PE CBE

Pronation

Pronation

an inward rolling of the foot in walking or jogging.

Personal Fitness

The result of a way of life that includes living an active lifestyle, maintaining good or better levels of physical fitness, consuming a healthy diet, and prating good health behaviors throughout life.

Health

A state of well-being that includes physical, mental, emotional, spiritual, and social aspects.

Wellness

The attainment and maintenance of a moderate to high level of physical, mental, emotional, spiritual, and social health.

functional health

a person's physical ability to function independently in life, without assistance

Physically active lifestyle

a way of living that regularly includes physical activity such as walking, climbing stairs, or participating in recreational movements.

Sedentary lifestyle

an inactive lifestyle

exercise

physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness

physical fitness

A level of individual physical ability that allows a person to perform daily physical tasks effectively with enough energy reserves for recreational activities or unexpected physical challenges.

Risk Factors for Heart and Artery Diseases

- Heredity (history of CVD prior to age 55 in family members)
- Gender (male)
- Smoking
- Hypertension
- High Blood Cholesterol, High LDL and/or Low HDL
- Glucose intolerance (diabetes)
- Lack of exercise
- Obesity (30% or more overweight)
- Stress

Risk Factor

a condition or trait that increases the likelihood that people will develop chronic diseases.

Hypokinetic

Physically inactive or sedentary

Cardovascular disease

heart and blood vessel disease

hypertention

high blood pressure

Osteoporosis

A condition in which the body's bones are porous and break easily.

Obesity

excessive body fat; excessive weight (20% or more above appropriate weight)

Cholesterol

a body fat

Triglycerides

a blood fat

heart attack

the blockage of vessels feeding the heart, causing the death of heart tissue

How many times are smokers more likely to have a heart attack?

2 times

How long does it take smokers who choose to stop smoking and start an active lifestyle to reduce their risk of heart attack to those of non-smokers?

2 - 3 years

Smokers tend to be less ----- than non-smokers.

Less active -- increases their risk of premature chronic disease.

Stroke

Blockage of blood flow to the brain

Hypertension is associated with:

- genetic makeup
- aging
- high salt or sodium intake
- obesity
- excessive alcohol consumption

atherosclerosis

A disease characterized by the buildup of fatty materials on the inside walls of the arteries, blocking blood flow -- an increased risk for ppl with high cholesterol and triglyceride levels

Total Cholesterol in the blood

Combination of the fats that we eat and fats that the body produces.

High-density lipoprotein (HDL)

good cholesterol --
blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease

low-density lipoprotein (LDL)

bad cholesterol --
blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls

very low density lipoproteins (VLDL)

bad cholesterol --
lipoproteins that transport triglycerides and other lipids from the liver to various tissues in the body

Body Composition

the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons

stress

the physical and psychological responses of your body as you try and adapt to stressors.

What is total fitness?

physical, mental, social, and emotional components

What are the four components of the FITT formula?

Frequency, Intensity, Time, Type

What are the benefits of exercise?

health-related physical fitness, skill-related physical fitness

What are the five parts of health

related physical fitness? - Cardiovascular, strength, muscular endurance, flexibility, and body fatness

What are three types of injuries?

overuse injury, a side stitch, microtrauma

How can you avoid these injuries? (hink: RICE formula)

Rest, Ice, Compress, Elevate

What happens when you overheat?

hyperthermia

What happens when you get to cold?

hypothermia

What are some contraindicated exercises?

deep squat, unsupported forward flexing, the plow, the hurdler's stretch, the back bend, and both the full and straight-leg sit-up

Why is the warm up phase important?

to stretch the muscles, increase the heart rate and blood circulation

Why is the cool down phase important?

helps you recover

How do you calculate your exercise heart rate?

count your pulse

How does exercise relate to good health?

good physical fitness = overall health and wellness

What are risk factors that contribute to coronary heart disease?

primary and secondary

Which factor is more important?

