Studied by 1 person
Creation
Genesis 1 and 2
Two lessons
God created all things (Psalm 11:3, 33:9, 147:15-20; 2 Peter 3:5-7).
God created all things “very good” (1 Timothy 4:4-5).
Creation is personal.
fall
Man and woman experienced a broken relationship with creation after their fall.
More difficulty working the ground (Genesis 3:17-19)
Broken relationships (closed, ashamed, quick to blame)
Creation itself experienced the fall (Romans 8:22; Jeremiah 12:4, 11).
seven deadly sins + effects
Seven deadly sins take away from a healthy life.
The seven deadly sins include pride, envy, anger, laziness, greed, gluttony, and lust.
intervention strategys
writing a contract, keeping a journal, graphing results
stages of transtheoreatical model
precontemplation,
contemplation,
preparation,
action,
maintenance,
termination
mission statements should be
focus of your life, push you to new/positive goals, short and simple
steps to write mission statement
begin with a central theme
write the mission statement
refine your mission statement
build excitement and inspire action
get others' input on your mission statement
make your mission statement visible
Revisit and evaluate your mission statement
concrete decisions to reach life goals are referred to as
goals
benefits of cardiorespiratory exercise
enhanced emotional state, immune function, increased energy/stamina
the 3 energy systems
oxidative, glycolytic, ATP-PC
insulin
produced in pancreas
helps take blood sugars into muscle/liver
the widely accepted health standards for movement
10min exercise several times/day
walked 10k steps
30min physical activity most days
recommended frequency for someone just starting cardiorespiratory exercise
3times/week
typical duration of glycolytic energy system is
1-2min
EMHR formula
220 − age = estimated maximum heart rate (EMHR)
EMHR x lower limit (0.65)
EMHR x upper limit (0.90)
aerobic exercise
just as effective as therapy for depression
calories to burn 1lb of fat
3500
exercise
increases longevity
muscular strength
more muscular endurance
most common injuries for lifting weights
strains and sprains
human muscle
cardiac, skeletal, smooth
the 3 strength training phase for beginner is
2 weeks
osteoblasts
cells that rebuild bone
isometric strength training
least amount of external movement
which bests measures muscular endurance
1 min sit up test
effects of weight training
increased muscle size, metabolic rate, prevention/delay of bone loss, increased ability to work harder/longer
hypertrophy
increase muscle size
bone mineral density peak
25-35
warm up before stretching time
3-5min before
optimal time to hold stretch
30sec
best time to stretch for increase range of motion
after physical activity
heat can improve flexibility up to
25%
hypermobility
excessive or greater range of motion in joints
static stretching
negative effect on sprinting/jumping
active force
takes advantage of reciprocal inhibition
good flexibility in back means
more than likely good flexibility in other joints
optimal repetitions for stretching
4 reps
Atkins diet
high in protein/saturated fats, avoid carbs
normal range for BMI
18.5 to 24.9
metabolism
chemical reactions that can break down food into energy
obesity rates can affect peoples future health by
decrease life expectancy, increase cardiovascular disease
waist to hip ratio, more than .8 for women and 1 for men signals
increased risk of developing weight-related health issues
percentage of Americans overweight or obese
70%
body shape thats at a higher risk of developing health problems
apple
creeping obesity
gradual increase in weight overtime
proteins consist of
20 amino acids, 9 of which are essential
nutrition
science of how food affects body
where are nutrients absorbed
small intestine
non energy nutrients
vitamins, water, minerals
individuals living in developed countries
overreport food allergies
fat soluble vitamins
Vitamins A, D, E, and K
primary type of carbs
simple, complex, fiber
vegetarians limit diet to
fruit, veggies, nuts, and grains
my plate does NOT have
carbs
Note
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