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68 Cards in this Set
- Front
- Back
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6 Dimensions of Wellness
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Physical
Emotional Intellectual Interpersonal Spiritual Environmental |
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hypothesis
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scientific method, prediction of the outcome of the planned changes
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3 Leading Causes of Death Among Americans Age 15-24
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1. Accidents
2. Homicide 3. Suicide |
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Number of pounds that will significantly reduce your risk of developing diabetes if you're overweight
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5 pounds
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Steps to changing a Health-Related Behavior
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Examine your current health habits
Choose a target behavior Learn about your target behavior Find help |
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Factors/Influences on Wellness
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-Heredity, the environment, and adequate health care
-Interact in ways that raise or lower the quality of a person's life and the risk of developing diseases |
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Devising a Plan of Action Steps
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-Get what you need
-Modify your environment -Control related habits -Reward yourself -Involve the people around you -Plan for challenges |
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Physical Activity and Exercise Recommendations for General Health
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-General health = Moderate-intensity aerobic activity for at least 150 min OR 75 min vigorous
-Increased health benefits = moderate intensity for 300 min OR vigorous 150 min -Achieve/maintain weight loss = moderate 60-90 min on most days of week -Muscle strength = 1 or more sets of resistance for 8-12 reps on at least 2 nonconsecutive days -Flexibility = stretching at least 2 days for 10-30 sec -Neuromuscular = 2-3 days |
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Health-related Component of Physical Fitness
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-Cardiorespiratory endurance
-Muscular strength -Muscular endurance -Flexibility -Body composition |
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Flexibility
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the ability to move the joints through their full range of motion depending on joint structure, length & elasticity of connective tissue, & nervous system activity
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body composition
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proportion of low level of body fat & high proportion of fat-free mass (muscle, bone, water) in the body
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specificity
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training principle that the body adapts to the particular type and amount of stress placed on it
-to develop fitness component, perform exercises specifically for it -weight training, develop muscular strength -develop strong arms, exercise arms -gear to each component of fitness, different parts of body, specific activities/sports |
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Cardiorespiratory Endurance
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-endurance training improves functioning of body's chemical systems in muscle & liver
-continuous, rhythmic movements of large-muscle groups like the legs -walking, jogging cycling, group aerobics |
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How frequent should cardiorespiratory endurance exercise be?
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3-5 days per week & 2 or more days per week for resistance & flexibility training
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If you have to stop your exercise, which of the following factors should be maintained while the others are curtailed?
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You can maintain your fitness improvements by keeping the intensity of your workouts constant while reducing their frequency or duration
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Muscular endurance
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ability to resist fatigue and sustain a given level of muscle tension, hold a muscle contraction for a long time or contract a muscle over and over again
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pulmonary circulation
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right side of the heart moves blood to the lungs
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systemic circulation
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left side moves blood to the rest of the body
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alveoli
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tiny air sacs in the lungs that allow the exchange of oxygen and carbon dioxide between the lungs and blood
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cardiorespiratory system
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circulates blood through the body, transporting oxygen and nutrients to organs and tissues AND carries away waste products to be used or expelled
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Where is glycogen stored?
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-Liver, muscles, kidneys
-If stores are full & body's need for energy is met, remaining is converted to fat & stored fatty tissues -Excess energy from dietary fat is also stored as body fat |
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VO2 max
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maximal oxygen consumption
-body's ability to increase oxygen use & transport is limited -how intensely & for how long a person can perform endurance exercise -overall measure of capacity of cardiorespiratory system -highest rate of oxygen consumption a person is capable of during max physical effort -measured in mL of oxygen used per min per kg of body weight |
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Fat is utilized as a fuel more efficiently during periods of...
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-mild, low-intensity activities
-fat utilization increases over time during prolonged exercise session -fit individuals use greater proportion of fat as fuel because increased fitness allows people to do activities at lower intensities & exercise for a longer time |
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What happens to resting heart rate as a result of regular endurance exercise
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-heart muscle pumps more blood per beat
-keeps heart rate lower at rest & during exercise -resting rate of fit person is 10-20 beats per min lower than unfit, translating into 10 mil fewer beats in course of year |
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Regular exercise reduces risk of Type 2 Diabetes by...