Primary

What are primary risk factors?

smoking, high blood pressure, high fat levels

What are secondary risk factors?

stressful living, drinking a lot of alcohol

Why is Cardiovascular fitness so important?

it exercises your entire body for long amounts of time without stopping

What are 7 ways exercise helps reduce the risk of cardiovascular disease?

healthy arteries in the heart, low cholesterol, healthy immune system, healthy bones, fit muscles, healthy lungs, strong heart muscle

What are two types of anaerobic exercise?

running and swimming

Why is anaerobic exercise dangerous?

it's so intense that you cant sustain it for long

What is an example of aerobic exercise?

running on a treadmill

Why is aerobic exercise better?

it allows the heart to supply all the oxygen to your muscles

What are 5 health issues stress causes?

acne flares up, headaches, neckaches, backaches, high blood pressure

What is eustress?

positive stress

What is an example of eustress?

riding a roller coaster

What is distress?

negative stress

What is an example of distress?

being scared of riding the roller coaster

How can exercise reduce stress?

makes you fit, health, and better to handle future stress situations

What is the relationship between calorie consumption and calorie expenditure?

We intake more calories than we can burn off

How can strength training contribute to total fitness?

increases muscle size

What are 4 negative side effects to anabolic steroids?

high blood pressure, increased chance of heart attack, strokes, and high cholesterol

What is anorexia nervosa?

a serious eating disorder where the person stops eating to try and be thin

What are some health problems with anorexia nervosa?

reproductive system problems, and loss of bone density

What is bulimia?

eating disorder where the person eats large amounts of food in short periods of time and then throws them back up

What are some health problems with bulimia?

loss of teeth, gum disease, and severe digestive propblems

How many liters of water should you drink a day?

2 or 3

What are seven activities that reduce stress?

Rest in a quiet place, reduce breathing rate, reduce mental activity, reduce muscle tension, manage time, take action, don't let the little things bother you

What are the five steps to plan an exercise program?

Collect information, Consider Activities, Set goals, Structure program plan and write it down, Evaluate program

What is muscular endurance?

the ability to contract muscles for a long time without tiring

What is muscular strength?

the amount of force a muscle can exert

What is are 3 benefits in having good flexibility?

better performance, better posture, reduces risk of injury

What are 4 safe stretching techniques?

Curl up, Reverse Curl, High and Thigh stretch, Knee to Nose stretch

What is the obese percent of male fat?

30 percent

What is the obese percent of female fat?

35 percent

What happens if you have too much fat?

High cholesterol

How do you maintain body fat?

exercise

What are the six nutrient groups?

Grains, Vegetables, Fruits, Oils, Milk, Meat and Beans

How do you maintain a healthy diet?

eat foods containing all six nutrients

What are 3 warning signs for an eating disorder?

wearing baggy clothing, pretending to eat, and exercising in private

What is quackery?

advertising or selling that uses false claims

How can you asses your body weight?

measure skin fold thickness with a caliper

A muscle pull is another name for what?

a strain

How many minutes should a heart cool

down last? - 1 to 3

How many times a week should you exercise to receive benefits?

3

Which is a non

controllable risk factor for coronary heart disease? - heredity

Regular exercise helps improve cardiovascular fitness by doing what?

reducing LDL levels

When exercising for muscular endurance, what is the minimum number of repetitions that should be done in one set?

9

A female with 15 percent body fat is what?

underfat/ lean

Ideally, you should try and have what?

the right amount of stress

What type of stress should you concentrate on?

eustress

What organization is not concerned with consumer protection?

State Department

What nutrient helps carry waste out of and nutrients into your cells?

water

Short answer essay: discuss the differences between and the benefits of aerobic and anaerobic exercise

Aerobic exercise: Stead Activity in which the heart can supply all the oxygen the muscles need. Anaerobic exercise: Physical activity done in short, fast bursts in which the heart cannot supply oxygen as fast as muscles use it.

Short answer essay: discuss the four components of the FITT formula and how they apply to your exercise program

Frequency, intensity, time, type of training

Aerobic exercise

Stead Activity in which the heart can supply all the oxygen the muscles need.

Anaerobic exercise

Physical activity is done in short, fast bursts in which the heart cannot supply oxygen as fast as muscles use it.

How does exercise affect your heart rate?

Exercise increases your heart rate, the more vigorous the activity, the greater the increase in the number of beats per minute.

How does a cool

down affect your heart rate? - Walking or slow jogging after vigorous physical activity can cause your heart rate to return to normal faster than it would if you were standing still.