Campbell University - PE-185: Lifetime Wellness - Final Exam - Spring 2017

Wellness

Achieving the highest level of health possible in each of several dimensions. The optimal soundness of body and mind.

Physically Fit Person

The ability to perform moderate to vigorous levels of physical activity with undue fatigue.

Behavior Change

An organized, deliberate effort to alter or replace an existing habit or pattern of activity.

Overload Principle

In order to see improvements in physical fitness the amount of training you undertake must be more than your body is accustomed too.

Principle of Rest and Recovery

Taking a short time off from physical activities to allow the body to recuperate and improve.

Cardio-respiratory Fitness

The ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups in order to sustain dynamic activity.

Blood Pressure

The pressure that blood in the arteries exerts on the arterial walls.

Systolic BP

The pressure applied to the walls of the arteries when the heart CONTRACTS.

Diastolic BP

The pressure applied to the walls of the arteries during the heart's RELAXATION phase.

Target Heart Rate

The heart rate you are aiming for during an exercise session; often a range with high and low heart rates called your training zone.

Isotonic

A muscle contraction with relatively constant tension.

Isometric

A muscle contraction with no change in muscle length.

Isokinetic

A muscle contraction with a constant speed of contraction.

Flexibility

The ability to move your joints in full range motion.

Body Composition

The amounts of fat and lean tissue in your body.

Resistance Training

Increases muscle endurance.

BMI

A number calculated from a persons weight and height that is used to assess risk for health problems. Underweight <18.5, Normal 18.5-24.9, Overweight 25-29.9, Obese >30.

Android

Body shape described as "apple-shaped," with excess body fat distributed primarily on the upper body and trunk.

Gynoid

Body shape described as "pear-shaped," where excess body fat is distributed primarily on the lower body (hips and thighs).

Bio-Electrical Impedence

A commonly used method for estimating body composition, and in particular body fat. States that lean tissue is better for electrical current.

Calorie

Measures the energy you get from food.

Energy Balancing Equation

The relationship between the amount of calories consumed in food and the amount of calories expended thorough metabolism and physical activity.

Stress

The disruption of the normal psychological state.

Stressors

Things that cause stress

Eustress

Positive stress

Distress

Negative stress

Cardiovascular Disease

A build up of fatty, waxy accumulations that restrict or block blood flow. No symptoms, can cause heart attack or stroke, and it can be genetic.

Hypertension

Sustained high blood pressure over 130/85 mm Hg.

Coronary Heart Disease

Atherosclerosis (the buildup of plaque deposits) in the main arteries that supply oxygen and other materials to the heart muscle.

Atherosclerosis

Hardening or stiffening of the arteries as plaque accumulates, often at injury sites, in the inner linings of the arteries.

Arrhythmia

Irregular heartbeat; can involve abnormally fast or slow heartbeat or the disorganized, sporadic beat of fibrillation.

Chronic Disease

A medical condition that persists and gets worse over a long period of time.

Diabetes

A chronic disease in which the body's ability to produce or respond to the hormone insulin is impaired. There are two types: Type 1 (kids) and Type 2 (adults).

Arthuritis

Inflammation of joints, typically accompanied by pain, swelling, and stiffness. Two types: Osteoarthritis and Rheumatoid Arthritis.

Osteoporosis

A disease of thinning, weakened, porous bones during which too little calcium is deposited or retained in the bones.

Emphysema

A type of COPD involving damage to the air sacs (alveoli) in the lungs. Commonly caused by continuous use of tobacco products.

Cancer

The name given to a large group of diseases characterized by the uncontrolled growth and spread of abnormal cells.

Malignant Tumor

Dangerous, cancerous.

Benign Tumor

Slow growing, non-cancerous.

Metastasis

Cancer spreading from one area to another area of the body

Biopsy

Surgical retrieval of cells and microscopic examination of tissue to determine if a tumor is benign or malignant.

Oncologist

Doctor who specializes in detection and treatment of cancer.

Hepatitis

A disease characterized by inflammation of the liver.

Addiction

Persistent compulsive dependence on a behavior or substance, despite on-going negative consequences.

Proof

A measure of the percentage of alcohol in a beverage.

Blood Alcohol Consumption (BAC)

The ratio of alcohol to blood volume; used as a measure of intoxication.