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-metabolizing/burning excess sugar & making cells more sensitive to insulin - regulating of blood sugar levels
-keeps body fat at healthy level |
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Types of Cardiorespiratory Endurance Exercises
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-rhythmic use of large muscle groups for extended period of time
-jogging, walking, cycling, aerobic dancing, group exercise, cross-country skiing, swimming -start-and-stop sports - tennis & racquetball |
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Stability Ball Exercises
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-extra large inflatable ball
-work entire body, effective for core stabilizing muscles in abdomen, chest, back to prevent back problems -ball's instability forces you to use muscles to balance body |
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slow-twitch muscle fibers
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-fatigue-resistant
-DON'T contract as rapidly or strongly as fast-twitch fibers -energy system that fuels them is AEROBIC (oxidative) -reddish in color |
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Each pound of fat contains how many calories?
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3500 calories
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Effects of strength training help prevent & manage cardiovascular disease (CVD) & diabetes by...
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-Improving glucose metabolism
-Increasing maximal oxygen consumption (VO2 max) -Reducing blood pressure -Increasing HDL cholesterol & reducing LDL cholesterol -Improving blood vessel health *stronger muscles reduce demand on heart during daily activities *AHA recommends 2-3 days a week |
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What is an advantage of static exercise?
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-strengthen muscles after injury/surgery when movement of affected joint could delay healing
-overcome weak points in individual's range of motion -allow more weight to be lifted with muscle during dynamic exercise |
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Amount of Recommended Resistance & Muscular Endurance
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-strength, heavy weight (80%) of 1 RM, 1-5 reps
-endurance, light weight (40-60%), 15-20 reps -strength AND endurance, middle weight, 70%, 8-12 |
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Minimum number of training days per week to gain muscles
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2 nonconsecutive days
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To build individual muscle strength & size...
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-heavy weight, 1-5 reps, do more than 1 set, at least 3, rest 3-5 min between sets
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Strength training improves body composition primarily by....
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-increasing muscle mass, tipping body composition ratio toward fat-free mass & away from fat
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Flexibility is determined by...
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-joint structure
-muscle elasticity and length of resting muscle fibers -nervous system regulation |
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Most important component of muscle tissue related to flexibility
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connective tissue that surrounds and envelops every part of muscle tissue, from individual muscle fibers to entire muscles
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Appropriate goal for Flexibility
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-safe exercises executed w/ most effective techniques
-attain normal flexibility in the major joints -balanced flexibility provides joint stability & smooth, economical movement patterns by performing variety of stretching exercises |
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static stretching
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muscle is slowly & gently stretched & then held in stretched position
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ballistic stretching
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muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked
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dynamic stretching
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muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner
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Source of Back Pain
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-sudden traumatic injuries
-long-term result of weak & inflexible muscles, poor posture, poor body mechanics during lifting -abnormal strain on the back |
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Functions of the spine
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-structural support for the body (thorax/upper cavity)
-surround & protect spinal cord -support body's weight & transmit to lower body -attachment site for muscles, tendons, ligaments -allows movement of neck & back in all directions |
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Structure of the source of most back pain is...
