Kin 2504 LSU exam 1

physical

social

intellectual

emotional

spiritual

environmental

dimensions of wellness

so positive effort in one area can help you make progress in other and move you toward the greater overall health and well being

how are the 6 dimensions of wellness interconnect?

physical wellness

a state oh physical health and wellbeing that includes body size and shape, body functioning, measures of strength and endurance, and resistance to disease

social wellness

a persons degree of social connectedness and skills, leading to satisfying interpersonal relationships

emotional wellness

the ability to control emotions and express them appropriately at the right times; includes self esteems, self confidence, and other emotional qualtiies

intellectual wellness

the ability t think clearly, reason objectively, analyze, and use brain power to solve problems and meet life's challenges

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

stages of behavior change

from the transtheoretical, model, a set of states most people pass through in their awareness of, determination to alter, and efforts to replace existing habits or actions

precontemplation

people have no current intention of changing their habits

contemplation

people recognize they have a problem and begin to contemplate the need to change within six months or so

preparation

people have thought about what they might do and may have even come up with a plan, they begin it rather than just thinking about it

action

people begin to execute their action plans

maintenance

people work to prevent relapse into old habits through a conscious application of wellness tools and techniques

ballistic stretching

wrestling, tennis, gymnastic, basketball

termination

the new behavior is ingrained, no longer risk for relapse

PNFN

isotonic(gradual movement to the ground) and isometric (length can't be changed) contractions occur here..stretching legs

more years of overall health, good habits will make longer years

good wellness habits for you to life a healthier life

less money on healthcare, healthier population

good wellness habits for society

220 - your age

Equation for heart rate max:

heart rate range

min-. 64 times heart rate max(moderate) (64-75)

max- .95 times heart rate max (vigorous)

150 minutes a week

how many minutes a week is a moderate workout

vigorous

75 minutes a week

specific

mesurable

action-oriented

realistic

time-oriented

SMART stands for

specific

"start weight training"

mesurable

"increase the amount of weight I can safely lift"

action-oriented

"go to the gym three times per week"

realistic

"increase the weight i can lift by 20 percent"

time-oriented

"try my new weight program for eight weeks, then reassess"

physical fitness

physical activity

exercise

three primary levels of physical activity

physical fitness

a set of attributes that relate to one's ability to perform moderate to vigorous levels of physical activity without undue fatigue

physical activity

any bodily movement produced by skeletal muscles that result in an expenditure of energy

exercise

physical activity that is planned or structured, done to improve or maintain one or more of the components of fitness

MET

the standard metabolic equivalent used to estimate the amount of energy used by the body during physical activity,

cardiorespiratory endurance

muscular endurance

flexibility

body composition

health-related components of physical fitness

cardiorespiratory endurance

the ability of the cardio and respiratory system to provide oxygen to the working tissues and organs

muscular strength

ability of muscles to exert force

muscular endurance

ability of muscles to contract repeatedly over time

flexibility

ability of the joint to move through a full range of motion

body composition

refers to the amount of fat tissue vs. lean mass you have

light physical activity

<3 METs

yard work

house work

bathing

moderate physical activity

3-6 METs

walking 3-4.5 MPH

bicycling 5-9 MPH

dancing

softball

vigorous physical activity

>6 METs

jogging

running

circuit training

backpacking

agility

balance

coordination

power

speed

reaction time

6 skill related components of physical fitness

agility

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

balance

maintenance in equilibrium while you're stationary, standing, or choosing to move

coordination

use both senses and body to perform motors tasks smoothly and accurately

power

ability to perform work or ability to contract your muscles with high force quickly

speed

ability to perform movement in a short period of time

reaction time

time between a give stimulus and the initiation of the physical reaction to a stimulus

overload

progression

specificity

reversibility

individuality

rest and recovery

principles of fitness

overload

subjecting the body or body system to more physical activity than it is accustomed to

