Lifetime Fitness

Spiritual

Leading a meaningful life and mindfully savoring the present

Physical

Caring for the body and tapping into the mind/body connection

Intellectual

Engaging in deep learning and opening to experience

Relational

Nurturing a constructive relationship with self and others

Emotional

Feeling all emotions, reaching towards resilience and positivity

Mission

An important task that is assigned or done

Body image

The picture we hold in our minds of our own body

Types of eating disorders

• Anorexia nervosa

• Bulima nervosa

• Binge eating

• Anorexia athletica

• Body dysmorphic disorder

• Muscle dysmorphia

BMI

=Kg / m2

Body fat percentage

= Total fat / Total body mass x 100

Cardiovascular endurance

The body’s ability to deliver oxygen to working muscles during exercise

Muscular endurance

The muscles’ ability to exert force repeatedly or for an extended period of time

Muscular strength

The muscles’ ability to exert a maximum amount of force in one effort

Flexibility

The muscles and joints’ ability to move through their full range of motion

Body composition

Your body’s ratio of lean muscle to stored fat

Cardiorespiratory exercise

• Continuous movement

• Increases heart rate

• Increases breathing

Cardiorespiratory fitness

Development of the oxidative energy system and is defined as the greatest rate of oxygen utilization in one minute

VO2Max

= HR x SV x (a-v)O2difference

Heart rate

The number of times the heart beats per minute

Stroke Volume

The volume of blood ejected from the heart in one contraction

Macro-expression

Only one primary emotion and there are no efforts to conceal that emotion

Micro-expression

More complex, often concealing multiple emotions

Mental health

A person’s condition in regard to their psychological and emotional well-being

Cardiac muscle

Involuntary muscle found in the heart, specialized to produce powerful contractions that pump blood throughout the body

Smooth muscle

Involuntary muscle located in digestive organs, blood vessels, and reproductive organs

Skeletal muscle

Voluntary muscle that connects to bones and allows our body to move according to our will

Slow twitch (Type 1)

Less force, contract slowly, slower to fatigue

Intermediate twitch (Type 2A)

Characteristics of both types, most effected by training

Fast twitch (Type 2B)

Great force, contract rapidly, fatigue quickly

Resistance training

Lifting weights of varying intensities in order to develop increased muscular strength & endurance

Muscular strength assessments

• Grip test

• 1 minute push-up test

• 1 minute sit up test

• 1 RM bench press

• 1 RM leg press

Isometric

“Equal length”

Muscles contract with the body moving

No movement, hold position

Isotonic

“Equal tension”

The force remains constant

Constant load, speed varies

Isokinetic

“Equal speed”

Rate of muscle contraction is constant

Constant speed, resistance adapts

Variable resistance

Exercises change the resistance to compensate for changes in mechanical advantage

Load itself changes through the motion

Nutrition

Science of food and how it affects the body

Macronutrients

• Carbohydrates

• Protein

• Fat

Micronutrients

• Vitamins

• Minerals

Carbohydrates

The body’s main source of fuel

Soluble fiber

Dissolves in water

Insoluble fiber

Does NOT dissolve in water

Protein

Building block of the body

Fat

Second source of energy, vitamin transport and thermal regulator

Types of fat

• Saturated fat

• Monounsaturated fat

• Polyunsaturated fat

Simple carbohydrates

• Monosaccharides

• Disaccharides

Complex carbohydrates

Polysaccharides

Minerals

Present in all living thing cells and maintain the body’s delicate chemical balance

Relational wellness

• Ability to build healthy, meaningful connections

• Includes communication, trust, boundaries

• Impacts mental, spiritual, and physical health