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.