short answer Flashcards by Dennis Dickenson

factors that impact health and longevity

environment
genetics
behavior

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name and explain the dimensions of wellness

physical
emotional
mental
occupational
environmental
social
spiritual

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name and explain the motor skills-related components of fitness

agility
balance
coordination
speed 
power
reaction time

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name the health related components of physical fitness

muscular flexibility
muscular strength and endurance
cardiorespiratory endurance
body composition

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name and explain the stages of the transtheoretical model

precontemplation
contemplation
action
maintenance
relapse

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14 common processes of change that help people

list 5

rewards
behavioral analysis
monitoring
emotional arousal
environmental control
countering

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what are smart goals

specific
measurable
acceptable
realistic
time-specific

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list in order according to SEE the ways to assess body composition

DXA
hydrostatic weighing
air displacement
skinfold thickness
bioelectric current

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a stability exercise ball used for exercises combine the principles of and core strength training

Pilates

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to achieve strength gains, a minimum of weeks of consecutive training is required

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two type of training methods are used to improve strength are

isometric

dynamic

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after a maximum strength workout, the trained muscles should be rested at least days to allow for adequate recovery

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is an increase in muscle mass or size

hypertrophy

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fibers have a greater capacity for aerobic work

slow-twitch

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muscle tissue uses energy than does fatty tissue

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additional daily calories are required to optimize muscle mass gain

500

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when setting up a lifting program for someone, you have to take into consideration 4 strength-training guidelines.

mode
resistance
sets
frequency

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body fat in excess, stored in adipose tissue

storage fat

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minimal amount of body fat needed for normal physiological functions

essential fat

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proportional amount of fat in body based on the person’s total weight

percent body fat

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body weight without fat

lean body mass

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the fat and nonfat components of the human body that are important in assessing recommended body weight

body composition

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deposits of fat directly under the skin

subcutaneous fat

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all that is required in the 1.0 mile walk test is a heart rate of at least bpm at the end of the test

120

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what does FITT stand for

frequency intensity type (mode) time (duration)

agility

the ability to quickly and efficiently change body position and direction

Balance

the ability to maintain the body in proper equilibrium

coordination

the integration of the nervous and muscular systems to produce correct, graceful and harmonious body movements

power

the ability to produce the maximum force in the shortest time

reaction time

the time required to initiate a response to a given stimuli

speed

the ability to rapidly propel the body or a part of the body from one point to another

current fitness trends

``` core training fitness boot camp functional fitness high-intensity interval training spinning exercise and weight loss strength training yoga zumba ```

5 steps to time management

- find the time killers - set long and short term goals - identify immediate goals and prioritize them - use a daily planner - conduct nightly audits

name all the relaxation techniques

``` Yoga Tai Chi meditation biofeedback muscle relaxation technique breathing physical exercise ```

muscle spasms caused by heat induced changes in electrolyte balance in muscle cells

heat cramps

a combination of aerobic activates that contribute to overall fitness

interval training or cross training

breakdown in the body's ability to generate heat

hypothermia

training approach that divides the season into three cycles using systematic variation in intensity and volume training to enhance fitness and performance

periodization

neutral stress

neustress

emergency situation resulting from the body being subjected to high atmospheric temperatures

heat stroke

positive stress

eustress

ability to carry out activities of daily living without assistance from other individuals

functional independence

total amount of training performed in a given work period

volume

negative stress

distress

heat related fatigue

heat exhaustion

a sense of positive self-regard and self-respect

self-esteem

an emotional, behavioral and physical conditioning marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances and burn out as a result of excessive physical conditioning

overtraining

behavior characteristic of a calm, casual, relaxed and easy-going individual

type B

discuss briefly the two types of training methods (modes) used in improving strength and explain when you might use them

dynamic- improve training throughout entire range of motion | isometric- improve strength at a specific angle such as in gymnastics

list five factors that affect muscular flexibility

construction of the joint, fat around the joint, temperature of the muscle, previous injury to the joint/surrounding tissue, development/overdevelopment of the muscle at the joint

what technique is best used to assess body composition and why

hydrostatic weighing. it is recognized as the industry standard and has a SEE of +/-.5%

discuss two types of muscle fiber and explain both

slow-twitch - best in aerobic situations as they require oxygen to fire; recruited first fast twitch - best in anaerobic situations as they do not require oxygen, takes intense/strenuous efforts to recruit

list and explain the different stretch techniques

- static - passive - ballistic - dynamic - controlled ballistic - proprioceptive neuromuscular facilitation (PNF)

static

slow sustained stretching muscles are lengthened gradually through a joint's complete range of motion most frequently used and recommended

passive

performed with the aid of an external force applied by either another individual or an external apparatus

ballistic

performed with jerky, rapid, bouncy movements

dynamic

require speed of movement, momentum, and active muscular effort to help increase the range of motion around a joint or group of joints preferred prior to competitive event

controlled ballistic

done with slow, short, gentle sustained movements | properly performed can be safe

proprioceptive neuromuscular facilitation (PNF)

uses reflexes and neuromuscular principles to relax the muscles being stretched

describe the steps in PNF stretching

- individual is positioned and assistant performs gentle stretch - individual pushes against assistant for 5-10 seconds - individual relaxes and assistant stretches individual farther - repeat 2-4 times

what are some physiological benefits of adequate flexibility

greater range of motion, better posture, better balance, greater ability to perform tasks of daily living