Physical health

physical activity

any movement that makes your body use extra energy

fitness

being able to handle physical work and play each day without getting overly tired

exercise

planned physical activity done regularly to build or maintain ones fitness

endurance

the ability to perform difficult physical activity without getting overly tired

muscle endurance

the ability of a muscle to repeatedly use force over a period of time

cardiovascular endurance

the measure of how well your heart and lungs work during moderate to vigorous physical activity or exercise

strength

the ability of your muscles to use force

flexibility

the ability to move your joints fully and easily through a full range of motion

aerobic exercise

rhythmic, moderate to vigorous activity that used large amounts of oxygen and works the heart and lungs

anaerobic exercise

intense physical activity that builds muscle but does not use large amounts of oxygen

body composition

the proportions of fat, bone, muscle, and fluid that make up body weight

warm up

gentle exercise that get heart muscles ready for moderate to vigorous activity

cool down

gentle exercises that let the body adjust to ending a workout

muscular system

includes tissues that move parts of the body and control the organs

About how many muscles are in the body?

600

What are the types of muscles?

(3) skeletal, smooth, and cardiac

skeletal system

framework of bones and other issues that supports the body

joints

the places where two or more bones meet

How many bones are in the body?

206 bones

tendons

a type of connecting tissue that joins muscles to bones and muscles to muscles

ligaments

a type of connecting tissue that holds bones to other bones at the joint

cartilage

strong, flexible tissue that allows joints to move easily, cushion bones, and supports soft tissues

circulatory system

the group of organs and tissues that act as transfer stations carrying needed materials to cells and removing their waste products

arteries

blood vessels that carry blood away from the heart to various parts of the body

veins

blood vessels that carry blood from all parts of the body back to the heart

capillaries

tiny blood vessels that carry blood to and from almost all body cells and connect arteries and veins

pulmonary circulation

takes place when blood travels from the heart through the lungs and back to the heart

systemic circulation

when oxygen rich blood travels to all body tissues except the lungs

blood pressure

the force of blood pushing against the walls of the blood vessels

plasma

the yellowish watery part of the blood (makes up half its volume)

What is our blood made of?

red blood cells, white blood cells, plasma, platelets

What blood type is the universal donor?

type O negative

What are the three primary barriers for people trying to increase their physical fitness?

time, access to convenient facilities, and safe environments in which to be active

About how many of US adolescents regularly participate in vigorous physical activity?

one-half

How many US children and adolescents spend four hours or more watching TV daily?

one-quarter

What does the FITT principle stand for?

F= frequency of exercise

I= intensity of exercise

T= time of exercise

T= type of exercise

What percent of kids are willing to take changes to get their whole family healthier?

85%

What percent of kids worry about their parent’s health?

51%

What percent of parents want to get healthier?

79%

What percent of parents say having a child made them want to take better care of their own health?

72%

What percent of kids say they want their parents to get healthier?

69%

What percent of parents say they would make healthy changes if their child asked them to?

92%

What percent of all sports injuries can be traced back to faulty training methods and improper warm up techniques?

60%

stress fractures

tiny cracks in the bond and joints caused by the strain of repeated motion

sprain

strong ligaments that hold the foot, ankle, and lower calf in alignment are suddenly torn apart

How can you safely exercise or play a sport?

planning ahead, stretching, cooling down, using proper equipment (helmets, proper shoes)

How can you measure your exercise heart rate?

right after exercising measure your pulse rate in 10 seconds then multiply by 6

heartbeat

the sound of the valves in your heart closing as they push blood from one chamber to another

heart rate

the number of time the heart beats per minute (BPM)

pulse

the beat of the heart that can be felt in any artery that lies close to the skin

What is the average resting heart rate for high school students?

72 BPM

What is the average resting heart rate for middle school students?

85 BPM

stroke volume

the amount of blood pumped for each heartbeat

radial artery

your pulse in the wrist

carotid artery

pulse point in the neck

resting pulse

the lowest your heart rate would go during the day

How do you measure just your pulse rate? (resting)

beats in 30 seconds multiplied by 2

Does the right or left side of your heart pump carbon dioxide to the lung?

the right side

Does the right or left side of your heart pump oxygen to the lung?

the left side of the heart

septum

divides the heart into right and left sides

Which sides of the heart are the receiving chambers?

the right atrium and the left atrium

What sides of the heart are the pumping chambers?

right ventricle and left ventricle

Dehydration

the excessive loss of water from the body

Anabolic steroids

substances that cause muscle tissue to develop at an abnormally high rate (can lead to heart attacks and brain and liver cancer)

conditioning

training to get into shape for physical activity or sport

overworking

conditioning too hard or too often without enough rest between sessions

Minor injuries

sprain, tendonitis

sprain

an injury to the ligament connecting bones at a joint

tendonitis

painful inflammation and swelling of a tendon caused by overuse

major injuries

dislocation, fracture, stress fractures

dislocation

major injury that happens when a bone is forced from its normal position within a joint

fracture

a break in a bone

stress fractures

small fracture caused by repeated strain on a bone

PRICE procedure

protect, rest, ice, compress, elevate

About how many children and teens in the US are overweight?

9 million

What percent of school children do not consume 5 or more serving of fruits and vegetables a day?

80%

dynamic stretching

controlled leg and arm swings

• there is no bouncing or sudden movement

static stretching

• involves holding a position

• stretch slowly, smoothly in a sustained fashion

calisthenic exercises

using your own body weight and do not require weights (push ups)

dynamic exercises

the resistance force is movable (free weights)

static exercises

when force is exerted against an immovable object

What are the four components of physical fitness?

• muscular strength and endurance

• cardio respiratory endurance

• flexibility

• maintaining a healthy body composition