Shared Flashcard Set

Details

Concepts Fitness and Health
Chapters 1-4 of Health and Wellness Book
38
Fitness
Undergraduate 1
03/08/2011

Additional Fitness Flashcards

 


 

Cards

Term
6 Dimensions of Wellness
Definition
physical,emotional,intellectual,interpersonal,spiritual,environmental
Term
physical
Definition
body's overall condition and abscense of disease, fitness level and ability to care for yourself
Term
emotional
Definition
ability to understand and deal with your feelings
Term
intellectual
Definition
constantly challenging your mind (don't stop learning, try new things)
Term
interpersonal
Definition
develop and maintain satisfying and supportive relationships
Term
spiritual
Definition
possess a set of guiding beliefs, principles, or values that give life meaning and purpose
Term
environmental
Definition
livability of your surroundings health of the planet
Term
wellness goals
Definition
eat sensibly. excercise regularly. regular screening tests. maintain positive outlook and relationships. challenge yourself, respect the earth
Term
health
Definition
overall condition of a person's body or mind and to the prescence or abscence of an illness or injury
Term
wellness
Definition
optimal health and vitality
Term
physical activity
Definition
movement carried out by skeletal muscles that requires energy varies by ease or intensity
Term
excercise
Definition
planned structured repetitive movement intended to specifically improve or maintain physical fitness
Term
5 components of physical fitness
Definition
cardiorespiratory endurance, muscular strength, muscular endurance,flexibility,body composition
Term
CRE
Definition
makes heart pump more blood per heartbeat, resting heart rate lows,blood volume increases, blood supply to tissue improves, the body can cool itself better, resting bp decreases
Term
muscular strength
Definition
amount of force a muscle can produce with a single maximum effect (depends on size of muscle cells and ability of nerves to activate muscle cells) (strength training)
Term
muscular endurance
Definition
ability to resist fatigue and sustain a given level of muscle tension and hold muscle contraction for a long time (cardio)
Term
6 skill related components of fitness
Definition
speed, power, agility, balance, coordination, rxn movement time
Term
principles of physical training
Definition
specificity,progressive overload, reversability,individual diff's
Term
specificity
Definition
develop a personal fitness component choose specific
Term
progressive overload
Definition
amount excercise increased progressively
Term
reversability
Definition
lose 50% in 2 months, strength training 1xweek
Term
individual diff's
Definition
we aren't all olympians
Term
components of CR system
Definition
heart, blood vessels, respiratory system
Term
5 benifits of CR exercise
Definition
decreased body fat, reduced risk of colon cancer, increased sweatrate to cool body faster, increased stroke volume, increased density and strength of bones
Term
how to devlop CRE program (5)
Definition
set realistic goals, set FITT at appropriate levels, choose suitable activities, warm up and cool down, adjust your program as your fitness improves
Term
aerobic
Definition
oxidative energy system after 2min, requires O2 for ATP,cardio
Term
anaerobic
Definition
nonoxidative energy system used in high intensity sessions 10sec-2min, ATP from breaking down glucose and glycogen, not O2
Term
VO2max
Definition
maximal O2 consumption, proportional to intensity, body's ability to increase O2 is limited, influenced by genetics, gender, age
Term
muscles are ?% body
Definition
40
Term
hypertrophy
Definition
increase in size of muscle fibers
Term
atrophy
Definition
decrease in size of muscle fibers
Term
hyperplasia
Definition
increase in number of muscle fibers
Term
slow twitch fibers
Definition
rely on aerobic energy system
Term
fast twitch fibers
Definition
aneaerobic fatigue quickly
Term
static excercise
Definition
involves muscle contraction w/o change in muscle's length
Term
strength training does what
Definition
improves glucose metabolism, increases maximal O2 consumption
Term
FITT in Strength Training
Definition
warmup by walking or jogging, and small set strength training in less intensity, cool down 5-10 and stretch
Term
be safe in strength training
Definition
use spotters or colars w/ free weights, use proper technique, be alert for injury
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