Term
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Definition
| any form of movement that causes your body to use energy |
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Term
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Definition
| the ability to carry out daily tasks easily and have enough reserve adn energy to respond to unexpected demands |
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Term
| benefits of physical activity |
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Definition
-reduces the risk of obesity
-increases muscle strength
-benefits your mental and social health |
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Term
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Definition
| unhealthy weight, increase risk of ostepoperosis (decrease in bone density), reduced ability to manage stress, less opportunity to meet and form relationships with active people who value a healthy livestyle |
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Term
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Definition
| a way of life taht involves little physical activity |
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Term
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Definition
| the process by which your body gets energy from food |
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Term
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Definition
| the amount of energy expanded when the body is at rest |
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Term
| 5 components of physical fitness |
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Definition
1. cardiorespiratory endurance
2. muscular strength
3. muscular endurance
4. flexibility
5. body composition |
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Term
| cardiovascular endurance and why it's important |
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Definition
the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body's tissue during long periods of moderate-to-vigorous activity
importance: you can run a longer distance |
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Term
| muscular strength and why it's important |
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Definition
the amount of force a muscle can exert
importance: you will be stronger and better at sports |
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Term
| muscular endurance and why it's important |
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Definition
the ability of the muscles to perform physical tasks over a period of time without being fatigued
importance: you can work out for a longer period of time |
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Term
| flexibility and why it's important |
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Definition
the ability to move a body part through a full range of motion
importance: less likely to pull a muscle during strenuous activities |
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Term
| body composition and why it's important |
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Definition
the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons
importance:
25% is the amount of body fat to determine if males are overweight
30% is the amount of body fat to determine if females are overweight |
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Term
| relationship between body composition, diet, and fitness |
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Definition
| if you eat a healthy diet and stay fit then you will have a normal body composition |
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Term
| 3 types of resistance training |
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Definition
1. isotonic exercise
2. isokinetic exercies
3. isometric exercise |
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Term
| recommended amount of physical activity a day |
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Definition
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Term
| requirements of a fitness program |
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Definition
| overload, progression, and specificity |
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Term
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Definition
| working the body harder than it normally works |
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Term
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Definition
| the gradual increase in overload necessary to acheive higher levels of fitness |
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Term
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Definition
| particular exercises and activities improve particular areas of health related fitness |
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Term
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Definition
| Frequency, Intensity, Time, Type |
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Term
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Definition
75 bpm (female)
70 bpm (male) |
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Term
| How many calories in a pound |
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Definition
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Term
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Definition
getting eight to ten hours of sleep each night
starting each day with a healthy breakfast
eating a variety of nutritious foods every day
being physically active for atleast 30 minutes most days of the week
maintaing a healthy weight
avoiding tobacco, alcohol, and other drugs
abstaining from sexual activity before marriage
managing stress
maintaining positive relationships
practicing safe behaviors to prevent injuries |
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Term
| 4 ways to have good health literacy |
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Definition
-critical thinker + problem solver
-responsible, productive citizen
-a self-directed learner
-an effective communicator |
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Term
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Definition
| someone who is able to express his or her health knowledge in a variety of ways |
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Term
| 3 labels and descriptions of the health triangle |
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Definition
physical- body functions, the food you eat and exercies, depends on physical health
social-the way you get along with others
mental/emotional- feelings about yourself and demands of daily life, ability to process info |
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Term
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Definition
| avoiding harmful behaviors |
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Term
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Definition
| the ability to accept yourself and others, adapt to and manage emotions, and deal witht eh demands and challenges you meet in life |
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Term
| characteristics of good mental health |
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Definition
- positive self-esteem
- sence of belonging
- autonomy
- positive outlook |
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Term
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Definition
| having the confidence to make responsibile and safe decisions promotes self assurance and a sence of independence |
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Term
| maslow's hierarchy of needs |
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Definition
1. physical
2. safety
3. belonging
4. feeling recognized
5. reaching potential |
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Term
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Definition
| the striving to become the best you can be |
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Term
| 2 main influences on personality |
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Definition
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Term
| 6 steps toward working for a healthy identity |
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Definition
1. recognize your strenght and weaknesses
3. deomonstrate positive values
2. develop a purpose in your life
3. form purposeful relationships
4. contribute to the community
6. avoid unhealthful behaviors |
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Term
| roadblocks to good mental health |
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Definition
1. all or nothing thinking
2. expecting the worst in yourself or others
3. being a perfectionist
4. letting your actions or words betray your values |
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Term
| 3 ways to build healthy relationships |
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Definition
| communication, cooperation, compromise |
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Term
| 3 basic skills for effective communication |
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Definition
| speaking, listening, body language |
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Term
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Definition
| passive, agressive, assertive |
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Term
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Definition
-cleary say what you mean. changes in tone, pitch, loudness can affect communication
-"I" messages- a statement where a person describes how he/she is feeling using the pronoun I |
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Term
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Definition
| paying close attention so what someone is saying without making judgements |
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Term
| techniques for active listening |
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Definition
| reflective listening, clarifying, encouraging, empathizing |
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Term
| tips for active listening |
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Definition
| eyes contact, leaning foward, nodding, don't interrupt, don't assume, not being prejudice |
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Term
| barriers to effective communication |
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Definition
| image and identity problems, unrealistic expectations, lack of trust, prejudice, stereotyping |
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Term
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Definition
1. say no
2. suggest an alternative
3. stand your ground- back up your words with body language
4. leave |
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