Health & Physical Fitness Comprehensive Study Guide

A comprehensive vocabulary review of physical fitness principles, nutrition, mental health, substance classifications, and social behaviors.

Physical fitness

The ability of your body systems to work together efficiently to keep you healthy and allow you to perform everyday tasks with the least amount of effort.

Cardiovascular endurance

Exercising the body for long periods without stopping.

Muscular strength

The absolute amount of force your muscles can produce.

Muscular endurance

The ability to use muscles repeatedly without tiring.

Flexibility

Moving joints fully through a wide range of motion.

Agility

Changing body positions quickly and efficiently.

Balance

Keeping an upright posture while standing or moving.

Coordination

Using senses together with designated body parts.

Power

Using strength quickly.

Reaction time

Time taken to move once you realize you need to act.

Speed

Covering a set distance or performing a movement in a short period.

RHR (Resting Heart Rate)

A level where a lower value signifies high cardiorespiratory fitness and a stronger, more efficient heart muscle.

Frequency (FITT Principle)

How often you exercise.

Intensity (FITT Principle)

How hard you exercise.

Time (FITT Principle)

How long you exercise.

Type (FITT Principle)

The specific kind of exercise you do.

Principle of Overload

The basic law of physical activity stating that the only way to produce fitness and health benefits is to require your body to do more than it normally does.

Principle of Progression

The rule stating that the total overload must be increased over time as the body adapts to past exercise levels.

Principle of Specificity

The rule stating that the explicit nature of the exercise performed dictates the precise health or skill benefits.

Threshold of Training

The absolute minimum amount of overload needed to begin building physical fitness.

Target Ceiling

A person's upper physiological safety limit of physical activity.

Carbohydrates (Energy Value)

Provides $4\,\text{calories per gram ( found in foods such as sugars, fibers, and starches)}$ .

Protein (Energy Value)

Provides $4\,\text{calories per gram}$.

Fat (Energy Value)

Provides $9\,\text{calories per gram}$.

Grams to Teaspoon Sugar Calculation

Divide the total grams of sugar by $4$ to determine total teaspoons.

Body Composition

The percentage of body weight made up of fat compared to lean tissues.

Micronutrients

Vitamins and minerals needed in minuscule amounts that contain zero direct calories and are critical for regulating bodily functions.

Complete proteins

Food sources containing all $9$ essential amino acids.

Incomplete protein

Food sources that lack one or more of the $9$ essential amino acids.

Unsaturated fats

Healthy fats that become liquid at room temperature.

Saturated fats

Fats that are solid at room temperature, found mostly in animal products.

Trans fats

Unhealthy, highly processed artificial fats found in particularly hydrogenated seed oils.

Stress

Physical, chemical, or emotional factors that cause physical and/or mental tension in the body.

Eustress

Good type of stress that helps you perform well and thrive.

Distress

Bad type of stress that triggers intense fight-or-flight reactions.

Body Image

An individual's personal perception, opinion, or mental picture of their physical self.

Body Dysmorphia

A psychological condition involving an extreme preoccupation or worry over slight, imagined, or unnoticeable physical flaws like complexion, scars, or hair.

Anorexia Nervosa

An eating disorder characterized by not eating or starving oneself due to an intense fear of becoming fat.

Bulimia Nervosa

An eating disorder involving a cycle of eating large amounts of food (bingeing) followed by purging via self-induced vomiting or laxative abuse.

Bigorexia

A mental disorder where an individual becomes pathologically obsessed with building muscle and permanently perceives themselves as too small.

Licit Drugs

Chemical compounds that are legal to possess.

Illicit Drugs

Illegal substances that are entirely prohibited outside legal boundaries.

Stimulants

Neuro-active agents that accelerate the central nervous system to spark a spike in immediate energy, mental alertness, blood pressure, heart rate, and breathing capacity.

Depressants (sedatives)

Chemical inputs that suppress the processing speed of the central nervous system, prompting full-body calmness while decreasing heart-rate, respiratory pace, and basic reaction times.

Narcotics

Highly addictive opiate derivatives designed to directly disrupt biological pain paths to blunt severe pain reception, typically inducing drowsiness or euphoria.

Hallucinogens

Dynamic substances that intensely distort baseline sensory reality fields causing users to see, hear, feel, or taste things that are completely fake.

Dissociative

Specialized mind-altering chemicals that disrupt perception patterns to evoke profound feelings of out-of-body detachment from your immediate setting and self.

Schedule I Drugs

Substances with the highest potential for abuse and dependence and no accepted medicinal use.

Schedule II Drugs

Substances with high potential for abuse and dependence, but with some accepted medicinal qualities.

Schedule III Drugs

Substances with moderate potential for abuse and dependence; accepted medicinal use requires a prescription.

Schedule IV Drugs

Substances with low potential for abuse and dependence; acceptable medicinal use requires a prescription.

Schedule V Drugs

Substances with the lowest potential for abuse and dependence; acceptable medicinal use requires a prescription.

Bystander

A person who witnesses unacceptable behavior—including bullying—but does nothing to stop it.

Cyberbullying

Bullying that takes place exclusively over digital devices.

Foods that Contain Carbohydrates

Sugars, Fibers, and Starches

Foods that contain protein

Meat, poultry, fish, eggs, dairy products, legumes, and nuts.

Foods that contain fiber

Vegetables, fruits, whole grains, legumes, and nuts.