health and wellness chapter 6-10 Flashcards Preview

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Flashcards in health and wellness chapter 6-10 Deck (45):
1

CRE

Cardiorespiratory endurance: the ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged sub-maximal physical activity.

2

CRE physiology

is a measure of how the pulmonary (lungs), cardiovascular (heart & blood vessels) and muscular systems work together during aerobic activities.

3

Aerobic

requires oxygen to produce the necessary energy (ATP) to carry out the activity.

4

Anaerobic

does not require oxygen to produce the necessary energy (ATP) to carry out the activity.

5

Benefits of Aerobic Training

Higher maximal oxygen uptake
Increase in the oxygen-carrying capacity of the blood
Decrease in resting heart rate
Lower heart rate at given workloads
Faster recovery

6

Benefits of physical assessments test

educate participants regarding their fitness levels and compare their results to health fitness and physical fitness standards
motivate individuals to participate in exercise programs
provide a starting point for individualized exercise prescription
evaluate improvements achieved through exercise programs and adjust individualized exercise
monitor over time changes in fitness

7

individuality

Similar training programs result in a wide variation in physiological responses due to the role of heredity

8

vO2 MAX

The amount of oxygen the body actually uses at maximal

9

Sub maximal test used to measure VO2

1.5 mile run
1.o mile walk
12 minute swim test
step test
Astrand-Ryhming

10

Good maximal VO2 score for college students

male 44 - 52.9
women 39 - 48.9

11

systolic blood pressure

pressure exerted by blood against walls of arteries during forceful contraction of the heart

12

Diastolic blood pressure

Pressure exerted by the blood against the walls of the arteries during the relaxation phase of the heart

13

FITT

an acronym used to describe the four cardiorespiratory exercise prescription variables: frequency, intensity, type (mode) and time (duration)

14

MHR

Maximal Heart Rate ¹MHR = 207- (.7 x age)

15

HRR

Heart Rate Reserve HRR=MHR-RHR 191- 60= 131

16

TI

Training intensity TI=( HRR x .__ ) + RHR

17

enhancing Exercise compliance

Set aside a regular time for exercise
Exercise early in the day
Select aerobic activities you enjoy
Combine different activities (cross-train)
Use proper clothing and equipment
Find a friend or group of friends to exercise with
Set goals and share them with others
Purchase a pedometer (step counter) and attempt to accumulate 10,000 steps each day
Don’t become a chronic exerciser
Exercise in different places and facilities

18

benefits of increased strength

Increase or maintain muscle mass and a higher resting metabolic rate.
Encourages weight loss and maintenance.
Lessens the risk of injury.
Prevents osteoporosis.
Reduces chronic low-back pain.
Alleviates arthritic pain.
Improves cholesterol levels.
Promotes psychological well-being.
Also, may help lower the risk of high blood pressure and diabetes

19

muscular strength

the ability of a muscle to exert maximum force against resistance

20

muscular endurance

the ability of a muscle to exert sub-maximal force repeatedly over time

21

Muscle fibers

slow twitch and fast twitch

22

Isometrics

Muscle contraction against resistance that produces little or no movement

23

Dynamic training

muscle contraction against resistance that produces movement

24

Concentric

positive resistance

25

Eccentric

negative resistance

26

Plyometric exercise

exercise is a form of jump training that incorporates speed and strength training to enhance explosiveness

27

Repetition

repeating

28

set

is the number of repetitions performed for a given exercise.

29

training volume

is the sum of all repetitions performed multiplied by the resistance used during a strength-training session. For example: 3 sets of 6 reps with 150 lbs equals a training volume of:
3 X 6 X 150 = 2,700

30

Ballistic (dynamic

jerky, rapid, bouncy movements or slow short and sustained movements

31

Controlled Ballistic Stretching

slow, short, gentle and sustained movements

32

Slow-sustained static stretching

muscles lengthened gradually through joints complete range of motion

33

PNF (proprioceptive neuromuscular facilitation)-

uses reflexes and neuromuscular principles to relax the muscles being stretched

34

How do we test used to assess flexibility ?

Sit and Reach (modified vs. traditional)
Total Body and Rotation Test
Shoulder Rotation Test

35

Know the specific exercise conditions when considering comprehensive fitness programs

Just like food, variety is best.
Walk, Jog, Hike, Bike, Swim, Aerobics, Plyometrics, Yoga, Weight Lift,
Rowing, Stair Climbing, Kayaking, Disc Golf, Tennis, Racquet Ball

36

RICE

Rest, Ice, Compression and Elevation

37

CVD

the array of conditions that affect the heart and the blood vessels ( Cardiovascular disease)

38

stroke

blood vessel the feeds the brain ruptures or is clogged, leading to blood flow disruption to the brain

39

peripheral heart disease

narrowing of the peripheral blood vessels

40

coronary heart disease

condition in which the arteries that supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits, such cholesterol and triglycerides

41

signs of a heart attack

chest pain, discomfort, pressure, pain or discomfort in shoulders, neck, or arms
Shortness of breath, lightheadedness, fainting

42

diabetes

A disease in which the body doesn’t produce or utilize insulin properly

43

type 1 diabetes

condition in which the pancreas produces little or no insulin (juvenile

44

type 2 diabetes

condition in which insulin is not processed properly, also known as adult onset diabetes

45

reducing cardiovascular risk

STAY AWAY from tobacco
Stay at a healthy weight
Eat Healthy
Relieve tension and stress
Watch your cholesterol levels
Stay physically Active
Aim for normal blood pressure
KNOW YOUR NUMBERS!!!!!!!!!!!!!!!!!!!!!!!!!!!