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Definition
| Refers to the overall condition of a person's body or mind and to the presence of absence of illness or injury |
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| refers to the optimal health and viltality is determined by the decisions you make about the way you live |
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| Physical wellness, Emotional wellness, Itellectual Wellness, Interpersonal Wellness, Enviromental Wellness |
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| refers to the level of happiness and fulfillment you gain through your work |
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| refers to your ability to live within your means and manage your money |
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| Behaviors that contribute to wellness |
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Definition
| Be physically active, choose a healthy diet, maintain a healthy body weight, Manage stress effectively, Avoid tobacco and drug use and limit alcohol consupption, protect yourself for diesease and injury |
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| Reaching Wellness through lifestyle managment |
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| Pick one behavior to change |
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| Precontemplation, Contemplation, Preparation, Action, Maintence, Termination (PCPAMT) |
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| people dont think they have a problem and dont want to change |
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| people know they have a problem and are intending to take action within 6 months |
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| people plan to take action with in a month |
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| people outwardly modify their behavior and enviroment |
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| successful behavior change for 6 months or longer |
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| people are no longer tempted |
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| temperary setback with intention to resuming change |
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| Calculate Target Heart Rate |
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| is a movement carried out by the skeletal muscles that require energy (ADL's) |
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| Refers to planned structured, repetitive movement intedned to improve or maintain physical activity |
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| Difference between Physical Acitivity and Exercise |
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Definition
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| levels of fitness depend on the what? |
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Definition
hearts ability to pump blood,
energy-generating capacity of the cells |
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Definition
| is the amount of force a muscle can produce in a single maximum effort |
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| is the ability to resist fatigue and sustain a given level of msucle tension for a given time (3 set-15 repatitions) |
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| ability to move the joints through their full range of motion |
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| the proportion of fath and fat-free mass (muscle, bone, water) in the body |
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| to much body fat can do what? |
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Definition
| heart disease, insulin resistance, high blood pressure, stroke, joint problem, type II diabetes, Gallbladder disease, Cancer |
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| skill related components of fitness |
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Definition
| speed, power, agility, balance, coordionation, reaction and movement time. (SPABCRM) |
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Definition
| the ability to perfomr a movement in a short amount of time |
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| the ability to exert force rapidly, base on a combination of strength and speed |
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| the ability to change the position of the body quickly and accurately |
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Definition
| the ability to perform a motor tasks accuratley and smoothly using body movements and the sense |
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| reaction and movement time |
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Definition
| the ability to respond and react quickly to a stimulus |
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| Principle to physical training |
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Definition
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Definition
| the training principle that the body adapts to the particular type and amount of stress placed on it |
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Definition
| the training principle that placing increasing amounts of stress on the body causes adaptations that improve fitness |
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Definition
| the training principle that the body will return to its original homeostatic state when amount of physical stress is removed for a specific time |
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Definition
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| Frequency (How often) Intesity (how hard) Time (how long) Type (mode of activity) |
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Definition
| adapting to a reduction in Training |
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| Goal of Interval Training |
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Definition
| to make energy transfer w/ in the pathways more efficient by using a predetermined intervals of exercise and rest |
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| Theory of interval and cross training |
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Definition
| work at high intensity for short bout and acheive better training effect than continuouse sustained work intensity |
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Definition
| idea is to help w/ recovery (replenish ATP) |
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Definition
| Dehydration, Heat Cramps, Heat exhaustion, heat stroke |
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Definition
| hypothermia, frostbite, wind chill concept |
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| managing minor exercise injuries |
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Definition
| RICE Rest Ice Compression Elevation |
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Definition
| physical, emotional, intellectual, spiritual, interpersonal, enviromental. |
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| example of emotional wellness |
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Definition
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| example of intellectual wellness |
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Definition
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| religion, need a connection, have faith |
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example of enviromental wellness |
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Definition
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| healthy people 2010 proposes 2 broad goals |
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Definition
| increase quality and years of healthy life, eleminate health disparities among Americans |
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| the behaviors that contribute to wellness |
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Definition
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| how to get back from an exercise relapse |
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Definition
| forgive yourself, give yourself credit for the progress you have already made, move on |
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| putting together a plan of action |
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Definition
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| Transtheoretical Model of behavior change |
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Definition
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| staying with it, what might make it hard |
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Definition
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| levels of fitness depend on what? |
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Definition
| hearts ability to pump blood, energy generating capcity of the cells |
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| increasing physical acitivity improves what? |
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Definition
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| examples of moderate physical activity |
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Definition
| brisk walking, dancing, swimming, cycling, yard work |
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| examples of vigorous exercise |
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Definition
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| what does resistant training "weight training" do |
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Definition
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| if you just do cardio what will happen |
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Definition
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| health related fitness helps what |
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Definition
| stand physical challenges and protect you from disease |
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| 5 components of health related fitness |
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Definition
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| Cardiorespiratory Fitness |
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Definition
| ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity. |
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| what cardiorespiratory fitness improves |
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Definition
| heart pumps more blood per heartbeat, resting heart rate slows, blood volume disease, blood supple tissue improves |
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| cardio respiratory endurance exercise examples |
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Definition
| walking, jogging, cycling, aerobic dancing |
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| benefits of muscular strenth/endurance |
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Definition
| increases body mass, metabolism, bone density |
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| to much body fat could have the following effects |
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Definition
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| goal of physical activity |
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Definition
| to produce these long-term changes and improvements in the body's functioning |
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| over time, immediate, short-term adjustments translate into what? |
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Definition
| long-term changes and improvements in the bodys functioning |
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Definition
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Definition
| adapting to type of training |
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| principle of physical training |
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Definition
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| skill-related components of fitness |
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Definition
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| Designing your own Exercise Program |
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Definition
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Definition
| meas what is designed to measure |
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Definition
| how consistently a certain element is measured by a particular test |
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| represent the achievement levels of particular group to which the measured scores can be compared |
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| phasphogen (no oxygen utilized) |
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| quick acting, short duration |
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| anaerobic or nonoxidative system (Fast Glycolytic) |
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Definition
| 10 seconds to 2 min of ex (highly intensive) |
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| aerobic or oxidative system |
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Definition
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| limit of aerobic or oxidative system |
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Definition
| Glycogen depletion, oxygen |
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| Benefits of cardiorespiratory |
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Definition
| improved cardiorespiratory function, improved cellular metabolism, reduced risk of chronic disease. |
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Term
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Definition
| (3-6 weeks) 3-4 days per week, low end of target heart rate zone, 20-30 minutes |
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Term
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Definition
| (4-6 months) 3-5 days per week, middle to upper end of target heart rate zone, 25-40 mins |
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Term
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Definition
| improvements to fitness are not indefinite, when fitness levels will reach a limit. |
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| Goal of Interval training |
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Definition
| to make energy transfer w/ in the pathways more efficient by using a predetermined intervals of exercise and rest. |
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Term
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Definition
| work @ high intensity for short bouts and acheive better training effect than continuous sustained work intensity |
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Definition
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| hot weather stressful conditions |
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| cold weather consideration |
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| REST, ICE, COMPRESSION, ELEVATION |
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