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Flashcards in Test 3 Deck (33):
1

Body Composition

Body’s relative amount of fat and fat free mass- how much of your body is fat.

2

Human body can be divided into

Fat free mass and body fat

3

Essential fat is need for

proper bodily functions, includes lipids which are incorporated into nerves, brain, heart, lungs, liver and mammary glands.
3-5% body weight in men and 8-12 % in women

4

Non essential fat

Stored fat, under skin -subcutaneous

5

Define Overweight

Total body weight above the recommended range for good health

6

Define obesity

Too high percent body fat

7

How many Americans are overweight

70% of all ages

8

Obesity reduces life by

15-20 years and causes 125,000 premature deaths yearly

9

Obesity is associated with

Unhealthy blood fat levels, impaired heart functions, and death front cardio vascular disease.

10

How to calculate how many calories needed for Ideal body weight

Take ideal body weight x 15. = calories to consume daily

11

Obese people are more than three times likely as non obese people to develop

Diabetes

12

Too much body fat makes all types of —————-more difficult

Physical activity more difficult

13

Flexibility is

The ability of a joint to move through its full range of motion.

14

Flexibility increases by

A regular program of stretching exercises and decreases with inactivity

15

2 basic types of flexibility

Static and dynamic

16

Obesity can greatly affect

Psychological as well as physical wellness
(Depression, anxiety, and low self esteem)

17

What is easier to measure and more easily assessed

Static flexibility

18

Soft tissues around a joint include

Skin, muscles, tendons and ligaments. They limit the flexibility of a joint.

19

What is the key to developing flexibility because it can lengthen if regularly stretched.

Muscle tissue

20

A safe and effective program-

Stretches the muscles enough to slightly elongate the tissues but not so much that they are damaged

21

Ballistic stretching

Rapid, powerful and sudden changes in muscle length causing contractions ( can be dangerous)

22

Benefits of stretching exercises

Prevents injury and soreness, and improves performance in all physical activities including athletics

23

Improved flexibility can improve

Quality of life, particularly as you age

24

People tend to exercise less as they age leading to

Loss of joint mobility, decreasing of natural elasticity of muscles, tendons and joints, resulting in stiffness.

25

When your flexible everything

Becomes easier

26

Stretching helps relieve pain that develops from

Stress or prolonged sitting

27

Best treatment for muscle cramps

Gentle stretching

28

Good flexibility lets a person

Exert force and contributes to symmetry, good posture. In older people it increases balance and stability

29

Flexibility exercises are a great way to

Relax, reduce mental tension, slow your breathing and reduce blood pressure.

30

Stress physical symptoms-

Palpitations, (shortness of breath, chest pain)
dizziness, light headedness
Tingling sensation in hands or feet
chronic backache or neck pain
Frequent headaches

31

Stress Psychological Symptoms

Concentration difficulties
Sleep problems
Chronic fatigue, after rest
Prolonged anxiety
Changes in appetite

32

Stress-Tips for eating during stressful periods

Eat breakfast
Eat slowly
Don’t diet
Limit intake of caffeine/alcohol
Listen to your body , avoid foods that cause digestive upset

33

8 ways to relieve stress

Eat regular and healthful meals 5 small meals
Sit quietly each day with your eyes closed
Exercise regularly to increase endorphins
Listen to favorite music
Learn relaxation and breathing techniques
Make a things to do list
A pet
Share problems with friend or family member