Health and Wellness Flashcards Chapters 1-3

What following lifestyle factor is the leading preventable cause of death?

Smoking

The terms “health” and “wellness” mean the same thing. True or false?

False

Genetics partially determine whether we develop certain disease (such as breast cancer), regardless of our health habits

True or false?

True

What is “health?”

The overall condition of a person's body or mind and the presence or absence of illness or injury.

What is “wellness?”

The ability to achieve optimal health and vitality to live life to its fullest, largely determined by lifestyle choices.

What are the nine dimensions of wellness?

Physical, emotional, intellectual, interpersonal, cultural, spiritual, environmental, financial, and occupational

Physical wellness includes…

Your fitness level and your ability to care for yourself

emotional wellness reflects…

Your ability to understand and attend your feelings

intellectual wellness involves…

Active, curious minds that are able to detect problems and seek solutions to questions about themselves and the larger world

interpersonal wellness includes…

The ability to develop and maintain satisfying and supportive relationships.

cultural wellness refers…

To the way you interact with others who are different from you and includes accepting, valuing, and celebrating different cultural ways

spiritual wellness involves…

They guiding beliefs, principles, or values that give meaning and purpose to your life

environmental wellness is…

Defined by the livability of your surroundings, including the health of the planet

financial wellness is…

The ability to to live within your means and manage your money in a way that gives you peace of mind.

occupational wellness is…

The level of happiness and fulfillment you gain through your work

What are the 3 leading cause of deaths in the united states (2023)?

Heart disease, cancer, and unintentional injuries

What is the leading cause of death for young Americans in 2023?

Unintentional Injuries, suicide, homicide

What is physical fitness?

A set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort

What is behavior change?

A lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones.

what is self-efficacy?

The belief in one’s ability to take action and perform specific tasks

What is the locus of control?

The figurative “place” a person designates as the source of responsibility for the events in their life

What is self talk?

A person’s internal dialogue

What is exercise?

Planned, structured, repetitive movement intended to improve or maintain physical fitness

What is contemplation?

I admit I have a problem but still worry about the costs of change. I’ll take Addison in 6

Months

What are the 5 stages of change?

Precontemplation, contemplation, preparation, action, maintanence

What is the SMART criteria?

Specific, Measurable, Attainable, Realistic, and Time-frame-specific.

What is the healthy 2030 initiative?

An initiative that aims to prevent disease and improve American’s quality of life

What is risk factor?

A condition that increases one’s chance of disease or injury

Chronic disease:

Those that develop and continue over a long period of time

What are lifestyle choices?

Conscious behaviors that can increase or decrease a persons risk of disease or injury.

What does sedentary mean?

Physically inactive; literally, “sitting”

What is a target behavior?

An isolated behavior selected as the object of a behavior change project

What is physical activity?

Body movement that is carried out by the skeletal muscles and requires energy.

Exercise is…

Planned, structured, repetitive movement intended to improve or maintain physical fitness.

What is a calorie?

A measure of energy equal to the amount of heat it takes to raise the temperature of 1 liter of water 1

What are the health- related fitness components?

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition

What is cardiorespiratory endurance?

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

What is oxygen?

An element that is critical for generating usable energy in the body and is an important component of carbohydrates, fats, and proteins

What vessels connect arteries and veins?

Capillaries

Vitamins may do what?

Help us use proteins, fats, and carbs

What is muscular strength?

The ability of a muscle to exert force in a single maximum effort

Relative strength is…

The maximum force exerted, relative to body weight, body size, and muscle size

What is your metabolism?

The sum of all the vital processes by which food energy and nutrients are made available to and used by the body

What is muscular endurance?

The ability of a muscle to remain contracted or to contract repeatedly for a long period of time.

What is flexibility?

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

What is body composition?

The proportion of fat and fat-free mass (muscle, bone, and water) in the body.

What is fat-free mass?

The nonfat component of the human body, consisting of skeletal muscle, bone, and water.

What is a somatotype?

A body-type classification system that describes people as predominantly muscular (mesomorph), tall and thin (ectomorph), or round and heavy (endomorph)

What is skill (neuromuscular)-related fitness?

Physical capacities that contribute to performance in a sport or an activity

What is adaption?

The physiological changes that occur with exercise training

What is physical training?

The performance of different types of activities that cause the body to adapt and improve its level of fitness

What is specificity?

The training principle that developing a particular fitness component requires performing exercises specifically designed for that component

Progressive overload is…

The training principle that progressively increasing amounts of stress on the body causes adaptation that improves fitness

What is the FITT principle?

