KINES 264 EXAM 1 review

what is the definition of wellness?

our ability to achieve optimal health

wellness is largely determined by (4):

1. physical activity

2. diet

3. sleep

4. control of risk factors

the wellness continuum

dimensions of wellness are all connected

what are all of the dimensions of wellness?

physical, emotional, intellectual, interpersonal, cultural, spiritual, environmental, financial, occupational

what is the definition of physical wellness?

body's overall condition + fitness level and ability to care for yourself

what are the sub-bullets under physical wellness?

eating well, exercising, avoiding harmful habits

what is the definition of emotional wellness?

reflects your ability of how to understand and deal with your feelings

what are the sub-bullets under emotional wellness?

optimism, self-esteem, self-confidence, self-acceptance

what is the defintion of intellectual wellness?

develops by continually challenging your mind

what are the sub bullets under intellectual wellness?

openness to new ideas, capacity to question, ability to think critically

what is the defontion of interpersonal wellness?

satisfying and supportive relationships are important to physical and emotional wellness

what aare the subbullets under interpersonal wellness?

communication skills, the ability to establish and maintain satisfying relationships, the ability to cultivate and support system of friends and family

what is the definition of cultural wellness?

refers to the way you interact with others who are different than you in terms of ethnicity, religion, gender, age, customs

What are the sub-bullets under cultural wellness?

creating relationships with those that are different than you, maintaining and valuing your own cultural identity

what is the definition of spiritual wellness?

possesses a set of guiding beliefs, principles, or values that give meaning and purpose to your life

what are the sub-bullets under spiritual wellness

sense of meaning and purpose, sense of belonging to something greater than yourself, caring for others/capacity for love

what is the definition of environmental wellness?

defined by the livability of your surroundings

what are the sub-bullets under environmental wellness?

having abundant, clean natural recourses, recycling when possible, reducing pollution and waste

what is the definition of financial wellness?

ability to love within your means and manage your money in a way that gives you peace of mind.

what are the sub-bullets under financial wellness?

having a basic understanding of how money works, saving for the future, saving for emergencies

what is the definition of occupational wellness?

refers to the level of happiness and fulfillment you gain through your work

what are the sub-bullets under occupational wellness?

enjoying what you do, feeling valued by a manager or boss, taking advantage of opportunities to learn and be challenged

what is the definition of infectious disease?

disease that can spread from one person to another

microorganisms & viruses

what is the definition of chronic disease?

disease that develops and continues over a long period of time

what are examples of chronic disease?

heart disease, cancer

SMART =

Specific, Measurable, Attainable, Realistic, Time frame specific

physical activity guidelines (aerobic)

adults should perform 150 min a week of moderate intensity PA per week

sedentary behavior

AVOID

- decrease screen time

- decreases in metabolic health

- increases the risk of obesity

progressive overload

FITT-VP

what is the FITT-VP principle?

Frequency: how often

Intensity: how hard/fast

Time: how long

Type: mode of training

Volume: how much (FxIxT)

Progression: advancement

never increase exercise volume by more than 10% per week

arteries...

carry blood away from the heart

- thick walls for expansion and relaxation

veins...

carry blood to the heart

- think walls

Organization

arteries-> arterioles-> capillaries -> venules-> veins

resting vs exercise blood pressure

180 mmHg vs 220 mmHg

hypertension vs hypotension

Hyper - increased blood pressure

Hypo - decreased blood pressure

systolic vs diastolic

systolic: pressure at peak of ventricular contraction

diastolic: pressure when ventricle relax

how does exercise influence systolic and diastolic blood pressure?

systolic goes up and diastolic stays the same

hemoglobin

molecule that transports respiratory gases through circulation

- contains erythrocytes (red blood cells)

- one molecule can carry four molecules of either gas (o2 co2)

coronary arteries

network of blood vessels surrounding the heart

- supply & nourish heart muscle

pulmonary circulation function

-oxygen poor blood

- heart -> lungs

systemic circulation function

- oxygen rich blood

- heart -> everywhere else

glucose

circulated in the blood for a quick fuel source

glycogen

storage form of glucose

health related components of physical fitness

- cardiorespiratory endurance

- muscular strength

- muscular endurance

- flexibility

- body comp.

skill related components of physical fitness

- speed

- power

- agility

- balance

- coordination

- reaction/ movement time

physical activity -

bodily movement that is carried out by the skeletal muscles and requires energy

- not planned

exercise -

refers to planned, repetitive movement intended to specifically improve or maintain physical fitness

- planned

4 principles of exercise training

1. specificity

2. progressive overload

3. reversibility

4. individual differences

reversibility

fitness is a reversible adaptation. the body adjusts to lower levels of physical activity the same way it adjusts to higher levels

- up to 50% lost within 2 mo

progressive overload-

the gradual increase in exercise stimulus which facilitates fitness improvements

specificity -

to develop a specific fitness component you must perform exercises designed specifically for that component

phosphagen system

-rapid but short term

- 10 second activities

glycolysis

10 seconds -> two minute activities

oxidative phosphorylation

activities that last greater than 2 minutes

four chambers of the heart

right atrium, right ventricle, left atrium, left ventricle

four valves of the heart

tricuspid, pulmonary, mitral, aortic

aorta

Largest artery in the body

pulmonary arteries

only arteries that carry oxygen poor blood

vena cava

largest vein in the body

pulmonary veins

only veins that carry oxygen rich blood

blood flow through the heart

1-Superior & Inferior Vena Cava,

2-Rt Atrium,

3-Tricuspid Valve,

4- Rt Ventricle,

5-Pulmonary Valve,

6-Pulmonary Artery,

7- Lungs-pick up oxygen,

8-Pulmonary Veins,

9- Lt Atrium,

10- Mitral Valve (Bicuspid),

11-Lt Ventricle,

12- Aortic Valve,

13-Aorta,

14- Body

intensity

most important factor for cardiorespiratory fitness

Health

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

ATP

adenosine triphosphate - basic form of energy