PE FINAL EXAM WEISS

overall wellness

optimal soundness of body and mind -need to have a high level

physically fit

able to perform everyday ordinary activities without getting fatigue

physical activity

any bodily movement produced by your skeletal muscles that resolves in energy expenditure

exercise

planned and structured

7 dimensions of wellness

social, spiritual, physical, emotional, environmental, occupational, mental

7 dimension of wellness (physical)

keeping body in good condition, going to doctors, sleeping

7 dimensions of wellness ( spiritual)

belief in supreme being or on with universe

7 dimensions of wellness ( social )

interpersonal, meaningful relationships with people, good social skills and communicating

7 dimensions of wellness( emotional )

show and control emotions/ share emotions

7 dimensions of wellness ( environmental )

job to help preserve the earth

7 dimensions of wellness( mental )

able to analyze , and rationalize small problems ( book and common sense )

7 dimensions of wellness ( occupational)

make sure you choose a profession that makes you happy, satisfaction, and fulfillment

behavior modifications

changing negative behaviors to positive behaviors that will affect your wellness

tran theoretical model

pre contemplation, contemplation, preparation. action, maintenance, termination

tran theoretical model: pre contemplation

stage where you are almost in denial and unwilling to make a change

tran theoretical model: contemplation

where you acknowledge the behavioral change

tran theoretical model: preparation

where you start taking initial steps

tran theoretical model: action

where you actually start your plan to change

tran theoretical model: maintenance

continue your plan (5 yrs)

tran theoretical model: termination

not a actual change until permanent after 5 years

cardiovascular

heart and blood vessels

blood vessels (2 types )

artery - take blood away

veins -

Sedentary life (SEDS)

not staying active, causes premature disability and death

actions to change

-visualize

-self talk

-countering - subsitute one thing for another

why people cant change

• they procrastinate

• people have core values

• think their invincible

internal locus of control

very high self efficacy

you are where you are because of your self

you make the cohoices

external locus of control

-not high self efficacy

blame on everybody else

SMART

s-specific

m measurable #’s

a-attainable

r- realistic

t timed

5 health related components

cardiorespitory endurance - muscular strength -muscular endurance - flexibility-body composition

cardiorespitory endurance

delivery of oxygen body need 
cardio vascular and respiratory

muscular endurane

ability to go and go non stop

flexibility

ability of joints to move freely thru full range of motions- each joint is different-gentics play a role

Body composition

the amount of lean tissue as well as fat tissue

Muscular stength

the maximum amount of force a muscle or muscle group can generate in a single, all-out effort,

skill related components of physical fitness

agility, balance, speed, power, coordination, reaction time

agility

being able to change body direction with speed and accuracy

balance

maintaining equal libream - strongest muscle core

speed

genetically determined- can go from place to place

power

export force

 coordination

being able to perform motor task smoothly

 reaction time

time between stimulus and reaction

intensity

degree of the stretch

overload

have to do more than what youre customed to -to get self in shape

overtraining

not giving yourself a break

FITT

F-frequency

I-intesity

T-type

T-time

when eciding to exercise

choose something you like/ enjoy if not youll quit

cardiorespitory fitness

ability of cardio and repitory fitness to work together

respitory system consit of

lungs and air passages

Blood pressure

a measure of the force exerted on the artier walls by blood flow

top number -systolic

bottom number diastolic -when heart at rest

anarobic

with out oxygen -fast twitch red fibers

aerobic

with oxygen -slow twitch white

target heart rate

want to reach that nuber when exercising

lower heart rate

stronger heart- doesnt have to pump as hard

3 muscle contractions

isotonic- contraction with movement

isometic -

isokentitic -need specialized equipment

coccentric

when muscles shorten

eccentric

when muscles lengthen

atrophy

when muscles get smaller and waste away

hypertrophy

when muscles become large -show more in men

4 types of stretching

ballistic -bounce and jerk -not recomended

static -slow sustained stretch -most recomended

dynamic-stretch that is controlled thru full movement

pnf-partner stretch -resistance throughout stretching

body composition

consist of 2 things -lean tissue to fat tissue

2 types of fat

essential fat - female need 20 male need 3 -fat you have to have protects reproductive organs

stored fat - insulation, protection , energy

begin to excersie may gain weight

because muscle weighs more than fat

resistance training -best way to train

bands -resistance whole time when excersing

BMI body mass index

percentage to have to be obese -30 or higher

waist to hip ratio

waist divided by hips

skin fold caliper

measure subcutaneous fat

7 stages of growth

pre-natal

infancy

childhood'

adolescense

early adulthood

middle age

olderly years

physilogical age

age based on function - want it to be lower

chronological age

age you actually are

internal wellness

good in all dimensions -good relationships with people -able to communicat

apple shape (android

worse for you - carry all weight around stomach area legs thin

pear shape (ginoid)

small up there big down there

bio electrical impedance analysis

sends electrical current through body to measure fat % works bcs lean tissue is a better conductor of electric current

fast weight loss

bad means its only temporary

calore

measure of chemical energy food provids

caloric need

depends on the body size of a person

6 essential nutrients

protien carbs fat water vitamin minerals

maccro nutrients

need the most of

-carbs

-fats

-protein

micro nutrients

vitamin minerals water

RICE

R-rest

I-ice

C-compression

E-elevation

most succesful way to lose weight

small dietary changes overtime

energy balancing equation

if your caloric output equals your caloric intake youll maintain your weight

if you eaat more calories then you burn youll gain weight

more important when loosing weight

the fat percentaage in body rather then number on scale

yo-yo diet

lose weight you gain weight repeat -not good

rigid diet

not good

eating disorders

binge eat and purge - balimic

anorexic- dont eat

balimia- binge eat -dont throw it up

best way to burn calories

aerobic -long distance -long periods of time

eustress

good stress -opportunity for personal growth

distress

bad stress

opptomest

positive side

pesimest

negative side

hypothemis

sends signal to part of brain known as hypothelmes to signal to body in fight or flight mode

typbe b

easy going -relaxed -calm -not compettitive

type a

hard driven -very competitive

hypertension

high blood pressure- causes blood vessel damage and promotes buildup of plaque MOST COMMON FORM OF CVD -may have no initial symptoms

a. Systolic- Top # - pressure being applied to the walls when the heart contracts and pumps blood

b. diastolic -bottom # - pressure during the relaxation phase - preparing for next beat

18

coronary heart disease

- hardening or stiffening of the hearts main blood vessel-#1 killer cardia disease

smoking

increases heart rate

V02 max

best indicator-delivering and using oxygen the way it needs to keep body in shape

most people use 50% of their VO2 MAX

#1 cause of cancer in last 5 years

smoking

chronic disease

-disease that last a long time

-it develops gradually