Frequency- how often

Intensity- how hard or how fast

Time- how long (duration)

Type- mode of activity

What is reversibility?

The training principle that fitness improvements are lost when demands on the body are lowered.

What is the cardiorespiratory system?

The system that circulates blood through the body; consists of the heart, blood vessels, and respiratory

What is pulmonary circulation?

The part of the circulatory system that moves blood between the heart and lungs; controlled by the right side of the heart

What is systematic circulation?

The owner of the circulatory system that moves blood between the heart and the rest of the body; controlled by the left side of the heart

What is the difference between veins and arteries?

Arteries carry blood away from the heart, and veins carry blood back to the heart

What is the vena cava?

The large veins through which blood is returned to the right atrium of the heart

What is the atrium?

One of the two upper chambers of the heart which collects collects before passing to the ventricles, found on the right side

What is the ventricle?

One of the two lower chambers of the heart from which blood flows through arteries to the lungs and other parts of the body

What is carbon dioxide?

A gas produced during the metabolism of carbohydrates, fats, proteins, and acids

What is diffusion?

The process by which oxygen moves from the lungs to the blood and carbon dioxide from the blood to the lungs

What is the aorta?

The body’s largest artery

What are the four valves that prevent blood back flow?

Tricuspid, pulmonary, mitral, and aortic

What is systole?

The contraction of the heart

What is diastole?

Relaxation of the heart

What is blood pressure?

The force exerted by the blood on the walls of the blood vessels; created by the heart’s pumping action

What are veins, capillaries, as arteries?

Vessels that carry blood to the heart (veins), very small blood vessels that distribute blood to all parts of the body (capillaries), and vessels that carry blood away from the heart (arteries).

What are the coronary arteries?

A pair of large blood vessels that branch off the aorta and supply the heart muscle with oxygenated blood

What is the respiratory system?

The lungs, air passages, and breathing muscles; supplies oxygen to the body and removes carbon dioxide

What is the alveoli?

Tiny air sacs in the lungs that allow the exchange of oxygen and carbon dioxide between the lungs and blood

What is a heart stroke volume?

The amount of blood the heart pumps with each beat

What is the cardiac output?

The volume of blood pumped per minute

What is metabolic rate?

The rate at which the body uses energy

What is glucose?

A simple sugar circulating in the blood that can be used by cells to fuel adenosine triphosphate (ATP) production

What is glycogen?

A complex carbohydrate stored in the liver and skeletal muscles; the major fuel source during most forms of intense exercise

-the storage form of glucose-

What is adenosine triphosphate (ATP)?

The basic form of energy used by cells

What are the three energy systems?

Immediate (explosive), non-oxidative (anaerobic), oxidative (aerobic)

What is the immediate energy system?

The system that supplies very short bursts of energy to muscle cells through the breakdown of cellular stores of ATP and creatine phosphate (cp)

what is the nonoxidative energy system?

The system that supplies energy to muscle cells for highly intense exercise of short duration by breaking down muscle stores of glucose and glycogen

What is anaerobic?

Occurring in the absence of oxygen

What is lactic acid?

A metabolic acid resulting from the metabolism of glucose and glycogen

What is lactate?

An important fuel

What is the oxidative system?

The system that supplies energy to cells for long periods of activity through the breakdown of glucose, glycogen, and fats

What is aerobic dependent on?

The presence of oxygen

What is the mitochondria?

Cellular structures that, in the oxidative energy system, use carbohydrates (glucose and glycogen) or fats to produce ATP

What is maximal oxygen consumption?

Bo2 max

What is the immune system?

The physiological processes that protect us from diseases such as colds, bacterial infection, and even cancer

What is the target heart rate zone?

The range of heart rates that should be reached and maintained during cardiorespiratory exercise to obtain optimal training effects

What is the heart rate reserve?

Difference between the maximum and resting heart rate; used in some methods of determining target heart rate zone

What is MET?

A unit of measure that represents the body’s resting metabolic rate- that is, the energy requirement of the body at rest

What is the rating of perceived exertion (RPE)?

A system of monitoring exercise intensity by assigning a number to the subjective perception of target intensity

What is calories per session?

The energy expenditure of an exercise session expressed in calories

What are MET-minutes?

Exercise intentitybin METs times minutes of exercise

What is cross-training?

Alternating two or more activities to improve a single component of fitness

What is dehydration?

Excessive loss of body fluids

What are heat cramps?

Sudden muscle spasms and pain associated with intense exercise in hot weather

What is heat exhaustion?

Illness resulting from exertion in hot weather