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28 Cards in this Set
- Front
- Back
What are the risk factors? (5) |
Smoking Obesity High Blood Pressure Physical Inactivity High Blood Glucose |
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The two leading causes of death in the US are? |
Cancer and Heart Disease |
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This card is blank. |
Happy Birthday |
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What are the health-related components of physical fitness? Which one is most important? |
Lifestyle Environment Genetics Health Care |
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Definition of wellness? |
Constant and deliberate effort to stay healthy and achieve the highest potential for well being. |
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What are the seven DIMENSIONS of wellness? |
Social Physical Spiritual Environmental Mental Emotional Occupational |
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What are the benefits of being physically fit? |
Fight against chronic diseases |
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What are the skill-related components of physical fitness? (6) |
Agility Coordination Speed Balance Power Reaction Time |
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Behavior Modification |
Changing unhealthy behaviors. |
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Barriers to change |
Procrastination Preconditioned cultural beliefs Gratification Risk Complacency Complexity Indifference ad helplessness Rationalization Invincibility |
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Motivation and locus of control |
Motivation: Desire and will to do something. External Locus: Believing that what happens to you is out of your control... and completely by chance Internal Locus: People who believe they have control over the events in their lives. |
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Three impediments that keep people from taking action |
Competence: Skills needed to complete task. Confidence: Have skill, but no self belief Motivation: competence and confidence but aren't willing to change |
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What is cardiorespiratory fitness? |
the ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity. |
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Aerobic and anaerobic activities? |
Aerobic: With oxygen (long distance run) Anaerobic: Without Oxygen (sprint) |
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How is cardiorespiratory endurance determined? |
Cardiorespiratory endurance is determined by the maximal amount of oxygen (MAX VO2) the human body is able to utilize per minute of physical activity. |
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How is oxygen used in the human body? |
It is used in the blood and muscles to create energy. |
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What is high maximal oxygen uptake? |
The amount of oxygen the body can use per minute of exercise. |
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What are the changes and benefits of cardiorespiratory training? |
Higher MAX VO2 Increase in oxygen carrying capacity of the blood Decrease in resting heart rate Lower heart rate at given workloads Increase in the number and size of the mitochondria increase in the number of functional capillaries Faster recovery time Lower blood pressure and blood lipid level An increase in fat-burning enzymes |
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Principles of cardiorespiratory training |
60-85% of maximum heart rate |
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How can the maximal heart rate be estimated? |
220-age |
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What does the term hypokinetic disease refer to? |
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What are the benefits of muscular strength? |
Higher RMR Maintain muscle tissue Benefits skeletal system Lowers blood pressure Helps control blood sugar Lessens the risk for injury Prevent and eliminate chronic low back pain Prepare for childbearing |
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What are the definition of muscular strength and muscular endurance? |
Strength: Ability to exert maximum force against resistance Endurance: ability to exert submaximal force repeatedly over time |
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What does muscular hypertrophy refer to? |
Increase in muscle size |
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What does muscular atrophy refer to? |
Decrease in muscle size |
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What are anabolic steroids and their undesirable side effects? |
Synthetic male hormones Effects: Shrunken testicles, liver tumors, hypertension, aggressive behavior, clitoral enlargement, decreased breast size, facial whiskers and body hair, deepening of the voice |
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What are the two types of muscle fibers? |
Slow Twitch: used in endurance Fast Twitch: used in strength |
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What are isometric, and isotonic strength? |
Isometric: muscle contraction that produces little or no movement Isotonic: muscle contraction with movement |