HWS 212

Quiz 1

Wellness

Active pursuit of optimal health, vitality in all dimensions of the human experience.

Physical Wellness

Healthy body/weight/fat percent, lowering risk of disease, healthy diet, physical activity.

Emotional Wellness

Emotional stability; how well you deal with day-to-day stress, social skills, interpersonal relationships, appropriate responses.

Intellectual Wellness

Lifelong learning, problem solving, mind broadening, current events, thoughtful discussions.

Spiritual Wellness

Sense of meaning and purpose, helping others, altruism, prayer, nature.

Social Wellness

Development and maintenance of healthy relationships, support network.

Environmental Wellness

Behaviors within an environment and the impact of the environment on your health.

Occupational Wellness

Satisfaction in job or career.

Financial Wellness

Living comfortably.

Health Benefits of Exercise

Includes reduced risk of heart disease, diabetes, lower cancer risk, increased bone mass, delayed aging, increased longevity, and improved psychological well-being.

Cardiorespiratory Endurance

The heart's ability to pump oxygenated blood to the muscles and the muscles' capacity for this oxygen.

Muscular Strength

How much force a muscle can generate during a single maximal contraction.

Muscular Endurance

Ability of a muscle to generate submaximal force repeatedly over time.

Flexibility

Ability to move joints freely through their full range of motion.

Body Composition

Relative amounts of fat and lean tissue found in the body.

Subcutaneous Fat

Fat stored under the skin.

Visceral Fat

Internal fat that produces inflammatory proteins, potentially leading to health problems like diabetes.

Precontemplation Stage

No current plan to change unhealthy behavior.

Contemplation Stage

Aware of need to change and thinking about behavior change; can stay in this stage a long time.

Preparation Stage

Researching and planning to take action within a month.

Action Stage

Actively doing things to bring about behavior change.

Maintenance Stage

After 6 months of sustaining a change, it becomes a habit.

Termination/Adoption Stage

After 5 years of healthy behavior with no fear of relapse.

SMART Goals

Specific, Measurable, Attainable, Realistic, Time-bound goals.

FITT Acronym

Frequency, Intensity, Time, Type; guidelines for structuring exercise.

Type 1 Muscle Fibers

Slow twitch fibers that are resistant to fatigue and useful for endurance activities.

Type 2 Muscle Fibers

Fast twitch fibers that contract rapidly, powerful but fatigue quickly.

Muscle Fiber Type 2A

Fast twitch fibers that are highly adaptable based on training.

Muscle Fiber Type 2X

Fast twitch fibers with less adaptability, suitable for strength and power.

Principle of Progression

Systematic increase in exercise intensity to improve strength and fitness.

Principle of Overuse

The risk of injuring oneself by working out too much.

Mitochondria

Powerhouse of the cell, responsible for energy production.

PNF Stretching

Proprioceptive neuromuscular facilitation that combines stretching with alternating contractions and relaxations.

Dynamic Stretching

Type of stretching that involves movement.

Static Stretching

Type of stretching that involves holding a position.

Ballistic Stretching

Rapid stretching that can increase the risk of injury.

Fat

Can be essential fat or storage fat; healthy body fat ranges are 8%-19% for men and 21%-32% for women aged 20-39.