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CLEARLY NOT KNOWN
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order of spinal curves top to bottom
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cervical
thoracic lumbar sacral |
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4 major core muscles
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pelvic floor, diaphragm, transverse abdominis, multifidus
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Exercise for the Prevention and Management of low Back Pain
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-low back exercise at least 3 days a week
-emphasize muscular endurance over muscular strength, endurance=more protective -no spine exercises involving full range of motion in morning, disks have high fluid content in morning -engage in regular endurance exercise like cycling in addition to exercises to build musc end & flex (fast walking) -be patient & stick w/ program, 3 months -no pain no gain doesn't apply to back, use good form |
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essential fat
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fat incorporated in tissues of the body; critical for normal body functioning, main source of stored energy, cushions body organs & regulates body temp
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Percentage of Americans classified as obese
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34%
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Possible explanations for increase of obesity over last 4 years
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-more time spent in sedentary work & leisure activities
-fewer short trips on foot & more by car -fewer daily gym classes for students -more meals eaten outside home -greater consumption of fast food, soft drinks, convenience food -increased portion sizes |
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Metabolic syndrome symptoms
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-resistance to effects of insulin, high blood pressure & glucose levels, abnormal blood fat levels (high triglycerides & low HDLs), chronic inflammation, fat deposits in abdominals
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Type 2 Diabetes characteristics
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-pancreas doesn't produce enough insulin, cells are resistant to insulin
-usually diagnosed in people over 40 -1/3 must take insulin or medications -90-95% of Americans -develops slowly, 25% are unaware of condition |
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People are at greater risk if there is excess fat in what region?
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Abdominal area
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Having too little fat is a threat to health if a man has less than ____%
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8-12%
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Female Athlete Triad
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-abnormal eating patterns/excessive exercising
-lack of menstrual periods (amenorrhea) -decreased bone density (premature osteoporosis) |
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A BMI between __ and ___ is considered healthy
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18.5-24.9
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A waist-to-hip ratio above 1.0 is...
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associated with significantly increased risk of heart disease and diabetes
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Steps in Developing Personal Fitness Plan
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1. Set Goals
2. Select Activities 3. Set a Target Frequency, Intensity, and Time (Duration) for Each Activity 4. Set up a System of Mini-Goals and Rewards 5. Include Lifestyle Physical Activity in Your Program 6. Develop Tools for Monitoring Your Progress 7. Make a Commitment |
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Long-term Goals
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-lowering risk for chronic disease
-improving posture -having more energy -improving fit of clothes |
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Short-term Goals
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-raising cardiorespiratory capacity (VO2max) by 10%
-reducing time it takes to jog 2 miles from 22 min to 19 -Increasing number of push-ups you do from 15 to 25 -Lowering BMI from 26 to 24.5 |
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General fitness strength training program
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1 or more sets of 8-12 reps of 8-10 exercises that work major muscle groups
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Stretches should be performed when...
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muscles are warm at least 2-3 days per week for major muscle groups; stretch to the point of slight tension or mild discomfort and hold stretch for 10-30 sec, do 2-4 reps of each exercise
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cross-training
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-varying your activities that help develop balanced, total-body fitness
-alternating running w/ swimming to build upper AND lower body strength -diff activities on diff days or alternating activities in single workout |
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periodization
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-vary duration and intensity of workouts, exercising intensely and train lightly other times
-pick 1 day a week for each (walking, weights, stretching) to train a little harder or longer than normal |
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intervals
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-boost muscle performance & VO2max but not heart health
-blend intervals & vary w/ higher volume workouts |
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Exercise for children under 12
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-emphasize skill development & fitness rather than excellence in competitive sports
-combine participation & training in lifetime sports w/ traditional, competitive sports |
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Exercise for pregnant women
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-mild/moderate exercise routines at least 3x a week
-avoid exercising vigorously or exhaustion -low-weight bearing exercises like swimming or cycling -avoid exercise in supine position on back -avoid exercise that cause loss of balance -avoid activities involving extreme barometric pressure, diving or mountain climbing -drink plenty of fluids & exercise in well-ventilated areas to avoid heat stress -3-5 sets of Kegel exercises |
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Exercise for Older People
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-judge intensity on 10-pt scale of exertion instead of heart rate for aerobic exercise
-lighter weight, 10-15 reps -flexibility = 2 days a week for at least 10 min, balance = 2 days -drink water & avoid hot or cold environments, wear clothes that speed heat loss in warm environments -warm up slowly & carefully, increase intensity & duration gradually -cool down slowly, until heart rate below |
