College Gym Midterm Flashcards

Health

The overall condition of a person's body or mind and the presence or absence of illness or injury

Wellness

The ability to achieve optimal health through personal decisions

Physical wellness

How well your body functions through habits like exercise and nutrition

Emotional wellness

Ability to deal with feelings

Intellectual wellness

Active thinking and problem solving

Social wellness

Maintaining relationships and participating in society

Cultural wellness

Respecting your culture and others

Spiritual wellness

Finding meaning and purpose in life

Environmental wellness

Quality and health of surroundings

Financial wellness

Managing money and living within means

Occupational wellness

Satisfaction and fulfillment from work

Top causes of death 2020

Heart disease cancer and COVID 19

Leading causes of death ages 15 to 24

Unintentional injury motor vehicles and suicide

Lifestyle factors

Diet inactivity smoking alcohol

Physical activity

Any movement using skeletal muscles that requires energy

Exercise

Planned structured repetitive movement for fitness

Minimum moderate activity

150 minutes per week

Minimum vigorous activity

75 minutes per week

Weight maintenance recommendation

About 90 minutes per day

Cardiorespiratory endurance

Ability to perform long duration large muscle exercise at moderate to high intensity

Benefits of cardiorespiratory endurance

Higher stroke volume lower resting heart rate increased mitochondria lower disease risk

Pulmonary circulation

Heart to lungs and back for oxygen exchange

Systemic circulation

Heart to body for oxygen delivery

Blood flow path

Vena cava right atrium tricuspid valve right ventricle pulmonary artery lungs pulmonary veins left atrium mitral valve left ventricle aorta

Muscular strength

Maximum force a muscle can produce in one effort

Muscular endurance

Ability to contract repeatedly over time

Hypertrophy

Increase in muscle fiber size

Atrophy

Decrease in muscle fiber size

Slow twitch fibers

Fatigue resistant used for endurance

Fast twitch fibers

Powerful fast contracting fatigue quickly

Isometric contraction

Muscle contracts without changing length

Isotonic contraction

Muscle contracts with length change

Concentric phase

Muscle shortens

Eccentric phase

Muscle lengthens

Exercise order rule 1

Work large muscle groups first

Exercise order rule 2

Perform multi joint exercises first

FITT Frequency

How often you exercise

FITT Intensity

How hard you exercise

FITT Time

How long you exercise

FITT Type

Type of activity

FITT Volume

Frequency times intensity times time

FITT Progression

How training increases over time

Actin

Thin filament with binding sites

Myosin

Thick filament with heads that pull

Calcium

Triggers binding by exposing sites

Troponin

Shifts tropomyosin when calcium binds

Tropomyosin

Blocks binding sites during rest

Muscle contraction step 1

Electrical signal releases calcium

Muscle contraction step 2

Calcium exposes binding sites

Muscle contraction step 3

Myosin binds to actin

Muscle contraction step 4

Myosin pulls actin

Muscle contraction step 5

ATP causes release and reset