Chapter 1 – Physical Fitness and Wellness (Hoeger et al., 16e)

30 vocabulary flashcards covering key terms, concepts and guidelines from Chapter 1: Physical Fitness and Wellness.

Physical Activity

Any bodily movement produced by skeletal muscles that requires energy expenditure and yields progressive health benefits.

Exercise

A planned, structured and repetitive form of physical activity performed to improve or maintain one or more components of physical fitness.

Physical Inactivity

A lifestyle with insufficient amounts of movement; the second-greatest public-health threat after tobacco use.

Sitting Disease

Health risks associated with prolonged sitting, including metabolic problems, faster aging, cognitive decline and higher premature-mortality risk.

Moderate-Intensity Activity (MI)

Physical activity that noticeably accelerates heart rate (e.g., brisk walking); guideline minimum is 150–300 min per week.

Vigorous-Intensity Activity (VI)

Activity that substantially increases heart rate and breathing (e.g., running); guideline minimum is 75–150 min per week.

Physical Activity Guidelines for Americans

Federal recommendations outlining duration, intensity and frequency of activity needed for health, fitness and weight-control goals.

Health-Related Fitness Components

Five elements linked to disease prevention: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition.

Performance-Related Fitness Components

Six skills for athletic success: agility, balance, coordination, reaction time, speed and power.

Cardiorespiratory Endurance

Ability of the heart, lungs and blood vessels to deliver oxygen during sustained physical effort.

Muscular Strength

Maximum force a muscle or muscle group can exert in a single effort.

Muscular Endurance

Ability of a muscle to exert sub-maximal force repeatedly or for an extended time.

Flexibility

Range of motion around a joint or series of joints.

Body Composition

Relative amounts of fat, bone, water and lean tissue in the body.

Agility

Capacity to change body position rapidly and accurately.

Balance

Ability to maintain the body’s equilibrium while stationary or moving.

Coordination

Integration of eye, hand and foot movements to perform smooth, accurate motor tasks.

Reaction Time

Elapsed time between stimulus presentation and the initiation of movement.

Speed

Ability to perform a movement in a short period of time.

Power

Rate of performing work; a combination of strength and speed.

Wellness

A constant, deliberate effort to optimize health and achieve highest well-being potential beyond mere absence of disease.

Seven Dimensions of Wellness

Physical, emotional, intellectual, social, spiritual, environmental and occupational components that require balance for overall wellness.

Health Fitness Standards

Minimum fitness thresholds linked to disease-risk reduction and improved metabolic health.

Physical Fitness Standards

Higher fitness levels required for optimal quality of life or sport performance.

Body Mass Index (BMI)

Weight-for-height index; maintaining BMI < 30 is a CDC-identified habit for chronic-disease risk reduction.

Resting Heart Rate (RHR)

Number of heart beats per minute at rest; ≤59 bpm is rated excellent, ≥90 bpm poor.

Blood Pressure

Force of blood on arterial walls; normal <120 systolic and <80 diastolic mm Hg.

Stage 1 Hypertension

Blood pressure category of 130–139 systolic OR 80–89 diastolic mm Hg.

Sedentary Lifestyle (Steps)

Five CDC Longevity Habits

30 min MI activity, never smoking, healthy diet, BMI < 30 and reduced daily sitting time.