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Health and Welness > Chapter 6 > Flashcards

Chapter 6 Flashcards

1
Q

Structured, planned physical activity, often to improve fitness. Protects brain health and cells that line blood vessels.

A

Exercise

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2
Q

Ability of the body to respond to physical demands placed upon it.

A

physical fitness

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3
Q

The ability to perform specific skills associated with various sports and leisure activities. Include agility, speed, power, balance, coordination, and reaction time.

A

Skill-related fitness

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4
Q

The ability to perform daily activities. Example: shopping for groceries

A

Health-related fitness

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5
Q

Activity that requires any type of movement that is necessary for good health. Too much of this may make you susceptible to injury.

A

Physical activity

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6
Q

True or False?
Weight-bearing exercises such as walking and weight training are essential for bone growth. Non-weight-bearing exercises such as swimming and bike riding does nothing for bone growth.

A

True

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7
Q

Exercise stimulates growth of new cells in what 2 parts of the brain?

A

Hippocampus and frontal cortex

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8
Q

Part of the brain where learning is centered

A

Hippocampus

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9
Q

The center for decision making and planning

A

Frontal cortex

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10
Q

What encourages brain cells to branch out, join together, and communicate with each other in new ways?

A

Exercise

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11
Q

Increases the creation of mitochondria, cells energy furnace, in muscles and the brain. This impact on mitochondria likely explains why you feel that mental edge after performing this exercise. Increase the SIZE of LDL’s.

A

Aerobic exercise

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12
Q

After exercise, it increases this neurotransmitter which is important for memory

A

Acetylcholine

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13
Q

Exercise may increase levels of this which is a protein that offsets atrophy of brain cells.

A

brain-derived neurotropic

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14
Q

True or False?
Green exercise is when you perform exercises outside in nature. Blue exercise is when you exercise by the ocean.

A

True

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15
Q

Current research suggests that exercise removes glucose from the blood by stimulating muscle cells to make a protein called PGC-1a. This finding may provide a valuable new pathway for treating people with what?

A

Diabetes

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16
Q

Defined as activity that noticeably accelerates the heart rate and causes you to break a sweat. Example: A brisk walk, housework, yoga, golf (no cart).

A

Moderate-intensity activity

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17
Q

Causes rapid breathing and substantial increase in heart rate. A broad indicator of performing this form of activity is when you’re able to say only a few words without taking a breath.
Example: running, volleyball, basketball

A

Vigorous -intensity activity

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18
Q

Performing daily activities. Example: laundry, darts, playing cards, canoeing.

A

Light-intensity activity

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19
Q

Exercise should be done in increments of how many minutes?

A

10

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20
Q

Body’s ability to adapt to increasing demands by becoming more fit. The more you exercise, the fitter you become.

A

Fitness training

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21
Q

4 dimensions of exercise sessions that affect overload: (FITT) +P

A

Frequency: numbers of sessions per week
Intensity: level of difficulty
Time: duration
Type: type of exercise in each exercise
Progression: gradually increase demands on your body overtime. If you’re in your 20’s, you should up your workload after 14 days; 30’s would 16 days and so on.

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22
Q

The ability of the heart and lungs to efficiently deliver oxygen and nutrients to the body’s muscles and cells via the bloodstream. Increases the amount of blood pumped with each heartbeat. Involve movement of whole body such as running, swimming, and aerobic dance.

A

Cardiorespiratory fitness

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23
Q

What is the average resting heart rate of a fit person?

A

55-65 bpm

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24
Q

When you do the same cardio training every week and your body eventually runs on empty. Can cause fatigue, mood swings, immune system dysfunction, and injury.

A

Overtraining syndrome

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25
Q

The point at which you are stressing your cardiorespiratory system for optimal benefit not overdoing it.

A

target heart rate (THR) zone

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26
Q

The most accurate way of calculating THR. The difference between maximum heart rate (MHR) and resting heart rate (RHR).

A

heart rate reserve (HRR)

27
Q

To find this, take your pulse at the carotid (neck) or radial (wrist) artery while you are at rest. Use middle finger or forefinger or both when taking your pulse.

A

Resting heart rate (RHR)

28
Q

To find this, subtract your age from 220.
220-19=201

A

Maximum heart rate (MHR)

29
Q

A test to see whether you can speak in complete sentences without breathing hard as you exercise.

A

breathing test

30
Q

A measure of how you feel when you are exercising.

A

Exertion test

31
Q

Alternating between high and low intensity exercise. Uses 30 sec of “hard” exercise followed by 30,60,90 second “easy” interval and repeats combination 10 times.

A

High Intensity Interval Training (HIIT)

32
Q

Leads to a lean body mass which helps prevent obesity. It also leads to increased bone mineral density which prevents osteoporosis. It leads to improved glucose metabolism and insulin sensitivity which prevents diabetes. It leads to decreased anxiety and depression which improves quality of life. Improves posture, prevents or reduces low back pain, and helps you look and feel better.

A

Muscular fitness

33
Q

The capacity of a muscle to exert force against resistance. Is measured in how much you can lift, push, or pull in a single, all-out effort. TO develop this, you need to exercise at a higher intensity for a shorter time.

A

Muscular strength

34
Q

The capacity of a muscle to exert force repeatedly over a period of time, or to apply and sustain strength for a period lasting from a few seconds to a few minutes. Measured in terms of repetitions. Need to exercise at a lower intensity for a longer duration.

