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67 terms

Wellness

STUDY
PLAY
Health
What means the absence of disease?
Wellness
____________ - is an optimal condition of body and mind
Physical Fitness
____________- the ability to perform moderate to vigorous levels of activity without undue fatigue
Hypokinetic Disease
____________- conditions that can be triggered or worsened by too little movement or activity
Shaping
____________- a stepwise process of making a series of small changes
spiritual wellness, physical wellness, intellectual wellness, emotional wellness, social wellness, environmental wellness
The six dimensions of wellness are:
1____________
2____________
3____________
4____________
5____________
6____________
heart disease
What is the leading cause of death in americans?
precontemplation, contemplation, preparation, action, maintenance, termination
What are the 6 stages of Behavior Change by Prochaska
1____________
2____________
3____________
4____________
5____________
6____________
precontemplation
In which stage of behavior do people have no intent to change?
Contemplation
In which stage do people recognize that they have a problem and that they need change?
preparation
In which stage are people within a month of so of action
action
in which stage are people beginning to execute their action plans?
maintenance
in which stage do people work to prevent a relapse into old habits?
termintaion
in which stage is the new behavior ingrained in people?
exercise
____________- physical activity that is planned or structured
physical activity
____________-any bodily movement that is done by skeletal muscles that results in energy being used
overload principle
what principle states: subjecting the body to more physical activity than it is used to
principle of progression
which principle states: a gradual increase in a training programs intensity, frequency and or time?
10% rule
the principle of progression is also know as the____________?
principle of specificity
which principle states: the concept that only the body systems worked during training will show adaptions
principle of reversibility
which principle states: the concept that training adaptations will revert towards initial levels when training is stopped
principle of individuality
which principle states: refers to the variable nature of physical activity dose-response or adaptation in different people
principle of recovery
which principle states: your body needs time to rest from the physiological and structural training stresses that you place on it
FITT formula
____________- a formula for designing a safe and effective exercise program that specifies 4 things
frequency, intensity, time, type
what does the FITT formula stand for?
gain health benefits, to be more fit, socialization
what are 3 common reasons for starting exercise?
specific, measurable, action oriented, realistic, time oriented
What are SMART goals?
cardiorespiratory fitness
____________-the ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups for continual activity
ATP
___- the body's form of energy. stored in muscles
cardiac output
____________- the amount of blood exiting your heart in 1 minute
1. immediate energy system
2. aneraobic energy system
3. aerobic energy system
know the 3 metabolic systems
immediate energy system
which metabolic system is quick access to energy for explosive activities
aneraobic energy system
which metabolic system breaks down glucose without oxygen quickly for activity needs in the first 2-3 minutes of exercies
aerobic energy system
which metabolic system utilizes oxygen to break down fat, glucose and protein for sustained activities
muscular strength
____________- the ability of a muscle or a group of muscles to contract with maximal force
muscular endurance
____________- the ability of a muscle to contract repeatedly over an extended amount of time
muscular fitness
____________-the ability of the muscular skeletal system to perform daily or recreational activities without undue fatigue
power
____________- the ability of muscles to contract with force and speed
resistance training
____________- when you put measured stressed on the muscular skeletal system. results in greater strength endurance
plyometrics
____________- used more by athletes than by casual exercisers. mimic quick explosive sport actions. like power lifting
ergogenic aids
____________- dietary supplements that are marketed for promoting muscle conditioning
anabolic steriods
____________- synthetic drugs related to testosterone
creatine
____________- legal supplement containing amino acids
tendons, muscle fibers and myofibrils
what are the 3 types of muscle fibers
tendons
____________- connective tissue
muscle fibers
____________- individual muscle cells
myofibrils
____________- strands containing protein filaments
isotonic
____________- dynamic muscular movement
concentric
____________- shortens the muscle during movement
eccentric
____________- lengthens the muscle during movement
isometric
____________- static and no muscle movement
isokinetic
____________- consistent muscle contraction speed. like weight lifting
1 or 20 RM tests, grip strength, calisthenics
What are 3 ways to identify muscular fitness?
pectoralis major
this muscle draws arm forward and toward the body
biceps brachii
this muscle bends forearm at elbow
rectus abdominis
this muscle compresses abdomen and bends spin forward
external obliques
this muscle gives lateral rotation of trunk and abdomen compression also
quadriceps group
this group of muscles flexes the thigh at hips and extends the lower leg at knee
deltoid
this muscle raises the arm
latissimus dorsi
this muscle rotates the arm and draws it backward and toward body
triceps brahii
this muscle straightens forearm at elbow
gluteus maximus
this muscle extends thigh and rotates thigh laterally
hamstring group
this group of muscles draws thigh backward and bends lower leg at knee
flexibility
____________-the ability of joints to move through a full range of motion
ligament
____________- fibrous connective tissue (bone to bone)
static stretching
____________- involves moving slowly into a stretch and holding it
ballistic stretching
____________- involves bouncy jerky movements to stretch