Lifestyle and Weight Management – Physical Education 10

Vocabulary flashcards cover essential terms and definitions from the lecture on lifestyle, weight management, physical fitness, assessment tools, risk factors, and healthy habits.

Lifestyle

The way people live, including daily behaviors, routines, food choices, work, and leisure activities that directly affect health and quality of life.

Weight Management

The process of achieving and maintaining a healthy body weight through balanced calorie intake and regular physical activity.

Physical Activity

Any bodily movement produced by skeletal muscles that expends energy, ranging from daily tasks to structured exercise.

Physical Fitness

The optimum level of health enabling individuals to perform daily activities without fatigue and resist high-risk health conditions.

Body Mass Index (BMI)

A numerical value of weight-for-height (kg/m²) used to classify underweight, normal, overweight, and obesity.

BMI Formula

BMI = weight (kg) ÷ height (m)².

BMI Classifications

Underweight (<18.5), Normal (18.5–24.9), Overweight (25–29.9), Obese (≥30).

Waist-to-Hip Ratio (WHR)

A measurement comparing waistline to hipline (cm/cm) that indicates visceral fat and cardiovascular risk.

Visceral Fat

Fat stored within the abdominal cavity around internal organs, linked to higher disease risk.

Fitness Assessment

A series of tests (e.g., BMI, resting heart rate, HRF & SRF tests) that evaluate an individual’s physical fitness status.

Health-Related Fitness Components (HRF)

Elements linked to disease prevention and functional health: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition.

Skill-Related Fitness Components (SRF)

Abilities that enhance performance in specific sports: agility, balance, coordination, reaction time, power, and speed.

Muscular Strength

The maximal force a muscle or muscle group can exert in a single effort.

Muscular Endurance

The ability of a muscle to sustain repeated contractions or continue applying force over time.

Cardiorespiratory Endurance

The capacity of the heart and lungs to supply oxygen during prolonged physical activity.

Flexibility

The range of motion available at a joint or group of joints.

Body Composition

The proportion of fat mass to lean mass (bone, muscle, organs) in the body.

Agility

The ability to change body position efficiently and rapidly.

Balance

The capability to maintain bodily equilibrium while stationary or moving.

Coordination

The smooth, efficient integration of body movements using senses and muscles.

Reaction Time

The interval between stimulus presentation and the initiation of movement.

Power

The ability to exert force rapidly (force × velocity).

Speed

The capacity to move the body or its parts quickly from one point to another.

Aerobic Exercise

Continuous, rhythmic activities (e.g., running, swimming) that improve cardiorespiratory endurance by using oxygen for energy.

Anaerobic Exercise

Short, high-intensity activities (e.g., sprinting, weight-lifting) performed without relying primarily on oxygen for energy.

Flexibility Exercise

Activities that enhance the range of motion of muscles and joints, such as stretching and yoga.

Levels of Intensity

Categories of effort in physical activity: low, moderate, and high intensity.

Lifestyle Diseases

Non-communicable illnesses (e.g., obesity, diabetes, heart disease) largely caused by poor lifestyle choices.

Risk Factors (Lifestyle Diseases)

Conditions or behaviors like family history, smoking, alcohol use, physical inactivity, and unhealthy diet that raise disease likelihood.

Hypertension (High Blood Pressure)

A chronic elevation of blood pressure increasing risk for heart, kidney, and stroke problems; controllable with exercise, weight loss, diet, and reduced salt.

High Blood Cholesterol

Excess cholesterol leading to arterial plaque and heart attack risk; lowered by physical activity, reduced saturated/trans fat, and weight management.

Diabetes

A metabolic disorder characterized by excessive blood glucose that can be prevented through calorie control and regular exercise.

Caloric Balance

The relationship between calories consumed and calories expended; positive balance causes weight gain, negative balance causes weight loss.

Nutritional Guidelines

Recommendations such as eating varied foods, consuming fruits and vegetables, lean proteins, iodized salt, and avoiding excessive alcohol.

Eating Plan for Healthy Living

Portion guides for food groups (e.g., 3 vegetable servings, 6-8 glasses of water) plus regular exercise and hygiene for overall health.

Physical Inactivity

A lifestyle with insufficient physical activity, contributing to obesity, cardiovascular disease, and diabetes risk.

Exercise Frequency Recommendations

Guidelines suggesting 3–5 aerobic sessions and 2–3 strength/flexibility sessions per week, plus daily light activities.

Optimum Level of Health

A state where individuals function physically and mentally with minimal fatigue and disease risk.

Visceral Fat Health Risk Thresholds (WHR)

For women: >0.85 high risk; for men: >1.0 high risk.