final Flashcards
(43 cards)
what does creators way stand for?
C- choose intellectual wellness
R- resilient emotional wellness
E- Eden’s Nutrition
A- active lifestyle
T- trust in God
O- ongoing vocational wellness
R- restorative rest
S- social wellness
W- wise money management
A- an enriched environment
Y- youthful self care
what is the impact of physical activity of each of the components on physical activity & physical activites’ impact on each of the components
warm up, cool down, stretching
warm up:
cool down:
stretching:
what are the physical activity guidelines?
-ASCM recommends 150-300 minutes a week of moderate physical activity
-75-150 minutes of intense
define SMARTER goals
S- specific
M- measurable
A- attainable
R-
T- time
E-
R- re-adjusted
what are the benefits of physical activity?
live longer, avoid disease, sleep better, improves creators way
what shoes should you wear
shoes are significant for walking & running
walking shoes- shoes that confrom to shape of foot, support arch, 300-400 miles
running shoes-
THEY ARE DIFFERENT!
what is FITTEE and how can it be useful
frequency
intensity
time
type of exercise
enjoy it
evaluated
progression
-increase by 5%, or 5 minutes, after 5 days of physical activity
-progress gradually
helpfulness & hinderances of technology
hinderance
-distraction
helpfulness
-apps
walking with technique
how to walk quickly
bring arms straight in front (at 90º)
keep legs straight
movement is in hips
*land on heal, roll through, & come off of toe
-dont cross arms!!
-palms face forward
-back is straight
principles of healthy running
-land on toe first
-*if you are really tired, your form starts to slack, not the best for joints
-make sure form is good
-review sheet online
barriers of physical activity & how to overcome those barriers
-think about your own barriers
-have i overcome those this semester
-time, energy, etc…
benefits & how to exerstriding/nordic walking
benefits: increases muscle mass, increases bone density, increases calorie burning, uses about 90% of muscles
-push down every movement, contract abdominal muscles
what are the principles & benefits of rucking?
principles: men: 20 lbs
women: 15 lbs
benefits: strength, endurance, increase in calorie burning
how to prevent knee & back injuries
strengthening core, back, quads, hamstring, & hips
RICER
R- rest
I- ice (swelling)
C- compression/wrap (helps swelling)
E- elevate (decreases blood to it, causes less pain)
R- referral (get it looked at)
who would benefit from b12 supplementation
vegetarians for sure but also meet eaters
-need it bc the animals arent getting the b12 either so people who eat them arent getting it
*EVERYONE
who recovers faster from injury- meet eaters or vegetarians/vegans
vegetarians/vegans
warming up
-decreases risk of pulling a muscle, decreases risk of injury & light headedness
stretch especially if you are doing something intense (like soccer)
what muscles should you warm up/stretch?
use group of muscles that you will use during that activity
hold 20-30 seconds at mild discomfort
what can happen if you don’t cool down?
you can faint
how long should a warm-up be?
warm up should be 3-5 minutes
how long should cool down be?
3-5 minutes
