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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

The two leading causes of death in the US are?

Cancer and Heart Disease

This card is blank.

Happy Birthday

What are the health-related components of physical fitness? Which one is most important?

Lifestyle


Environment


Genetics


Health Care

Definition of wellness?

Constant and deliberate effort to stay healthy and achieve the highest potential for well being.

What are the seven DIMENSIONS of wellness?

Social


Physical


Spiritual


Environmental


Mental


Emotional


Occupational

What are the benefits of being physically fit?

Fight against chronic diseases

What are the skill-related components of physical fitness? (6)

Agility


Coordination


Speed


Balance


Power


Reaction Time

Behavior Modification

Changing unhealthy behaviors.

Barriers to change

Procrastination


Preconditioned cultural beliefs


Gratification


Risk Complacency


Complexity


Indifference ad helplessness


Rationalization


Invincibility

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.

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

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.

Aerobic and anaerobic activities?

Aerobic: With oxygen (long distance run)


Anaerobic: Without Oxygen (sprint)

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.

How is oxygen used in the human body?

It is used in the blood and muscles to create energy.

What is high maximal oxygen uptake?

The amount of oxygen the body can use per minute of exercise.

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

Principles of cardiorespiratory training

60-85% of maximum heart rate

How can the maximal heart rate be estimated?

220-age

What does the term hypokinetic disease refer to?

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

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

What does muscular hypertrophy refer to?

Increase in muscle size

What does muscular atrophy refer to?

Decrease in muscle size

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

What are the two types of muscle fibers?

Slow Twitch: used in endurance


Fast Twitch: used in strength

What are isometric, and isotonic strength?

Isometric: muscle contraction that produces little or no movement




Isotonic: muscle contraction with movement