HKIN 190 Midterm 1 Flashcards
(45 cards)
KEY to physical health
• read bible, movement, eat natural
Minimum amount of time that adults should be active
5 days a week
What % of the population fails to achieve an intensity to improve cardio fitness?
60%
Major health indicators in Healthy People 2020
Physical activity, overweight and obesity, tobacco use, substance abuse, responsible sexual behavior, mental health, injury and violence, environmental quality, immunization and access to health care
Age where fitness qualities begin to decrease
Age 30
Health-related fitness components
- Muscular strength: the ability or capacity of a muscle or muscle group to exert force against resistance- exert maximal force in a single effort
- Cardiorespiratory endurance: ability to persist in a physical activity requiring oxygen for physical exertion without experiencing undue fatigue
- Flexibility: the ability to move the joints in your arms, legs, and trunk freely throughout a full, non-restricted, pain free range of motion
- Muscular endurance: the ability of muscles to perform or sustain a muscle contraction repeatedly over a period of time
- Body Composition: the percentage of body fat in the body relative to the percentage of all the other tissues
Performance-related fitness components: deal more with components of physical performance rather than basic health.
- Speed: the ability to perform a particular movement very rapidly; a function of distance and time
- Power: the ability to generate great amounts of force against a certain resistance in a short period of time
- Neuromuscular coordination: the ability to integrate the senses with the muscle function to produce smooth, accurate and skilled movement
- balance: the ability to maintain some degree of equilibrium while moving or standing still
- agility: the ability to change or alter- quickly and accurately- the direction of body movements during activity
- reaction time: the length of time required to react to a stimulus
Senses involved in neuromuscular coordination
visual, auditory and proprioreceptive senses
Artherosclerosis definition
a process by which fatty plaques are deposited along the arterial walls
Importance of flexibility
Important to maintain good posture and fir performance in most sports. Prevents muscle strains.
SMART:
Specific, measurable, attainable, realistic, and timely
Exercise plateaus:
after an extended period of time of gradual improvement your body will hit a plateau with little improvement. Therefore you should vary your activities to keep your body from adapting to physical stresses and strains, in order to maximize your improvement.
Sleep needs for adults
7-8 hours
Lack of sleep and weight gain
affects the way the body processes and stores carbohydrates by altering hormones that control the appetite. Eventually leading to increased levels of blood glucose affecting your bodies reaction to insulin- you feel more hunger than if you were well rested.
Signs of sleep depravation
less productive, poor judgement/ makes more mistakes. Problem solving, focusing and concentration decreases. Sadness, depression and irritability can increase- loss of patience, increased stress.
Good stress
AKA Eustress: needed to perform the daily tasks of life and for growth and development.
Signs of stress
Heart palpitations, dry mouth, weakness and dizzy, inability to concentrate, insomnia, vomiting, fatigue, nightmares, loss of appetite, increases smoking, indigestion, etc
3-staged pattern of stress
Alarm, Resistance, Exhaustion
Stress hormone
Cortisol: Endocrine system secretes hormones for prolonged stress- because they may remain in the bloodstream for several weeks.
Signs of fight-or flight syndrome
Increased: BP, HR, Respiratory
Personality types and response to stress
- Type A: on the go- never satisfied with achievements, sense of urgency, competitive and impatient thus more at risk for developing cardiovascular disease and coronary artery disease, high BP.
- Type B: easy going and more relaxed, more patient and satisfied.
- Type c: respond to stress with depression and sense of hopelessness- introverted, compliant, eager to please, prone to developing cancer.
Highest incidences of cancer for men and women
Prostate and Breast
Eating at night and sleep quality
Do not eat 2 hours before bed
SAID principle
Specific Adaptation to Imposed Demands:
when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt, over time to overcome whatever demands are in place for it.