progression

a gradual increase in a training program's intensity, frequency, and/or time

specificity

the principle that only the body systems worked during training will show adaptations

reversibility

the principle that training adaptations will revert toward initial levels when training is stopped

individuality

the variable nature of physical activity dose-response or adaptations in different persons

rest and recovery

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

limit sedentary activities

watching TV, surfing the internet

at least 2 days a week include all major muscle groups and joints

work on your muscles fitness and flexibitly

at least 3 days a week: accumulate 150 or 75 minutes of activity in 10 min or longer sessions

exercise your heart and lungs with aerobic and or sports activities

light/lifestyle activity every day; as much as possible

be physically active

warm up properly

cool down properly

take time to properly learn skills

consume enough energy and water

select appropriate footwear and clothing

exercising safely includes

age

weight

current fitness level

disabilities

special health concerns

factors individuals should consider when designing fitness program

frequency

intensity

time

type

FITT formula

FITT formula

formula designed for a safe and effective program

range of motion

the movement limits that limbs have around a specific joint

pulmonary system

respiratory system also called the

air passageways and the lungs

respiratory system consists of

heart and blood vessels

cardiovascular system consists of

it applies oxygen and nutrients to large muscle groups to sustain continuous activity

cardiorespiratory fitness is key component to overall fitness because

deliver essential oxygen and nutrients to your body's cells and tissues and remove carbon dioxide and wastes

cardio and respiratory systems work together snd do what ?

ATP

Immediate energy system

non-oxidative (anaerobic)

oxidative (aerobic)

metabolic systems deliver essential energy

ATP

the form of energy that the body uses to function, our body breaks down nutrients to form

Immediate energy system

the ATP that we have stored in our muscle cells will be used away in seconds when we start to do activity

nonoxidative (anaerobic)

breaks down stored glucose, sugar, converts it to ATP, helps to support activity for up to 3 minutes

oxidative (aerobic)

slowly at the same time starts to work and produce the energy we need, utilizes oxygen, occurs in the mitochondria of our muscle cells, gonna give more ATP than the other systems

Improves your long term form of life

Helps how we think and how we process things

cardiorespiratory training benefits you how?

Monitor your resting heart rate. - way to keep track of changes related to your heart

Understand maximal oxygen consumption (VO2max).- your body's ability to utilize oxygen during an exercise

Test your submaximal heart rate responses.-

assessing cardiorespiratory fitness

5

3

ACSM frequency

moderte

vigorous

64-75%

76-95%

ACSM intensity

moderte

vigorous

30-60 min

20-60 min

ACSM time

moderte

vigorous

rhythmic, aerobic, large muscle group activity

ACSM type

design a balanced program

wear appropriate clothing and shoes

pay attention to the environment

drink enough water

avoiding injury during cardiorespiratory exercise

reduce painful activity, ice as needed

how to treat a muscle sprain

stop activity, use RICE, seek medical attention

how to treat a joint sprain

immobilization, medical treatment

how to treat a dislocation

reduce exercise, ice, stretch

how to treat tendonitis

stretch, ice, heat

how to treat a plantar fasciitis

use ice, anti inflam meds

how to treat a runners knee

ice, stretch

how to treat a shin split

rest, medical treatment, no exercise

how to treat a stress fracture

muscular strength

ability of a muscle to contract with maximal force

muscular endurance

ability of a muscle to contract repeatedly over an extended period of time

tendons

the connective tissues attaching muscle to bone

muscle fibers

the cells of the muscular system

myofibrills

thin strands within a single muscle fiber that bundle the skeletal muscle protein filaments and spend the length of the fiber

sarcomeres

basic functional contractile units within skeletal and cardiac muscle that contain both thin actin and thick myosin protein filaments

slow-twitch muscle fibers

muscle fiber type that is oxygen dependent and can contract over long periods of time

fast-twitch muscle fibers

muscle fiber type that is oxygen dependent and can contract over short periods of time

motor unit

a motor nerve and all the muscle fibers it control