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Fit 4 Life > Unit 1 > Flashcards

Unit 1 Flashcards

1
Q

Definition of health

A

Being mentally healthy and physically active being free from illness and injury

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2
Q

Physical Fitness

A

The body systems to working together to enhance health and improve performance

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3
Q

Hypokinetic definition

A

Is a condition caused by little physical activity:
hypo= to little
kinetic = movement
-Heart disease
-obesity
-type 2 diabetes
-some cancers
-osteoporosis

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4
Q

Benefits of regular physical activity

A

-Less disease
-improved quality of life
-lower risk of injury
-improved performance
-improved work efficiency
-more energy

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5
Q

Health related fitness: body fatness

A

The percent of the body made up of fat

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6
Q

Health related fitness: body composition

A

The percent of the body made up of fat, muscles, bones, body organs, and tissues

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7
Q

Health related fitness: flexibility

A

The ability to use your joints, Fully through a wide range of motion

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8
Q

Health related fitness: cardiovascular fitness

A

The ability to exercise your body for long periods of time

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9
Q

Health related fitness: muscular endurance

A

Working muscles for long periods of time using relatively low weight or resistance

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10
Q

Health related fitness: muscular strength

A

The amount of force your muscles can produce

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11
Q

Skill related fitness: agility

A

The ability to change direction quickly

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12
Q

Skill related fitness: balance

A

The ability to remain upright posture, while standing, still or moving

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13
Q

Skill related fitness: coordination

A

Multiple body parts working together

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14
Q

Skill related fitness: power

A

The ability to exert force very quickly

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15
Q

Skill related fitness: speed

A

The ability to cover a distance in a short amount of time

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16
Q

Skill related fitness: reaction time

A

The amount of time it takes you to get moving at once you realize the need to act

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17
Q

Wellness

A

Positive outcome of good health: social, physical, intellectual, emotional, spiritual

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18
Q

Definition of exercise

A

Activity requiring physical effort this can improve health and fitness 

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19
Q

Hyperkinetic definition:

A

Health problems that occur from too much movement:
Hyper= too much
kinetic=movement
-Can cause bone and joint problems -muscle soreness/strains
-activity neurosis
-body image disorders

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20
Q

Hyperkinetic definition:

A

Health related problems that occur from
hyper = too much
Kinetic = movement
-bone and joint problems
-muscle soreness/strains
-active neurosis/body image disorders

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21
Q

Definition of strength

A

The quality or state of being physically strong

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22
Q

What are strains

A

Tearing a muscle fibers, this happens to the tendons

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23
Q

What are Sprains

A

Stretching of tearing of ligaments

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24
Q

What are dislocations

A

Joint forced out of normal position

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25
Q

What are microtrauma’s

A

Small damages that are unseen and unfelt

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26
Q

Clothing for cold weather

A

Wear layers, wind, blocker for top layer, don’t get wet

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27
Q

Clothing for hot weather

A

Exercise at coolest part of the day wear cooler clothing

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28
Q

Signs of heatstroke

A

Hot dry skin, lack of sweat, high heart rate, high body temp

29
Q

How to prevent heat stroke

A

Drink lots of waters, wear loose clothing, less intense workout

30
Q

Signs of heat exhaustion

A

-Clammy Skin
-Weakness
-nausea
-cramps
-paleness

31
Q

How to prevent heat exhaustion

A

Exercise at coolest part of the day, drink, lots of water, wear loose clothing

32
Q

Overuse

A

Damage or pain caused by repetitive movement/overuse of muscles

33
Q

How to prevent overuse injuries

A

Do a warm up and cool down, rest

34
Q

Signs of frostbite

A

White, gray, yellow, or black skin, intense cold/numbness and blisters

35
Q

How to prevent frostbite

A

Protect feet, toes, head, hands, wear, waterproof clothing, stay hydrated

36
Q

Signs of hypothermia

A

-confusion
-Shivering,
-drowsiness,
-muscle weakness,
-disorientation

37
Q

How to prevent hypothermia

A

Dress in layers, where warm hat, wears gloves and scarf, drink water, and warm fluids

38
Q

Leading cause of death

A

Cardiovascular disease

39
Q

What is atherosclerosis

A

Clogging of the arteries

40
Q

Activity neurosis

A

Overly fearful or concerned about something related to fitness: fear of being out of shape, missing, leg day, exercise, even when hurt/sick

41
Q

Osteoporosis

A

Low bone density, causes weak bones can lead to bone fractures gets worse as you get older

42
Q

Hypertension

A

High blood pressure, primary risk of stroke/heart attacks

43
Q

What is a stroke?

A

Blockage, causing lack of oxygen to the brain

44
Q

Overload principle:

A

To improve physical fitness, you must do more physical activity then normal (time, distance, set/reps)

45
Q

Specificity principal:

A

Specific types of activity improve specific types of fitness

46
Q

Target fitness zone

A

The best amount of activity for building fitness (above threshold, & below target ceiling)

47
Q

Threshold training

A

The minimum amount of overload needed to build fitness

48
Q

FITT principal

A

F - frequency (how often)
I - intensity (how hard)
T - time (how long)
T - type ( specific workout)

49
Q

Factors in fitness

A

Maturation- fully grow with hormones
Age
Hereditary- physical characteristics
Environment- where you live

50
Q

The rules of biology and physics that can be used to prevent injury to your joints are called

A

Biomechanical Principles

51
Q

Invisible damage to the body resulting from repeating a movement is called

A

Microtrauma

52
Q

Some injury’s related to sports and exercise are

A

-Sprains
-Strains
-Blisters
-Bruises
-Cuts/ Scrapes

53
Q

Pain in lower abdomen is called

A

Side stitch

54
Q

Place where bone connects

A

Joint

55
Q

Holds bone together at joint

A

Ligament

56
Q

Connects muscle and bone

A

Tendon

57
Q

R in RICE

A

The injured body part should remain immobile to prevent from further injury

58
Q

I in RICE

A

For 20 minutes immediately after the injury to reduce swelling and pain should be repeated several times a day for up to three days

59
Q

C in RICE

A

Wrap the injury to limit swelling, and remove periodically to allow blood flow

60
Q

E in RICE

A

Raise injury above heart level to reduce swelling

61
Q

Why are self-assessment important tools when you plan for a lifetime activity

A

They help determine your fitness level

62
Q

Obesity

A

Having a high % of body fat

63
Q

Kyphosis

A

Having rounded shoulders (hunch back)

64
Q

Lordosis

A

Having a arch in the lower back (swayback)

65
Q

Diabetes

A

The body can’t regulate blood sugar levels

66
Q

Why is inactivity a primary risk factor for many different diseases

A

Not getting enough physical activity can lead to heart disease
-obesity
-high blood pressure
-high blood cholesterol
-type 2 diabetes

67
Q

The minimum amount of overload needed to achieve physical fitness is called ____

A

Threshold of training

68
Q

If you are exercising and your target fitness on, you are between the threshold of training and your
___

A

Target Ceiling

69
Q

Target ceiling

A

A persons upper limit of physical activity

Fit 4 Life (4 decks)

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