Midterm_Review_-_Discussion_in_Class

World Health Organization Definition of Health

• Health is defined as a state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.

Seven Dimensions of Health

• Spiritual Health: Inner peace, satisfaction, and confidence.

• Occupational Health: Balance between work and leisure commitments.

• Physical Health: Ability to perform daily activities without fatigue.

• Emotional Health: Ability to express emotions and handle life's challenges.

• Social Health: Ability to relate and interact with others.

• Environmental Health: Understanding the impact of environment on health and well-being.

• Intellectual Health: Engagement in creative and stimulating activities.

Social Health or Well-being

• Defined as the ability to relate and interact with others positively and effectively.

Spiritual Health or Well-being

• Defined as possessing a sense of inner peace, satisfaction, and confidence in one's beliefs and values.

Exercise Trends in America

• A minority of Americans exercise regularly.

• Most American youth spend over 7.5 hours in front of screens daily.

Leading Causes of Death in the U.S.

• Heart disease and cancer are currently the leading causes of death.

Skill-related Fitness Elements

• Agility: Ability to rapidly change position in space with speed and accuracy.

• Balance: Maintaining body equilibrium.

• Speed: Ability to move quickly.

• Coordination: Harmonized functioning of muscles.

• Power: The ability to exert maximum force in minimal time.

• Reaction Time: The time taken to respond to a stimulus.

Muscular Fitness Components

• Muscular Strength: Maximal force that can be applied against resistance.

• Muscular Endurance: Ability to sustain repeated contractions over a period.

• Flexibility: Range of motion around a joint.

Exercise Definition

• Exercise is defined as physical activity that is planned and structured to improve health.

Aerobics

• Another term for cardiovascular endurance; involves the presence of oxygen to produce energy during sustained effort.

Blood Pressure Definitions

• Systolic: Pressure in arteries when the heart contracts.

• Diastolic: Pressure in arteries when the heart rests between beats.

• Normal Blood Pressure Reading: 120/80.

VO2max

• Refers to the greatest rate at which oxygen can be consumed during exhaustive exercise.

Push-Up Statistics

• Average number of push-ups: 23-28 for men, 18-24 for women in college age groups.

Flexibility Testing

• Common test: Sit and reach test.

Benefits of Physical Activity

• Evidence supports that physical activity lowers the risk of:

  • Type 2 diabetes

  • Heart disease

  • Improves cognitive function.

Warm-Up Fundamentals

• First step: An active warm-up to prepare the body for exercise, increasing heart rate and muscle readiness.

Measuring Exercise Pulse

• The best location to measure pulse is at the carotid artery.

Effects of Aerobic Exercise on Blood Flow

• Aerobic exercise leads to a decrease in stroke volume as the heart becomes more efficient, minimizing the number of beats needed.

Principles of Weight Training

1. Progression: Gradually increasing workload for continuous improvement.

2. Overload: Working the body beyond its usual limits to stimulate strength gains.

3. Specificity: Training that is relevant and appropriate to the sport or physical activity.

Rate of Perceived Exertion During Exercise

• Recommended to be in the moderate to hard category.

Cardiorespiratory Fitness Guidelines

• Aim for 3-5 days a week, 20-30 minutes at 40-89% heart rate.

Energy Sources for Anaerobic Activity

• Primarily derived from carbohydrates.

Benefits of Weight Training

• Associated with reducing risks of heart disease and diabetes, enhancing cognitive functions.

Muscular Strength and Endurance Program Recommendations

• Minimum of 2-4 sets of 8-12 repetitions, usually performed 2-3 days a week.

Neural Changes in Strength Training

• Initial strength gains during early weeks attributed to:

  • Higher motor unit recruitment.

  • Decreased antagonist muscle activation (e.g., biceps/triceps).

  • Reduced sensitivity in strength-limiting factors designed to protect muscles.