Term
| Transtheoretical Model of Behavior Change |
|
Definition
| Precontemplation, Contemplation, Preparation, Action, Maintenence |
|
|
Term
|
Definition
| People are not even considering a change in their behavior (I don't have a problem) |
|
|
Term
|
Definition
| Have a sense of awareness about their problem but are ambivalent about changing (Is change worth it?) |
|
|
Term
|
Definition
| Individual is on the verge of making a specific change (Count me in) |
|
|
Term
|
Definition
| The individual overtly takes definitive action, requiring a considerable commitment of time and energy. (I'm doing it) |
|
|
Term
|
Definition
| A person is sustaining his/her new behavior usually for 6 months to 5 years (It's hard to imagine how it used to be) |
|
|
Term
|
Definition
| Identify goal (S.M.A.R.T.), list pros and cons, process |
|
|
Term
|
Definition
| Specific, Measurable, Achievable, Reward, Time-defined |
|
|
Term
| Contributing Factors Relapse |
|
Definition
| Stress, Social Situations, Cravings |
|
|
Term
| Health-Related Fitness Components |
|
Definition
| Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition |
|
|
Term
|
Definition
| internal temp of muscles enhancing elasticity, heart rate/respiration increase leads to greater blood flow |
|
|
Term
| Conditioning bout purpose |
|
Definition
| build cardiorespiratory endurance, muscular strength and endurance, and flexibility |
|
|
Term
|
Definition
| ease your body back to its resting state |
|
|
Term
|
Definition
| Lab-exercise tolerance test (bike or treadmill) Field- 1.5 mile/walk, 3 mile bicycle, etc. |
|
|
Term
|
Definition
| related to inactive lifestyle: obesity, coronary heart disease, cancer, osteoporosis, and diabetes. |
|
|
Term
|
Definition
| ability of the body to function at optimal efficiency |
|
|
Term
| Purpose of Fitness assessment |
|
Definition
| Helps understand strengths and weaknesses decide whether your current levels of cardiorespiratory endurance, muscular endurance, flexibility and body fat are conducive to optimal wellness. |
|
|
Term
|
Definition
| Frequency, Intensity, Time, Type |
|
|
Term
| Calculate Target Heart Rate |
|
Definition
| Find rest heart rate (bpm), max heart rate (220-age), intensity= (60 and 80%). Target (HRmax - HRrest) x intensity + HRrest |
|
|
Term
| Exercise during Pregnancy |
|
Definition
| Regular exercise, no vigorous exercise in hot weather, no ballistic movement, no exercise lying on back after first trimester, watch caloric intake make up for exercise, Core temp not above 101 degrees |
|
|
Term
|
Definition
| layer clothing, avoid overheating, avoid overexposure, protect exposed parts, work with the wind, exercise with caution, stay motivated, be safe |
|
|
Term
|
Definition
| Respect heat, monitor weather conditions, drink fluids, weigh yourself before and after (dehydration), loose clothing, light colors, decrease exercise intensity/duration, no vinyl/rubber suits |
|
|
Term
|
Definition
| life-threatening condition in which body temp drops to a dangerously low level. |
|
|
Term
|
Definition
| life-threatening condition in which the body's temp rises to a dangerous level |
|
|
Term
|
Definition
| Overuse, footwear, weakness and inflexibility, mechanics |
|
|
Term
| Weakness and Inflexibility |
|
Definition
| Muscles too tight then joint movement is restricted, muscle and tendon injuries, unused muscles are weak because only shorten and tighten used muscles |
|
|
Term
| Treatment for common injuries |
|
Definition
| Protect Rest Ice Compress Elevate (PRICE) |
|
|
Term
|
Definition
| Extreme pain and not decreased in day or two and unable to bear weight, join pain last more than 2 days, significant tenderness to touch, loss of strength or range in motion, limb gives way, pop or snap, misshapen, unusual lumps, numbness or tingling |
|
|
Term
|
Definition
| Move injured part within a pain-free range, 80% pain-free begin building strength, gradually work your way back in |
|
|
Term
|
Definition
| Maintain strong abdominal muscles and back flexibility, Sleep position (fetal |
|
|
Term
|
Definition
| Inactivity, High blood pressure, high blood lipid level, cigarette smoking, obesity, diabetes mellitus (type 1 and 2) |
|
|
Term
| CVD Secondary risk factors |
|
Definition
Controllable: Stress, emotional behavior
Uncontrollable: Age, male gender, race, positive family history |
|
|
Term
|
Definition
| progressive condition in which deposits of cholesterol and other lipids, along with cellular waste products, accumulate on the inner walls of coronary arteries or arteries in other places in the body |
|
|
Term
|
Definition
| thickening and hardening of arteries |
|
|
Term
| High-Density Lipoprotein (HDL) role |
|
Definition
| protective to the arteries and carries cholesterol back to the liver where it is broken down for removal from the body or sent out again as needed. |
|
|
Term
| Low-Density lipoprotein (LDL) role |
|
Definition
| damaging to the arteries and carries cholesterol away from the liver out to the body |
|
|
Term
|
Definition
| blood pressure between 120/80 and 139/89 |
|
|
Term
|
Definition
| high blood pressure, 140/90 or more, silent killer (no symptoms) |
|
|
Term
|
Definition
| Systolic- less than 120; Diastolic- less than 80 |
|
|
Term
| Total Cholesterol/ HDL ratio |
|
Definition
| Good ratio is 4:1, lower ration the lower risk of CVD, 160 total cholesterol to 40 HDL cholesterol |
|
|
Term
|
Definition
| World Health Organization |
|
|
Term
|
Definition
| number of years a person is expected to live in good health. |
|
|
Term
|
Definition
| promoting health and preventing illness, disability and premature death |
|
|
Term
|
Definition
| the amount of confidence an individual has in his or her own ability to carry out a desired behavior |
|
|
Term
| Purpose behavior-change plan |
|
Definition
| initiate a lifestyle change by thinking through the process in its entirety |
|
|
Term
|
Definition
| Consciousness-raising, social liberation, emotional arousal, self-reevaluation, self-liberation, reward, countering, environment control, helping relationships |
|
|
Term
| Skill-related fitness components |
|
Definition
| speed, power, agility, balance, reaction time, coordination |
|
|
Term
| Principles of Fitness Development |
|
Definition
| Progressive Overload, Specificity, reversibility, individual differences, cross training |
|
|
Term
| Cardiorespiratory endurance |
|
Definition
| maximal oxygen uptake (VO2max) the greatest amount of oxygen that can be taken in and used by the body during high-intensity exercise |
|
|
