Wellness, Fitness, and Cardiorespiratory Endurance

Comprehensive vocabulary flashcards covering introduction to health and wellness, dimensions of wellness, stages of behavior change, cardiorespiratory system physiology, energy systems, and principles of physical fitness.

Health

The overall condition of the body or mind, including the presence or absence of illness or injury.

Wellness

Optimal health and vitality, encompassing all dimensions of well-being.

Risk Factor

A condition or behavior that increases an individual's chances of developing disease or sustaining injury.

Physical Wellness

The dimension of wellness that includes the body's overall condition, fitness level, absence of disease, and ability to care for oneself.

Emotional Wellness

The dimension of wellness involving the ability to understand and attend to one's feelings, monitor reactions, accept oneself, and maintain emotional stability.

Intellectual Wellness

The dimension of wellness developed by continually challenging the mind to detect problems and seek solutions.

Interpersonal Wellness

The dimension of wellness centered on developing and maintaining satisfying and supportive friendships and family relationships through communication and intimacy.

Cultural Wellness

The dimension of wellness involving creating relationships with diverse individuals, valuing one's own cultural identity, and avoiding stereotyping.

Spiritual Wellness

The dimension of wellness based on possessing a set of guiding beliefs, principles, or values that give meaning and purpose to life.

Environmental Wellness

The dimension of wellness defined by the livability of surroundings, including clean natural resources, food safety, and community safety.

Financial Wellness

The dimension of wellness involving the ability to live within one's means, balance income and expenses, stay out of debt, and manage money with peace of mind.

Occupational Wellness

The dimension of wellness measured by the level of personal happiness, fulfillment, and positive connection experienced through one's work.

Chronic Disease

A health condition that develops and continues over a long period of time, such as heart disease, cancer, or stroke.

Target Behavior

An isolated lifestyle behavior selected as the specific object of a behavior change program.

Transtheoretical Model

A self-management model describing lifestyle behavior change through distinct stages: Precontemplation, Contemplation, Preparation, Action, and Maintenance.

Precontemplation Stage

The stage of change where an individual does not believe they have a problem and has no intention of modifying their behavior.

Contemplation Stage

The stage of change where an individual acknowledges a problem and intends to take action within $6\,\text{months}$, while still weighing costs and benefits.

Preparation Stage

The stage of change where an individual plans to take action within a month and may have begun making small, inconsistent behavior adjustments.

Action Stage

The stage of change where an individual actively modifies their behavior and environment, expending high energy while managing risks of reverting to old patterns.

Maintenance Stage

The stage of change where an individual has sustained a healthier lifestyle for at least $6\,\text{months}$ and focuses on preventing relapse.

SMART Goals

A goal-setting protocol ensuring targets are Specific, Measurable, Attainable, Realistic, and Time frame-specific.

Cardiorespiratory System

The body system responsible for circulating blood, consisting of the heart, blood vessels, and respiratory system.

Pulmonary Circulation

The portion of the circulatory system moving blood between the heart and lungs, controlled by the right side of the heart.

Systemic Circulation

The portion of the circulatory system moving blood between the heart and the rest of the body, controlled by the left side of the heart.

Vena Cava

Large vessels (superior and inferior) through which oxygen-poor blood returns from the body into the right atrium of the heart.

Aorta

The body's largest artery, which receives oxygenated blood pumped from the left ventricle for distribution throughout the body.

Systole

The period of contraction of the heart muscle.

Diastole

The period of relaxation of the heart muscle.

Blood Pressure

The force exerted by blood against the walls of blood vessels, created by the heart's pumping action; typical resting blood pressure is $120/80\,\text{mmHg}$.

Veins

Blood vessels that carry blood toward the heart.

Arteries

Blood vessels that carry blood away from the heart.

Capillaries

Microscopic blood vessels that distribute blood directly to tissue cells for gas and nutrient exchange.

Endothelial Cells

Cells lining blood vessels that release nitric oxide to promote blood vessel dilation and blood flow.

Coronary Arteries

Branching vessels off the aorta that supply oxygenated blood directly to the heart muscle itself.

Respiratory System

The system comprising the lungs, air passages, and breathing muscles that delivers oxygen to the body and eliminates carbon dioxide.

Alveoli

Tiny air sacs within the lungs where gas exchange occurs between air and the blood supply.

Metabolism

The sum of all cellular chemical processes required to sustain life and maintain body functions.

Metabolic Rate

The rate at which the body expends energy.

Adenosine Triphosphate (ATP)

The primary energy currency used by cells to power physical and metabolic activity.

ATP-PCr System

The immediate energy system supplying explosive energy for very short duration activities by breaking down stored ATP and creatine phosphate (CP).

Nonoxidative Energy System

The anaerobic energy system breaking down glucose and glycogen without oxygen to supply energy for high-intensity exercise lasting up to $2\,\text{minutes}$.

Oxidative Energy System

The aerobic energy system utilizing oxygen inside mitochondria to break down carbohydrates and fats for long-duration activities.

Mitochondria

Cellular structures in which carbohydrates and fats are processed aerobically to generate ATP.

Maximal Oxygen Consumption ($VO_{2\text{max}}$)

The highest rate of oxygen consumption an individual can achieve during maximum physical exertion.

Target Heart Rate Zone

The range of exercise heart rates required to obtain optimal cardiorespiratory fitness adaptations.

Heart Rate Reserve (HRR)

The numeric difference between maximum heart rate ($HR_{\text{max}}$) and resting heart rate ($HR_{\text{rest}}$).

Metabolic Equivalent (MET)

A unit representing resting metabolic rate, equal to an oxygen uptake of $3.5\,\text{mL}\cdot\text{kg}^{-1}\cdot\text{min}^{-1}$.

Rating of Perceived Exertion (RPE)

A subjective scale used by exercisers to quantify their felt intensity during physical activity.

Radial Pulse

The heart rate measurement taken at the wrist on the radial artery located just beneath the thumb.

Hydration Urine Chart

A color assessment scale where clear or pale urine indicates adequate hydration and dark yellow or brownish shades indicate dehydration.

Physical Activity

Any body movement generated by skeletal muscles that results in energy expenditure.

Exercise

A subset of physical activity consisting of planned, structured, and repetitive bodily movements performed to improve or maintain physical fitness.

Physical Fitness

A set of physical attributes that allows the body to adapt and respond to the demands and stress of physical exertion.

Calorie

The common unit for kilocalorie, defined as the amount of heat energy needed to raise the temperature of $1\,\text{liter}$ of water by $1^\circ\text{C}$.

Cardiorespiratory Endurance

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity levels.

Muscular Strength

The maximum amount of force a muscle can generate in a single maximal contraction.

Relative Strength

The maximum force exerted by a muscle relative to an individual's body weight, size, or muscle mass.

Muscular Endurance

The ability of a muscle to remain contracted or to contract repeatedly over an extended period without fatigue.

Flexibility

The ability of joints to move through their full ranges of motion.

Adaptation

The long-term physiological changes that occur in body systems in response to physical exercise training.

Specificity

The training principle stating that developing a specific fitness component requires performing exercises tailored specifically to that component (SAID principle).

Progressive Overload

The training principle stating that increasing amounts of stress placed on the body force physical adaptations and fitness gains.

Reversibility

The training principle stating that fitness improvements are lost when training demands on the body are reduced or halted.

Overtraining

A condition caused by excessive volume or intensity of exercise without adequate recovery, resulting in persistent fatigue, aching joints, and reduced performance.