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72 Cards in this Set
- Front
- Back
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Benefits of anaerobic exercise
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Prevent health problems, Builds lean muscle mass, Increases bone strength, Reduces body fat, Improves appearance |
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Fast twitch muscle
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Good for short bursts of strength, Generate more force, Fire more rapidly, Fatigue more quickly." |
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Benefits of aerobic exercise
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Increased blood flow, Keep off excess pounds, Ward off illness, Reduce health risks, Strengthen heart |
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Benefits of anaerobic exercise
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Prevent health problems, Builds lean muscle mass, Increases bone strength, Reduces body fat, Improves appearance
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Fast twitch muscle
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Good for short bursts of strength, Generate more force, Fire more rapidly, Fatigue more quickly."
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Slow twitch muscle
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More efficient oxygen use,Better for longer durations, Good for extended muscle contractions for events like marathons or bicycle riding.
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Static flexibility
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The ability to move slowly into a stretched position and hold it.
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Dynamic flexibility
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The ability to move quickly or at normal speed into a stretched position.
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PNF Flexibility
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A method to maximize static stretching through passive and isometric stretching.
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F.I.T.T.
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A method of training dealing with Frequency, Intensity, Type and Time
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What is physical fitness?
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The ability of your body systems to work together efficiently.
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How is a fit person efficient? |
Being efficient means being able to do daily activities with the least amount of effort.
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What is health?
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Health is a word often associated with good fitness; it refers to "the state of optimal physical, mental, and social well-being
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What is wellness?
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A state of being that enables you to reach your fullest potential.
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Physical activity
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Movement using the larger muscles of the body --sports, dance, walking, climbing stairs, mowing the lawn
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Exercise
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When people do physical activity especially for the purpose of getting fit
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How can physical activity help you feel good?
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1. resist fatigue
2. less likely to be injured 3. capable of working more efficiently 4. sleep better 5. do better in academic work 6. less depressed 7. generally feel better |
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What do you think is the most important benefits of physical activity?
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It allows you to be fit enough to meet emergencies and day-to-day demanding situations If you are fit and active, you will be able to run for help, change a flat tire, and offer assistance to others when needed |
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Name and describe the 5 parts of health-related physical fitness
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1. Cardiovascular Fitness
2. Muscular Strength 3. Flexibility 4. Muscular Endurance 5. Body Composition |
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Cardiovascular Fitness |
Reduces heart disease Aerobic Fitness Jogging, Swimming |
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Muscular Strength
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Ability to exercise in long periods of time
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Flexibility
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Ability to move muscles fully
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Muscular Endurance
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Ability to move muscles without tire
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Body Composition
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Body tissues such as bone, muscle, body organs, and fat
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Name and describe the 6 parts of skill-related physical fitness |
1. Agility
2. Balance 3. Coordination 4. Power 5. Reaction Time 6. Speed |
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Agility
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Ability to change the position of your body quickly and to control your body's movements
Wrestling, diving, soccer, ice skating |
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Balance
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Ability to keep an upright posture while standing still or moving
Gymnastics, ice skating |
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Coordination
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Ability to use your senses together with your body parts, or to use two or more body parts together
Hitting and kicking games--baseball, soccer, golf |
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Power
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Ability to use strength quickly
Strength and speed shot, throw the discus, high jump, play football, speed swim |
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Reaction Time
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Amount of time it takes to move once you realize the need to act
Track, swimming, fencing, or karate driving or walking |
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Speed
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Ability to perform a movement or cover a distance in a short period of time
Run fast, throw fast, or hit a ball that is thrown fast |
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Power
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ability to use strength quickly
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Strength
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amount of force your muscles can produce
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Wellness
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positive component of health;
state of being that enables you to reach your fullest potential |
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Explain how the definition of health has changed over time
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Good fitness- "state of optimal physical, mental, and social well-being" Early definitions of disease. As technology has improved, they've been able to prevent illness. This new focus led world health leaders to define health as more than absence from disease |
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What is the heart made up of?
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myocardium
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myocardium
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a type of striated muscle tissue found nowhere else in the body
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Vascular System
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a tubular network of vessels that carry the blood and nbsp;
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Stroke Volume
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The amount of blood ejected per beat
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What is ATP?
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Adenosine Triphosphate, energy molecule
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DOMS
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Delayed Onset Muscle Soreness
*it results from a combination of micro-trauma to the muscle cell membrane, leakage of intracellular enzymes and other substances into the extra-cellular space, and inflammation resulting from those processes |
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Hypertrophy
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increase in muscle size
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Atrophy
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the decrease in size that occurs when a muscle is inadequately used or immobilized
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Tendons
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attach muscles to bones
-extensions of muscles -are fibrous, non-elastic tissue |
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Ligaments
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attach bone to bone
-stabilizer for every joint that you have |
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How many bones in the body?
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206
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Roles of bones and joints
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Lever system
-Protection -Red cell production -Framework -Calcium storage |
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Flexibility
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the achievable range of motion at a joint or group of joints
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Range of Motion
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the maximum ability to move the bones about the joint through an arc of a circle
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Factors affecting Flexibility
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Injury, muscle temperature, physical activity, genetic factors, and age
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Passive Stretching
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stretching technique in which the person makes no contribution to the exercise
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Ballistic Stretching
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stretching involves bobbing or forceful jerking
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Static Stretching
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slow, sustained stretching; gradual lengthening of the muscle to the extreme end of the range of motion and then holding the end position for several seconds
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Dynamic Stretching
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ability to move slowly and rhythmically through a full range of motion
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What kind of stretches should you use for warm-ups?
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You should use dynamic stretching for warm ups
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What kind of stretches should you use for cool-downs?
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static stretches
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Fight or Flight Response
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heightened physiological/emotional readiness to act; either fight to save yourself or flee away from harm
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Eustress
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Positive stress; health and performance continue to improve even as stress increases
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Distress
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Negative stress; unpleasant or harmful stress under which health and performance begin to deteriorate
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Essential Nutrients
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Nutrients we need in large quantities; water, carbohydrates, fats, protein
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Primary function of water
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Dissolves & carries nutrients, removes waste, regulates body temp
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Primary function of Carbohydrates
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energy
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Primary function of fats
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Long-term energy, insulation, & protection
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Primary function of Proteins
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Builds new tissues, antibodies, enzymes, hormones
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Where does saturated fat come from?
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Primarily from animal products
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Where does unsaturated fats come from?
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primarily from plant products
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What are the 5 Basic Food Groups?
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grains, vegetables, milk products, meat and beans, and fruits
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Definition of overweight
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Excess body weight against a given standard, such as height or recommended percent body fat; less than obese BMI of 25-29
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Definition of Obesity
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A chronic disease characterized by excessive body fat in relation to lean body mass; usually at least 30% above recommended body weight BMI of 30
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Definition of Morbidly Obese
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A dangerous condition in which the sufferer is at risk of physical disability and a severely impaired quality of life BMI of 40+
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Set Point Theory
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the idea that the rate at which we burn calories (metabolism) is ""programmed"" to maintain our body weight within a defined and fairly narrow range
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What is physical fitness and why should a Christian care?
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the capacity to function in each of the body's trainable systems which supports the accomplishment of one's responsibilities and choses activities, both planned and unplanned, and which is associated with low risk of developing hypokinetic conditions; Christian's should care because God has given us our bodies and we are stewards over them. It is our responsibility, as Christians, to be respectful to our bodies. We need to do that by treating them in the best way possible by eating healthy, exercising to keep our cardiovascular and musculoskeletal systems in their prime. That way, we will be able to do all that God asks of us in our life. |
