Midterm_Review_-_Discussion_in_Class

World Health Organization (WHO) definition of health

A state of complete physical, mental, and social well-being, and not just the absence of disease or infirmity.

Seven dimensions of health

Spiritual, occupational, physical, emotional, social, environmental, intellectual.

Social health or well-being

The ability to relate and interact with others.

Spiritual health or well-being

A sense of inner peace, satisfaction, and confidence.

Regular exercise among Americans

A minority of Americans exercise regularly.

Leading cause of death in the US

Heart disease and cancer.

Skill-related fitness elements

Agility, balance, speed, coordination, power, reaction.

Agility

The ability to rapidly change your position in space with speed and accuracy.

Lifestyle of American youth today

Mostly spending hours (>7.5) in front of a screen.

Purposes of physical evaluation when beginning an exercise program

Assess current fitness, motivation, evaluate progress, identify special needs.

Three components of muscular fitness

Muscular strength, muscular endurance, and flexibility.

Trend of heart disease

Rising.

Definition of exercise

A physical activity planned/structured to improve health.

Aerobics

Another term for Cardiovascular endurance that involves the presence of oxygen to produce energy and maintain effort.

Systolic and diastolic definition

Systolic: pressure in artery during heart contraction; Diastolic: pressure in artery when heart rests between beats.

Normal blood pressure reading

120/80.

VO2max definition

The greatest rate at which oxygen is consumed during exercise.

Muscular strength definition

Maximal force applied against a resistance.

Muscular endurance definition

The ability to sustain repeated contractions over a period.

Average push-ups for college students

23-28 for men, 18-24 for women.

Flexibility test

Sit and reach.

Benefits of physical activity

Lower risk of diabetes, heart disease, and improved cognitive function.

First step of a good warm-up

An active warm-up that increases heart rate, prepares the nervous system, and readies muscles for exercise.

Best location to measure exercise pulse

Carotid artery.

Effect of aerobic exercise on blood flow

Decrease in stroke volume; the heart contracts more efficiently and needs to beat less.

Three major principles of weight training

Progression, overload, specificity.

Recommended rate of perceived exertion during exercise

Moderate to hard.

Recommended days and time for cardiorespiratory fitness

3-5 days a week, 20-30 minutes.

Energy source for anaerobic activity

Primarily carbohydrates.

Benefits of weight training

Lower heart disease and diabetes risk, cognitive benefits.

Minimum reps, sets, and days for muscular strength and endurance program

2-4 sets of 8-12 repetitions, usually 2-3 days a week.

Neural changes attributed to strength gains in early lifting program

Higher motor unit recruitment, decreased antagonist muscle activation, and reduced sensitivity of strength-limiting factors.