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41 Cards in this Set
- Front
- Back
bone integrity
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soundness of the bones is associated w/ high density and absence of symptoms of deterioration
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body composition
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the relative percentage of muscle, fat, bone, and other tissues that comprise the body
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lifestyles
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patterns of behavior or ways an individual typically lives
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hypokinetic diseases
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condition associated w/ lack of physical activity or too little regular exercise
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speed
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the ability to perform a movement in a short period of time
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exercise
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physical activity done for the purpose of getting physically fit
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cardiovascular fitness
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ability of the heart, blood vessels, blood and respiratory system to supply nutrients and oxygen to the muscles and ability of the muscles to utilize fuel to allow sustained exercise
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physical fitness
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the body's ability to function efficiently and effectively
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flexibility
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the range of motion available in a joint
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reaction time
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the time elapsed between stimulation and the beginning of reaction to that stimulation
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health
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optimal well-being that contributes to one's quality of life
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wellness
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the integration of many different components (social, emotional-mental, spiritual, physical) that expand one's potential to live and work effectively.
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illness
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the ill feeling and/or symptoms associated w/ disease or circumstances that upset homeostasis
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strength
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the ability of the muscles to exert an external force or to lift a heavy weight
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muscular endurance
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the ability of the muscles to exert themselves repeatedly
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dehydration
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excessive loss of water from the body, usually through perspiration, urination, or evaporation
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windchill factor
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excessively low body temperature (less than 95F), characterized by uncontrollable shivering, loss of coordination, & mental confusion
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agility
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the ability to rapidly and accurately change the direction of the movement of the entire body in space
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balance
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the maintenance of equilibrium while stationary or while moving
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coordination
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the ability to use the senses with the body parts to perform motor tasks smoothly and accurately
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power
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the ability to transfer energy into force at a fast rate
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warm up
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light to moderate activity done prior to a workout; purpose - reduce risk of injury & soreness
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cool down
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light to moderate activity done after a workout to help the body recover
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behavioral goal
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a statement of intent to perform a specific behavior for a specific period of time
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outcome goal
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a statement of intent to achieve a specific test score associate with good health, wellness, or fitness
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predisposing factor
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factors that make you more likely to adopt a healthy lifestyle
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reinforcing factor
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factors that provide encouragement to maintain healthy lifestyles
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PAR-Q
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an acronym for Physical Activity Readiness Questionnaire; designed to help determine if you are medically suited to begin an exercise program
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health related physical fitness components
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body composition
cardiovascular fitness flexibility muscular endurance strength |
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skill related physical fitness components
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agility
balance coordination power reaction time speed |
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HELP Philosophy
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Health
Everyone Lifestyle Personal |
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Overload Principle
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doing more than normal is necessary for health and fitness benefits
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Principle of Porgression
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physical activity should be increased gradually for safe & effective results
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Principle of Specificity
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for benefit you must overload specifically - for fitness and body part (cardiovascular + legs = running)
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Principle of Reversibility
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if you don't use it, you lose it
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Principle of Diminishing Returns
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the more benefit you gain, the harder it is to get additional benefit
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FIT
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Frequency
Intensity Time must have all at min. to get results |
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Threshold of Training
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the minimum amount of activity necessary to produce benefits
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Target Zone
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produces optimal benefits from physical activity
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Stages of Lifestyle Change
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Precontemplation
Contemplation Preparation Action Maintenance |
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RICE (for minor injuries)
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Rest
Ice Compression Elevation |