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Definition
Skeletal System Muscular System Cardiovascular System Pulmonary System Nervous System |
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articulation that occurs when two bones join together |
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Definition
tissues that connect bone to bone |
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tissues that connect muscle to bone |
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Definition
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movement of a joint which is determined by the joint's ROM |
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Definition
ability of the skeletal system to absorb shock and withstand motion without injury to joints and tissues |
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common joints in exercise |
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Definition
ball and socket (hip) hinge (knee) pivot (atlas or axis-neck) condyloid (wrist/ankle) gliding (vertebra) |
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Functions of the Skeletal System |
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Definition
Protects the vital organs and tissues within the body Supports the tissue Provides a link for muscles to produce a system of movement |
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Functions of the Muscular System |
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Definition
Contraction: Shortens the muscle Elongation: Straightening or lengthening of a muscle Relaxation: No tension, no contraction, muscle is lengthened Elasticity: Return to original form after stretching |
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Functions of the Cardiovascular System |
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Definition
Supplies energy needed by the muscles, nerves, and brain to produce movement Supplies energy so the muscles, nerves, and brain can control movement |
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Functions of the Respiratory/Pulmonary System |
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Definition
Fills the blood with oxygen Gives off carbon dioxide to the atmosphere |
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Functions of the Nervous System |
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Definition
Controls all functions of the human body |
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Definition of Physical Fitness |
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Definition
Endurance or stamina to withstand the physical and emotional stresses of daily life Being able to meet emergency demands of life Ability to perform physical work Being able to perform daily tasks with vigor and alertness |
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Fitness Components (Health-Related) |
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Definition
Cardiovascular Fitness Flexibility Muscular Endurance Strength Body Composition |
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Skill-Related Fitness Components |
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Definition
Agility Balance Coordination Power Reaction Time Speed |
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Term
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Definition
Means "with oxygen" The way the body utilizes oxygen when performing continuous, vigorous movement Any activity that makes a person breathe hard for at least 20 continuous minutes |
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Definition
Means "without Oxygen" Activities that require short breaths (short bursts of energy/less oxygen) during movement |
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Rapid Results of Exercise |
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Definition
Energy boost Improved mental fitness Less depression Greater stamina Better sleep Appetite decline |
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Long Range Results of Exercise |
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Definition
Increase in size/weight of heart-more blood pumped/less work load Slower resting heart rate-faster recovery from exercise Oxygen is used more efficiently-stronger lungs Increase in blood volume-more red blood cells and hemoglobin Increase in size of arteries and number of capillaries-better delivery of oxygen and removal of waste from the muscles Better fat/muscle ratio Toned and trimmed skeletal muscle system More calories burned Fat is burned more efficiently Regular exercise can boost HDL-gets rid of cholesterol |
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Definition
Fats, Oils, and Sweets Milk, Yogurt, and Cheese Meat, Poultry, Fish, Dry Beans, Eggs, Nuts Vegetables Fruits Bread, Cereal, Rice, and Pasta |
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Nutrients Provided by Protein |
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Definition
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Nutrients Provided by Carbohydrates |
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Definition
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Nutrients Provided by Fats |
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Definition
energy, regulates body heat, synthesis of vitamins |
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Nutrients Provided by Vitamins |
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Definition
growth, maintenance, reproduction, and repair |
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Nutrients Provided by Minerals |
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Definition
control agents in body reactions |
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Nutrients Provided by Fiber |
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Definition
bulk agent-elimination, decrease absorption of cholesterol |
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Nutrients Provided by Water |
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Definition
structure: form of body, liquid for cell processes, regulates body temperature |
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Definition
unit of measure used to describe the energy produced by food when oxidized in the body |
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Calories derived from 1 gram of fat |
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Definition
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Calories derived from 1 gram of carbohydrates |
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Definition
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Calories derived from 1 gram of protein |
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Definition
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Definition
needed for body heat, digestion of food, and daily activities |
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Definition of Basal Metabolic Rate (BMR) |
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Definition
energy requirements necessary to maintain life processes |
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Facts about Basal Metabolic Rate |
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Definition
BMR is greater for tall people BMR of muscular people is 5% greater than BMR of fat people BMR of women is 5-10% lower than men BMR is influenced by age, amount of sleep, function of endocrine glands, nutrition, and fever Crash dieting can upset BMR |
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refers to percentage of muscle, fat, bone, and tissues |
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minimum amount of fat in body necessary to maintain healthful living-needed for cells, brain, heart, spinal cord |
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Definition
Energy used by the muscles Protection for the organs and bones Insulation from cold and heat |
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Recommended Body Fat Percentages |
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Definition
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Ways to Measure Percent Body Fat |
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Definition
There is no perfect method. Three Step Method-tape measure Kilogram/Centimeter Formula-tape measure Skinfold Caliper-use pincher type instrument Hydrostatic Weighing-underwater weighing tank Electrodes-hospital lab |
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Three times in life you gain fat cells |
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Definition
3rd trimester of pregnancy year 1 adolescence |
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Definition
Weight x activity level = calories needed to stay that weight |
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Term
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Definition
Needed for body heat, digestion of food, and daily activities The more active we are, the more calories we use Using more calories than we obtain from our energy output means metabolizing our body fat which results in weight loss Taking in more calories than we put out and not having the demand on our energy supply means our body stores calories in the form of fat which results in weight gain |
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Term
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Definition
A decrease in water intake will cause fat deposits to increase An increase in water intake can reduce fat deposits Kidneys cannot function properly without water = less metabolism of fat Treats fluid retention-to get rid of excess water you must drink more water Gets rid of unneeded salt To maintain proper muscle tone Prevents dehydration Prevents sagging skin Helps to rid body of waste |
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Rules to Consider for Drinking Water |
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Definition
Without exercise-drink 8 8 oz glasses/day With exercise-for every 15 min exercise, add 8.5 oz An overweight person needs one additional glass for every 25 pounds of excess weight Increase amount if you exercise or weather is hot and dry Drink cold water-the body absorbs in faster, and there is some evidence that is can help burn calories Schedule drinking throughout the day using about 30 min periods |
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Benefits of Aerobic Dance/Exercise |
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Definition
Trains and strengthens the heart and lungs Tones, trims, and firms the skeletal muscle system Better circulation to brain which helps better thinking Release for depression and tension Increases agility, balance, coordination, and flexibility Helps regulate hunger Helps burn calories faster Helps to prevent diseases and syndromes caused by aging and ways of life |
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