Health dy final review - definitions

mental disorder with the highest mortality rate

eating disorders

overall condition of body or mind and the presence or absence of illness or injury

health

expands the idea of health to include the ability to achieve optimal health

wellness

condition that increases one’s chances of disease or injury

risk factor

dimensions of wellness

Physical, Emotional, Intellectual, Social, Spiritual, Environmental, Occupational

disease that develops and continues over a long period of time

chronic disease

conscious behavior that can increase or decrease a person’s risk of disease or injury

lifestyle choices

physical activity prevents chronic disease

true

lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones

behavior change

belief in one’s ability to take action and perform a specific task

self efficacy

figurative “place” person designates as source of responsibility for events in his or her life

locus of control

internal dialogue

self talk

No intention of changing behavior

precontemplation

Intending to take action within six months

contemplation

Planning to take action within a month

preparation

Outwardly changing behavior and environment

action

Successful behavior change maintained for six months or more

maintenance

Having exited the cycle of change and no longer tempted to lapse into old behavior

termination

SMART

Specific, Measurable, Attainable, Realistic/Relevant, Time frame-specific

Bob Sallis breakdown of health

50% health behaviors, 20% genetics, 20% environment, 10% access to medical care

How many minutes a week did Bob Sallis recommend you exercise for?

150

What type of physical activity did Aristotle, Plato, and Socrates do?

walking

How many adults get the recommended amount of exercise?

1 in 5

the ability of the heart, lungs, blood vessels, and muscles to function efficiently

health-related fitness

What are the 5 fitness components?

cardiorespiratory endurance, muscular strength/endurance, flexibility, body composition

body movement carried out by skeletal muscles that requires energy

Physical activity

planned, structured, repetitive movement intended to improve or maintain physical fitness

exercise

• Healthy adults should perform minutes of moderateintensity aerobic exercise or at least __ minutes of vigorous intensity exercise per week.

150, 75

ability of body to perform prolonged, large-muscle, dynamic exercise at moderate-tohigh intensity

cardiorespiratory endurance

force a muscle produces with single maximum effort

muscular strength

ability of muscle to remain contracted or to contract repeatedly for long period of time

muscular endurance

ability to move joints through their full ranges of motion

flexibility

proportion of fat and fat-free mass (muscle, bone, and water) in a body

body composition

body-type classification system that describes people as predominantly muscular (mesomorph), tall and thin (ectomorph), or round and heavy (endomorph)

somatotype

physiological changes that occur with exercise training

adaptation

performance of different types of activities to produce long-term changes and improvements in body’s functioning and fitness

physical training

What does FITT stand for?

Frequency, Intensity, Time (duration), Type (mode of activity)

system that circulates blood through the body; consists of the heart, blood vessels, and respiratory system

cardiorespiratory system

Average resting heartrate

50-90 bpm

Average breaths taken per minute

12-20

average blood pressure

120/80

amount of blood the heart pumps with each beat

stroke volume

amount of blood pumped by the heart each minute; a function of heart rate and stroke volume

cardiac output

upplies energy to muscle cells through breakdown of cellular stores of ATP and creatine phosphate (CP)

immediate (“explosive”) energy system

supplies energy to muscle cells through breakdown of muscle stores of glucose and glycogen

nonoxidative (anaerobic) energy system

occurring in the absence of oxygen

anaerobic

metabolic acid resulting from the metabolism of glucose and glycogen

lactic acid

fuel substance generated as lactic acid breaks down in the body

lactate

supplies energy to cells through breakdown of glucose, glycogen, and fats; also called the aerobic system

oxidative (aerobic) energy system

dependent on the presence of oxygen

aerobic

cell structures that convert the energy in food to a form the body can use

mitochondira

excessive loss of body fluid

dehydration

sudden muscle spasms and pain associated with intense exercise in hot weather

heat cramps

illness resulting from exertion in hot weather

heat exhaustion

a severe and often fatal heat illness characterized by significantly elevated core body temperature

heat stroke

low body temperature due to exposure to cold conditions

hypothermia

freezing of body tissues characterized by pallor, numbness, and a loss of cold sensation

frostbite

measure of how cold it feels based on the rate of heat loss from exposed skin caused by cold and wind

windchill

What percent of body mass do muscles make?

40%

red muscle fibers that are fatigue resistant but have a slow contraction speed and a lower capacity for tension

slow twitch fibers

white muscle fibers that contract rapidly and forcefully but fatigue quickly

fast twitch fibers

exercise causing a muscle contraction without a change in the muscle’s length or a joint’s angle

static (isometric) exercise

exercise causing a muscle contraction and a change in the muscle length

dynamic (isotonic) exercise

placing load on the muscle while it is lengthening

eccentric (pliometric) loading

rapid stretching of a muscle group undergoing eccentric stress (the muscle is exerting force while it lengthens), followed by a rapid concentric contraction

plyometrics

maximum amount of resistance that can be moved a specified number of times

repetition maximum

technique in which a muscle is slowly and gently stretched and then held in the stretched position

static stretching

technique in which muscles are stretched, swung, or jerked by the force generated as a body part is repeatedly bounced, swung, or jerked

ballistic stretching

uses reflexes initiated by both muscle and joint nerves to achieve greater training effects

Proprioceptive neuromuscular facilitation (PNF)

technique in which muscles are stretched by force applied by an outside source

passive stretching

technique in which muscles are stretched by the contraction of the opposing muscle

active stretching

Omega 3 fatty acids lower risk for what type of disease

CVD

maintains calcium and phosphorous levels

vitamin d

maintains blood pressure

potassium

maintains bone density

calcium

tissue in which fat is stored; fat cells

adipose tissue

fat located under the skin

subcutaneous tissue

fat located around major organs; also called intra-abdominal fat

visceral fat

absent or infrequent menstruation, sometimes related to low levels of body fat and excessive quantity or intensity of exercise

amenorrhea

Small chamber containing computerized sensors measures body composition by air displacement

bod pod

pressure-sensitive measuring instrument with two jaws that can be adjusted to determine thickness of the skinfold

caliper

sends a small electrical current through the body and measures the body’s resistance to it

BIA

Do men or women store more visceral fat?

men

substances the body must get from foods, because it cannot manufacture them at all or not fast enough to meet its needs

essential nutrients

How many essential nutrients are there?

45

essential nutrient required by the body in relatively large amounts

macronutrient

essential nutrient required by the body in minute amounts

micronutrient

most calorie dense form of energy

fat

supply all nine essential amino acids

complete protein source

fatty acids found mostly in animal products and tropical oils; usually solid at room temperature

saturated fats

fatty acids found primarily in plant foods; usually liquid at room temperature

unsaturated fat