressed in ml/kg/min. The best indicator of cardiorespiratory or aerobic fitness
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cardiac output
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the amount of blood pumped by the heart in 1 minute
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stroke volume
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amount of blood pumped by the heart in 1 beat
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workload
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load (or intensity) placed on the body during physical activity
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Mitochondria
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structures within the cells where energy transformations take place
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capillaries
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smallest blood vessels carrying oxygenated blood to the tissues in the body
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recovery time
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amount of time the body takes to return to resting levels after exercise
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bradycardia
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slower heart rate than normal
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spygmomanometer
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device to measure blood pressure, which uses an inflatable bladder contained within a cuff and a mercury gravity manometer (or aneroid manometer) from which the pressure is read
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systolic blood pressure
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pressure exerted by blood against walls of arteries during forceful contraction (systole) of the heart, higher of the two numbersin blood pressure readings
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diastolic blood pressure
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pressure exerted by blood against walls of arteries during relaxation phase (diastole) of the heart; lower of the two numbers in blood pressure readings
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vigorous exercise
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cardiorespiratory exercise that requires an intensity level above 60% of maximal capacity
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intensity (in cardiorespiratory exercise)
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how hard a person has to exercise to improve or maintain fitness
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heart rate reserve (HRR)
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the difference between the maximal heart rate and the resting heart rate
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maximal heart rate (MHR)
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highest heart rate for a person, related primarily to age
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resting heart rate (RHR)
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heart rate after a person has been sitting quietly for 15-20 minutes
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MET
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the rate of energy expenditure at rest; 1 MET is the equivalent of 3/5 ml/kg/min.
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rate of perceived exertion (RPE)
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a perception scale to monitor or interpret the intensity of aerobic exercise
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mode
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form of exercise
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warm-up
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starting a workout slowly
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cool-down
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tapering off an exercise session slowly
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frequency
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how often a person engages in an exercise session
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cross-training
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a combination of aerobic activites that contribute to overall fitness
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aerobic dance
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a series of exercise routines performed to music
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high-impact aerobics
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exercises incorporating movements in which both feet are momentarily off the ground at the same time
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low-impact aerobics
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exercises in which at least one foot is in contact with the ground at all times
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step aerobics
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a form of exercise that combines stepping up and down from a bench with arm movements
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plyometric training
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a form of aerobic exercise that requires forceful jumps or springing off the ground immediately after landing from a previous jump
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interval training
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a system of exercise wherein a short period of intense effort is followed by a specified recovery period according to a prescribed ratio; for instance, a 1:3 work-to-recovery ratio
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dysmenorrhea
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painful menstruation
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amenorrhea
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cessation or regular or menstrual flow
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thermogenic response
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amount of energy required to digest food
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heat cramps
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muscle spasms caused by heat-induced changes in electrolyte balance in muscle cells
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heat exhaustion
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heat-related fatigue
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heat stroke
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emergency situation resulting from the body being subjected to high atmostpheric temperatures
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hypothermia
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a breakdown in the body's ability to generate heat; a drop in body temperature below 95 degrees F
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exercise intolerance
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inability to function during exercise because of excessive fatigue or extreme feelings of discomfort
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side stitch
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a sharp pain in the side of the abdomen
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shin splints
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injury to the lower leg characterized by pain and irritation in the shin region
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functional independence
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ability to carry out activities of daily living without assistance from other individuals
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overtraining
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an emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances, and feelings of staleness or burnout as a result of excessive training
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volume (of training)
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the total amount of training performed in a given work period (day, week, month, or season)
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periodization
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a training approach that divides the season into cycles, each of which includes systematic variation in intensity and volume of training to enhance fitness and performance
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kinds of infectious diseases
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tuberculosis, diptheria, influenza, kidney disease, polio, infant disease
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chronic diseases
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results from bad decisions. heart disease, cancer, emphysema, cirrhosis of the liver
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physical activity more prevalent in :
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women, minorites, older, poor, and less educated
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"Big Three"
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tobacco, alcohol, poor diet & nutrition
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2010 goals
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more health conscious behaviors, health benefits extended to everyone, health promotion and disease prevention
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benefits
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higher metabolism, body becomes better at using fat during exercise, better posture and immunie system, more bone mass, avoid osteoporosis, sleep better
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how much aerobic exercise is required to decrease risk of cardio disease?
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2,000 calories per week, 300 per day
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endorphins
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released from the pituity gland in brand, a "physical high" during aerobic exercise
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What do astmatic people do?
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need proper emedication, gradual warm up and cool down, warm humid conditions, drink water
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how long after a meal to exercise?
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about 2 hours
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4 common causes to injuries
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high-impact injuries, rapid conditioning programs, inproper shoes and training surfaces, and anatomical predisposition
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tips for acute sports injuries
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R = rest
I = Ice application C = compression E = elevation |
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Benefits of cardio disease
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higher oxygen uptake, increased oxygen-carrying capacity of blood, lower resting heart rate, increase in cardio muscular strength, lower heart rate at given work load, incrased number and size of mitochondria, increased number of functional cappilaries, faster recovery time, lower blood pressure, and increase in fat-burning enzymes
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factors that affect VO2max
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genetics, level of training, gender, age, and body composition
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mode
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type of exercise (biking, swimming, jogging, etc.)
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duration
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minimum of 20 min - 60 min
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frequency
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3-5 times a week
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