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41 Cards in this Set

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

must have all at min. to get results
Threshold of Training
the minimum amount of activity necessary to produce benefits
Target Zone
produces optimal benefits from physical activity
Stages of Lifestyle Change
Precontemplation
Contemplation
Preparation
Action
Maintenance
RICE (for minor injuries)
Rest
Ice
Compression
Elevation