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50 Cards in this Set
- Front
- Back
wellness
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The state of healthy living achieved by the practice of a healthy lifestyle, which includes regular physical activity, proper nutrition, eliminating unhealthy behaviors, and maintaining good emotional and spiritual health.
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physical activity
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any movement of the body produced by a skeletal muscle that results in energy expenditure, especially through movement of large muscle groups.
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exercise
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planned, structured, and repetitive bodily movement done to improve of maintain one or more components of fitness
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cardiovascular disease (cvd)
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any disease of the heart and blood vessels
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diabetes
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a metabolic disorder characterized by high blood glucose levels. chronic elevation of blood glucose is associated with increased incidence of heart disease, kidney disease, nerve dysfunction, and eye damage.
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osteoporosis
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a condition that results from the loss of bone mass and strength
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cardiorespiratory endurance
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a measure of the heart's ability to pump oxygen-rich blood to the working muscles during exercise and of the muscles' ability to take up and use the oxygen.
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muscular strength
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the maximal ability of a muscle to generate force over and over again
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flexibility
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the ability to move joints freely through their full range of motion
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body composition
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the relative amounts of fat and lean tissue (muscle, organs, bone) found in the body.
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Stages of Change Model
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a framework for understanding how individuals move toward adopting and maintaining health behavior changes
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shaping
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breaking a behavior or task into small steps to accomplish the larger goal
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overload principle
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a basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscles must be stressed.
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principle of progression
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a principle of training that states that overload should be increased gradually.
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ten percent rule
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the training intensity or duration of exercise should not be increased by more than 10% per week.
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maintenance program
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exercising to sustain a desired level of physical fitness
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principle of specificity
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the effect of exercise training is specific to those muscles involved in the activity
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principle of recuperation
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the body requires recovery periods between exercise training sessions to adopt to the exercise stress. therefore, a period of rest is essential for achieving maximal benefit from exercise.
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overtraining
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the result of failure to get enough rest between exercise training sessions
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principle of reversibility
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the loss of fitness due to inactivity
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exercise prescription
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the individualized amount of exercise that will effectively promote physical fitness for a given person
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mode of exercise
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the specific type of exercise to be performed
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warm-up
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a brief (5- to 15-minute) period of exercise that precedes a workout
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frequency of exercise
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the number of times per week that one exercises
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intensity of exercise
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the amount of physiological stress or overload placed on the body during exercise
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duration of exercise
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the amount of time invested in performing the primary workout
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cool-down
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a 5- to 15-minute period of low-intensity exercise that immediately follows the primary conditioning period; sometimes called a warm-down
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threshold for health benefits
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the minimum level of physical activity required to achieve some of the health benefits of exercise
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cardiorespiratory endurance
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the ability to perform aerobic exercises for a prolonged period of time
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aerobic exercise
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a common term to describe all forms of exercises that primarily use the aerobic energy system and that are designed to improve cardiorespiratory fitness
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VO2 max
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the maximum mount of oxygen the body can take in and use during exercise.
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Pulmonary circuit
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The vascular system that system that circulates blood from the right side of the heart, through the lungs and back to the left side of the heart.
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Pulmonary Circuit
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The vascular system that circulates blood from the right side of the heart, through the lungs, and back to the left side of heart.
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Systemic Circuit
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The vascular system that circulates blood from the left side of the heart, throughout the body, and back to the right side of the heart.
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arteries
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the blood vessels that carry blood away from the heart.
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Veins
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Blood vessels that transport blood toward the heart
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Capillaries
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Thin-Walled vessels that permit the exchange of gases( oxygen and carbon dioxide) and nutrients between the blood tissues.
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Stroke Volumes
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The amount of blood pumped per heartbeat (generally expresses in milliliters)
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Cardiac output
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The amount of blood the heart pumps per minute
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Alveoli
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Tiny air sacs in the lungs that receive carbon dioxide and other wastes from oxygen-depleted blood.
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Adenosine triphosphate (ATP)
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A high energy compound that is synthesized and stored in small quantities in the muscle and other cells. The breakdown of ATP results in a release of energy that can be used to fuel muscular contraction.
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Anaerobic
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"Without oxygen" in cells pertains to biochemical pathways that do not require oxygen to produce energy.
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Aerobic
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"With oxygen"; in cells, pertains to biochemical pathways that use oxygen to produce energy
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glycolysis
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a process during which carbohydrates are broken down in cells. much of the anaerobic ATP production in muscle cells occurs during glycolysis
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lactic acid
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a by-product of glucose metabolism, produced primarily during intense exercise
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responses
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the changers that occur during exercise to help you meet the demand of the exercise session. these changes return to normal levels shortly after the exercise session
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adaptations
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semipermanent changes that occur over time with regular exercise. adaptations can be reversed when a regular exercise program is stopped for an extended period of time
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1.5 mile run test
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one of the simplest and most accurate assessments of cardiorespiratory fitness
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cycle ergometer
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a stationary exercise cycle that provides pedaling resistance so the amount of work can be measured
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training threshold
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the training intensity above which there is an improvement in cardiorespiratory fitness. this intensity is approximately 50% of VO2max
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