A

Muscular endurance

35
Q

body type

A

Somatotype

36
Q

Stocky, muscular. Body type that gains muscle easily than other body types. Have higher levels of testosterone.

A

Mesomorphic

37
Q

Tall and thin

A

Ectomorphic

38
Q

Short and fat

A

Endomorphic

39
Q

Amount of work performed by muscles in a given period of time. You can train this by exercising faster. Speed of execution. The underlying point is to include power in your fitness regimen by selecting weights difficult to lift but with which you can complete six to eight repetitions, and then rest 20 seconds between sets.

A

Muscular power

40
Q

Used to illustrate the importance of power. Test that predicts premature death in a group of people 50 to 80 years old. People with the lowest scores were five times more likely to die within a 6-year period than those with higher scores. The reason may be that the test measured power, flexibility, balance, and body composition and not just muscle strength.

A

Sitting-rising test

41
Q

Conditions the body torso from the neck to the lower back. The objectives are to lengthen the spine, develop balance, reduce the waistline, prevent back injury, and sculpt the body without bulking it up.

A

core-strength training

42
Q

What is the most popular core-strengthening exercise?

A

Pilates

43
Q

backside of the body of which include butt, hamstrings, spine, posterior deltoids, etc.

A

posterior chain

44
Q

True or False?
Anterior muscles are more used in exercise causing an imbalance between anterior and posterior muscles. Injury becomes more apparent due to this imbalance.

A

True

45
Q

Stretch until you feel tightness in the muscle and then hold that position for a set period of time without bouncing or forcing movement. Lengthens the muscle and surrounding tissue, reducing risk of injury.

A

Static stretching

46
Q

When a partner applies pressure to your muscles when stretching. Produces a stretch beyond what you can do on your own. Often used by physical therapists. If you can totally relax your muscle fibers, the use of pressure by another person can help prevent the problem of partial contraction of muscle fibers. There could be a danger in this so only allow professionals to do it.

A

Passive stretching

47
Q

When you stretch in a series of bouncing movements designed to increase range of motion. As you bounce, receptors in the muscles, called muscle spindles, are stretched. Is used by experienced athletes, but because it can increase vulnerability to muscle pulls and tears, it is not recommended for most people.

A

Ballistic stretching

48
Q

a type of hold/relax stretching, is a therapeutic exercise that causes a stretch reflex in muscles. It is used primarily in the rehabilitation of injured muscles

A

Proprioceptive neuromuscular facilitation (PNF)

49
Q

Uses motor skills to improve balance, coordination, gait, agility, and proprioceptive training. Trains your body to know where all your body parts are at any given time during movement. Examples: T’ai chi and yoga

A

Neuromotor fitness or functional fitness

50
Q

The art of brain training, to access and retain the motor skills used in precise movement. Based on functional neural pathways, which are driving force for learning and memory behind motor skills.

A

Neuroplasticity

51
Q

This technique draws from mindful exercise and t’ai chi, focusing on how the whole body moves, using minimal effort for precise movements that maintain proper postural structure and a calm mind. Used as a warm-up before intense exercise or as a cool-down routine, it decreases the risk of injury. The steps in this are twofold: (1) take slow, deep breaths that stimulate the parasympathetic nervous system and slow the heart rate, and (2) remain present in your thoughts as a mindfulness practice.

A

Conscious movement

52
Q

The relative amounts of fat and fat-free mass in the body.

A

Body Composition

53
Q

When you participate in one activity or sport to improve your performance in another, or when you use several different types of training for a specific fitness goal.

A

cross training

54
Q

Experts recommend regularly interrupting sitting with a few minutes of physical activity—standing up, stretching, walking, or running in place. These short bouts of activity, along with smaller movements like fidgeting and bigger activities like doing daily tasks, all contribute to this. It’s the expenditure of energy in activities other than exercise. Doing this can counteract the effects of sleeping.

A

Nonexercise activity thermogenesis (NEAT)

55
Q

Using technology as physical activity. Such as the Wii.

A

Exergaming (exercise gaming)

56
Q

Inflammation or irritation of the tendon cord. An overuse injury like Bursitis that is caused from movement being repeated too many times.

A

Tendinitis

57
Q

Inflammation of the burda sac (provides gliding surface to reduce friction between bones and tissues)

A

Bursitis

58
Q

Overhydration or water intoxication when healthy adults drink more than 6 gallons of water in a day.

A

hyponatremia

59
Q

The body’s concentration of salt and other blood-soluble components. The human body is designed to cope with losing water during exercise by maintaining this.

A

plasma osmolality

60
Q

A decrease in plasma osmolality triggers the kidneys to activate this. Tiny; strawlike proteins that pull water back into the blood. Recruited by kidneys before you feel thirsty. Your body is naturally built to make sure that you are hydrated.

A

aquaporins

61
Q

Involves sponging or spraying the head or body with cold water. This cools the skin but has NOT been proven to reduce core body temperature.

A

Skin wetting

62
Q

Has been shown to reduce core body heat. Process of taking in extra fluids shortly before participating in physical activity in a hot environment.

A

Hyperhydrating

63
Q

Excessively coldness that puts strain on the body. When body has dangerously low body temperature.

A

hypothermia

Health and Welness (20 decks)

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