Nicotene

The primary stimulant chemical in tobacco products

Club Drug/Hallucinogens

Synthetic versions of existing illicit drugs/Substances capable of creating auditory or visual distortions and heightened states.

Sexually Transmitted Infections (STI's)

An infection spread through intimate contact with another person's skin or body fluids

6 Dimensions of Wellness

Environmental, Physical, Social, Intellectual, Emotional, and Spiritual.

Physical Wellness

A state of physical health and well-being that includes body size and shape, body functioning, measures of strength and endurance, and resistance to disease. Includes regular checkups, healthy diet, exercising, etc.

Social Wellness

A person's degree of social connected-ness and skills, leading to satisfying interpersonal relationships.

Intellectual Wellness

The ability to think clearly, reason objectively.

Emotional Wellness

The ability to control emotions and express them appropriately at the right times; includes self esteem, self confidence, and other emotional qualities.

Spiritual Wellness

A feeling of unity or oneness with people and nature and a sense of life's purpose, meaning, or value; for some, a belief in a supreme being or religion.

Environmental Wellness

An appreciation of how the external environment can affect oneself, and an understanding of the role one plays in preserving, protecting, and improving it.

What are the behavior change stages?

Pre-contemplation, contemplation, preparation, action, maintenance, termination.

Pre-Contemplation

Has no current intention of changing.

Contemplation

Recognize the problem and begin to contemplate the need to change within 6 months.

Preparation

Within a month or so of taking action

.Action

Begin to execute their action plans.

Maintenance

Work to prevent relapse.

Termination

New behavior is ingrained.

What is the number one killer in the United States?

Cardiovascular Disease

Internal Locus of Control

Gives you a strong belief in your ability to effect change.

External Locus of Control

Leads you to see other people and things as controlling what you do and whether you can change.

SMART

Used to set realistic goals and objectives:
S-specific
M-measurable
A-action-oriented
R-realistic
T-time-oriented

What are the health-related components of fitness?

Cardio-respiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Cardio-respiratory endurance

The ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise.

Muscular Strength

The ability of your muscles to exert force.

Muscular Endurance

The ability of your muscles to contract repeatedly over time.

What are the benefits of good flexibility?

Improved mobility, posture, and balance. Healthy joints and pain management. Possible reduction of future lower-back pain. Muscle relaxation and stress relief.

What are the skill-related components fitness?

Agility, Balance, Coordination, Power, Speed, Reaction Time.

Agility

The ability to rapidly change the position of your body with speed and accuracy.

Balance

Maintenance of equilibrium while you are stationary or moving.

Coordination

Ability to use both your senses and your body to perform motor tasks smoothly and accurately.

Power

Ability to perform work or contract muscles with high force quickly.

Speed

The ability to perform a movement in a short period of time.

Reaction time.

The time between a stimulus and the initiation of your physical reaction to that stimulus.

FITT Formula

Frequency, Intensity, Time, and Type.

What does the respiratory system consist of?

The air passageways and lungs.

What are the two types of blood vessels?

Arteries and Veins.

Arteries

Carry blood away from the heart

Veins

Carry blood back to the heart.

Static Stretching

Characterized by slow and sustained muscle lengthening.

Dynamic Stretching

Characterized by controlled, full-range-of-motion movements that mimic exercise session movements.

Ballistic Stretching

Characterized by bouncing, jerky movements, and momentum to increase range of motion.

Proprioceptive Neuromuscular facilitation

Voluntary contraction of the targeted muscle group or contraction of opposing muscles.

Stored Fat

Body fat that is not essential but does provide energy, insulation, and padding.

Essential Fat

Body fat that is essential for normal physiological functioning.

Waist to Hip Ratio

Waist circumference divided by hip circumference.

Calipers

Used to measure skin-fold thickness.

Anaerobic

Without oxygen

Aerobic

With oxygen.

What are the 6 essential nutrients

Carbs, fats/oils, proteins, vitamins, minerals, and water.

Carbs

Bread/pasta. Good for exercising.

Fats/Oils

Provide energy

Proteins

Build and repair bones, muscle, and protects from disease.

Vitamins/Mineral

Facilitates energy use, growth, repairs, and reproductions.

Water

Replaces fluid in cells and tissues.