Health Test Review

Memorize Components as well.

Warm up, Cool down

The __________ is the activity your perform before your workout in order to get ready for it. The _________ is the activity you perform after you workout to help you recover

Health

The freedom from disease and debilitating conditions as well as optimal wellness in all five components: physical, emotional-mental, social, intellectual, and spiritual

Wellness

The positive component of health that includes having a good quality of life and a sense of well-being exhibited by a positive outlook on life

Physical Fitness

The ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living

Hypokinetic condition

A health problem caused by lack of physical activity - such as heart disease, high blood pressure, diabetes, osteoporosis, colon cancer or a high body fat level

Body composition, cardiorespiratory fitness, strength, muscular endurance, flexibility, and power

Components of Health-Related Fitness

Agility, balance, coordination, reaction time, speed

Components of Skill-Related Fitness

Self Management

Self-assessments are one type of self-management skill. Self-management skills are skills that help you to adopt and maintain a healthy lifestyle now and throughout life

Functional Fitness

Refers to the ability to function effectively when performing normal daily tasks

Emotional, intellectual, social, spiritual, physical

Components of Health and Wellness

Specific, measurable, attainable, realistic, timely

SMART

Process Goal

Goal relating to what you do rather than the product resulting from what you do (A goal that focuses on engaging in behavior for a period of time.)

Product Goal

Goal relating to what you get as a result of what you do (A goal that focuses on outcomes).

Long-Term Goal

A goal that takes months or even years to accomplish

Short-Term Goal

A goal that can be reached in a short time, such a few days or weeks

Choose a few goals at a time, put your goals in writing, keep a log to track your progress

Important guidelines for setting goals

Example of short-term product goal

Lose 4 pounds in the next three weeks.

Example of long-term process goal

Perform muscle fitness exercises three times per week for the next six months

Principle of Overload

The only way to produce fitness and health benefits through physical activity is to require your body to do more than it normally does.

Principle of Progression

The amount and intensity of your exercise should be increased gradually.

Principle of Specificity

The particular type of exercise you perform determines the particular benefit you receive.

Three principles of training

Overload, Progression, Specificity

Frequency, Intensity, Time, Type

FITT

Threshold of Training

Minimum amount of overload needed to achieve physical fitness

Age, Environment, Heredity, Maturation

Factors that contribute to physical fitness

Moderate Physical Activity

First step of the Physical Activity Pyramid

Vigorous Aerobics

Second step of the Physical Activity Pyramid

Vigorous sport and recreation

Third step of the Physical Activity Pyramid

Muscle fitness exercises

Fourth step of the Physical Activity Pyramid

Flexibility exercises

Fifth step of the Physical Activity Pyramid

Fitness Target Zone

Correct range of physical activity