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Physical Activity and Nutrition > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

Wellness

A

a state of living a healthy lifestyle, in our control

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2
Q

Health

A

condition of body; presence of absence of illness, in and out of our control

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3
Q

What is the difference between health and wellness?

A

wellness is how we live our lives, health is the result

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4
Q

Physical Activity

A

any bodily movement performed by muscles

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5
Q

Exercise

A

planned or structured exercise to improve fitness

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6
Q

Sedentary

A

lack of physical activity

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7
Q

Aerobic (cardiorespiratory)

A

improves heart and lungs (running, walking, jogging)

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8
Q

Resistance (strength)

A

improves muscles, bones, joints (weights, resistance bands, body weight)

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9
Q

Acute

A

a single session of exercise

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10
Q

Chronic

A

repeated sessions of exercise

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11
Q

Risk Factor

A

a condition that increases ones chance of disease or injury (weight, race, gender, diet, smoking…)

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12
Q

Non-modifiable

A

Things that you typically can’t change (race, family history, gender..)

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13
Q

Modifiable

A

Things that you can change (smoking, weight, poor diet, high blood sugar)

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14
Q

Physical

A

overall health of the body
filled by eating well and exercising

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15
Q

Social

A

degree of connectedness
filled by people skills and support system

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16
Q

Intellectual

A

ability to analyze and solve problems
filled by being open to new ideas and capacity to question

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17
Q

Emotional

A

ability to control and express emotions appropriately
filled by optimism and self esteem

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18
Q

Spiritual

A

practicing a set of core beliefs, morals, principals, and values
filled by compassion and sense of purpose

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19
Q

Environmental

A

understanding how the external environment affects you
filled by recycling and limiting water usage

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20
Q

What does 3 things does exercise benefit?

A

Disease prevention, brain health, body composition

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21
Q

What diseases can exercise help prevent?

A

Heart disease, brain cancer, dementia, type 2 diabetes, lung cancer, mortality

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22
Q

How does exercise improve your brain health?

A

Increases brain activity and volume of hippocampus (better memory)

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23
Q

How does exercise improve your body composition?

A

Aerobic exercise helps maintain weight loss
Weight training preserves muscle mass
Reduced risk of excessive weight gain
Maintenance of a healthy weight status

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24
Q

What else can exercise improve?

A

Bone health, self esteem, quality of life, sleep, energy

25
Q

What are the two categories of components of fitness?

A

Health Related: contribute to overall health and longevity
Skill Related: enables more effective movements

26
Q

What are the 5 health related components of fitness?

A

Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility, Body Composition

27
Q

Cardiorespiratory Endurance

A

the ability of your heart and lungs to provide oxygen to working muscles
helps sustain aerobic exercise

28
Q

Muscular Strength

A

ability of your muscles to exert force

29
Q

Muscular Endurance

A

ability of your muscles to contract overtime

30
Q

Flexibility

A

ability to move your joints in a full range of motion

31
Q

Body Composition

A

the relative amounts of fat and lean tissue in your body

32
Q

What are the 6 skill related components of fitness?

A

Agility, balance, coordination, power, speed and reaction time

33
Q

What is agility?

A

rapidly changing body position

34
Q

What is balance?

A

maintenance of equilibrium
static: while still
dynamic: while in motion or switching positions

35
Q

What is coordination?

A

perform smooth and accurate motor skills

36
Q

What is power?

A

contract muscles with high force quickly

37
Q

What is speed?

A

perform movement in a short amount of time

38
Q

What is reaction time?

A

the time between stimulus and your reaction

39
Q

What are the 5 Principles of Fitness?

A

Progressive overload, specificity, reversibility, individuality, recovery

40
Q

What is the Principal of Progressive Overload?

A

to see improvements in fitness, the intensity or amount of exercise must be greater than what your body is accustomed to

41
Q

How can you improve cardiorespiratory fitness?

A

increasing speed or distance

42
Q

How can you increase strength?

A

increase reps or the amount of weight

43
Q

What is diminished returns?

A

rate of improvement decreases overtime

44
Q

What is the 10% Rule?

A

increase frequency, intensity, or duration by no more than 10% per week

45
Q

What is the Principal of Specificity?

A

training should be specific towards the goal
training needs to match action and skills of the activity

46
Q

What is the Principal of Reversibility?

A

effects of exercise training are lost when individuals stop training
use it or lose it

47
Q

What is the Principal of Individuality?

A

training results vary from person to person
(gender, genetics, age, health status..)

48
Q

What is the Principal of Recovery?

A

training programs must allow time for rest and recovery

49
Q

Why is warming up beneficial?

A

increases muscle temp
reduces joint stiffness
bathes joints in lubrication
increases blood flow

50
Q

What are the two phases of a warm up?

A
  1. General Warmup: 5 to 10 minutes of light activity
  2. Specific Warmup: 3 to 5 minutes of dynamic range of motion movements
51
Q

Why is skipping a cool down dangerous?

A

insufficient blood to brain and heart may occur
dizziness, drop in blood pressure (passing out)

52
Q

What are the guidelines of a cool down?

A

walk at a slow pace for 5-10 minutes before sitting or lying down

53
Q

What are the four phases of heat and dehydration problems?

A

Dehydration, heat cramps, heat exhaustion, heat stroke

54
Q

Describe dehydration

A

our body is 70% water
when body temp increases, we sweat which depletes body water and causes dehydration
can occur in comfortable temps (if you’re thirsty you’re already dehydrated)

55
Q

What is hypo-hydration?

A

Being over-hydrated

56
Q

What are the two ways to test hydration levels?

A

Body weight –> weight before and after exercise, weight loss is what needs to be replaced by water
Urine –> color of urine

57
Q

Describe heat cramps

A

earliest sign of heat illness
severe cramping in large muscle groups (abdomen, back, arms)
heavy sweating
caused by high fluid loss in sustained exertion in heat
Best prevention = hydration
Treatment = stop activity, rest in cool area, drink fluids

58
Q

Describe heat exhaustion

A

Caused by fluid loss in sustained exertion in heat
Symptoms: headache, lightheaded, dizzy, fatigued, nausea, cold/clammy/pale, heavy sweating, rapid weak pulse
Best Prevention: hydration
Treatment: find cool area or take a cool shower

59
Q

Describe heat stroke

A

Caused by high fluid loss in sustained exertion in heat
Symptoms: mental confusion, slurred speech, hot/dry/red skin, no sweating, rapid and strong pulse, vomiting
Best prevention: hydration
Treatment: call 911, immediate action to cool person off

Physical Activity and Nutrition (2 decks)

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