PED 116 EXAM 1

Health

Overall condition of body and mind

Wellness

Ability to achieve optimal health

Nine Dimensions of Wellness

1. Physical

2. Emotional

3. Intellectual

4. Interpersonal

5. Cultural

6. Spiritual

7. Environmental

8. Financial

9. Occupational

Chronic Disease

Ongoing health condition

Health Span

How long you stay healthy

Six Stages of Change

1. Precontemplation

2. Contemplation

3. Preparation

4. Action

5. Maintenance

6. Termination

Exercise Intensity

High, Medium or Low: Difference between Max Heart Rate and Resting Heart Rate in given time

FITT Principle for Muscular Strength and Programming

Frequency (3-5 days a week)

Intensity (Target Heart-Rate Zone, Heart-Rate Reserve, MET/resting metabolic rate)

Time (20-60 minutes/day)

Type (mode of activity)

U.S. Government Healthy People Report’s Goal

1. Eliminate preventable diseases, disabilities, premature death. Improve American QoL

2. Achieve interest in health, eliminate inequality

3. Create social and physical environments that promote good health

4. Promote healthy behaviors for every life stage

Top Five Causes of Death in USA

1. Heart Disease

2. Cancer

3. Chronic Respiratory Diseases

4. Stroke

5. Accidents

Keys to Success when Making Change

1. Collecting data and recording in journal

2. Analyzing data

3. Setting specific “SMART” goals

4. Creating Plan of Action

5. Making Personal Contract

Best Way to Lose Body Fat

Moderate physical activity (150 mins/week, muscle-strengthening exercises 2+ days/week)

Increasing daily calorie expenditure (total calories burnt) and resting metabolic rate

Specificity of Training

To develop particular fitness component, perform exercises designed specifically for component

If you stop exercising, you lose:

50& of fitness improvements within two months

PAR-Q Questionnare

Pre-exercise screening for low-to-moderate exercise training before beginning new fitness program

Physical Activity Guidelines by U.S. Department of Health and Human Services

90 min/day of physical activity

150 min/week of moderate-intensity, 75 min/week of vigorous-intensity

For increased health benefits:

Moderate-intensity 300min/week

Vigorous-intensity 150min/week

Achieving/Maintaining Weight Loss

Moderate-intensity 60-90 min/day on most days of week

Muscular Strength & Endurance Training

1+ sets for 8-12 reps for 2 nonconsecutive days/week

Flexibility Training

ROM 2+ days/week, 10-30 sec per stretch

Neuromuscular Training

2-3 days/week

Five Physical Components of Health Related Fitness

1. Cardiorespiratory Endurance

2. Muscular Strength

3. Muscular Endurance

4. Flexibility

5. Body Composition

Cardiorespiratory Endurance

Body’s ability to perform prolonged, dynamic exercise at moderate to high levels (walking, jogging)

Muscular Strength

Amount of force muscle can produce in single maximum effort

Muscular Endurance

Muscle ability to perform physical tasks over time without tiring

Flexibility

Body ability to move parts through full ROM

Body Composition

Ratio of fat to fat-free mass

Five Physical Components of Skill-Related Fitness

Speed

Power

Agility

Coordination

Reaction & Movement Time

Glycogen

Converted glucose stored in liver and muscles for sudden high demand of energy

Glucose

Sugar delivered through bloodstream as major energy source for cells

Three Energy Systems

1. Immediate (Explosive)

2. Nonoxidative (Anaerobic)

3. Oxidative (Aerobic)

Immediate (Explosive) Energy System

Breaks down cellular ATP and CP to energize muscle cells (activities 10 sec or less)

Nonoxidative (Anaerobic) Energy System

Breaks down muscle stores of glucose and glycogen (start of exercise and high-intensity activities 10 sec - 2 min)

Oxidative (Aerobic) Energy System

Breaks down glucose, glycogen, and fats (requires O2 for ATP generation), (activity 2+ min)

Physical Activity

Body movement carried out by skeletal muscles that require energy (any movement that burns energy)

Exercise

Planned, repetitive movement to improve/maintain physical fitness (subset of Physical Activity)

Progressive Overload

Increasing amounts of stress on body causes adaptations that improve fitness

Lactic Acid

Metabolic acid from metabolism (breakdown) of glucose and glycogen

Static Stretching

Muscles are held at point in ROM

Ballistic Stretching

Muscles are repeatedly bounced

Dynamic Stretching

Joints moved through entire ROM

PNF (Proprioceptive Neuromuscular Facilitation)

Muscles are contracted before stretched

Passive Stretching

Force applied by outside force

Active Stretching

Contraction of opposing muscle

Precontemplation Stage

Unaware/deny behavior, don’t intend to change

Contemplation Stage

Aware of behavior, intend to change within 6 months

Preparation Stage

Plan to act or have made small changes, not yet consistent

Action Stage

Outwardly modify behavior and/or environment

Maintenance Stage

New lifestyle for at least 6 months

Termination Stage

Exited change, no longer tempted to relapse

Reversibility Principle

Fitness improvements are lost when bodily demands are lowered

Exercise Stress Test

Analyzes change in electrical activity in heart during exercise; flags heart diseases

Graded Exercise Test (GXT)

Starts at easy intensity and progresses to maximum capacity

Steps to Creating an Exercise Program

0. Get medical clearance

1. Assess self using the five health-related fitness components

2. Set goals

3. Choose activities by using the Physical Activity Pyramid

1st Level of Physical Activity Pyramid

Sedentary Activities

2nd Level of Physical Activity Pyramid

Strength Training and Flexibility

3rd Level of Physical Activity Pyramid

Cardiorespiratory Endurance

4th Level of Physical Activity Pyramid

Moderate-intensity physical activity