Flashcards in Test 3 Deck (33):
Body’s relative amount of fat and fat free mass- how much of your body is fat.
Human body can be divided into
Fat free mass and body fat
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
Non essential fat
Stored fat, under skin -subcutaneous
Total body weight above the recommended range for good health
Too high percent body fat
How many Americans are overweight
70% of all ages
Obesity reduces life by
15-20 years and causes 125,000 premature deaths yearly
Obesity is associated with
Unhealthy blood fat levels, impaired heart functions, and death front cardio vascular disease.
How to calculate how many calories needed for Ideal body weight
Take ideal body weight x 15. = calories to consume daily
Obese people are more than three times likely as non obese people to develop
Too much body fat makes all types of —————-more difficult
Physical activity more difficult
The ability of a joint to move through its full range of motion.
Flexibility increases by
A regular program of stretching exercises and decreases with inactivity
2 basic types of flexibility
Static and dynamic
Obesity can greatly affect
Psychological as well as physical wellness
(Depression, anxiety, and low self esteem)
What is easier to measure and more easily assessed
Soft tissues around a joint include
Skin, muscles, tendons and ligaments. They limit the flexibility of a joint.
What is the key to developing flexibility because it can lengthen if regularly stretched.
A safe and effective program-
Stretches the muscles enough to slightly elongate the tissues but not so much that they are damaged
Rapid, powerful and sudden changes in muscle length causing contractions ( can be dangerous)
Benefits of stretching exercises
Prevents injury and soreness, and improves performance in all physical activities including athletics
Improved flexibility can improve
Quality of life, particularly as you age
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.
When your flexible everything
Stretching helps relieve pain that develops from
Stress or prolonged sitting
Best treatment for muscle cramps
Good flexibility lets a person
Exert force and contributes to symmetry, good posture. In older people it increases balance and stability
Flexibility exercises are a great way to
Relax, reduce mental tension, slow your breathing and reduce blood pressure.
Stress physical symptoms-
Palpitations, (shortness of breath, chest pain)
dizziness, light headedness
Tingling sensation in hands or feet
chronic backache or neck pain
Stress Psychological Symptoms
Chronic fatigue, after rest
Changes in appetite
Stress-Tips for eating during stressful periods
Limit intake of caffeine/alcohol
Listen to your body , avoid foods that cause digestive upset