Wellness Chapter 1-3

list and explain the 6 motor skill related components of physical fitness

1 agility- the ability to change body composition and direction quickly and efficiently, agility is important in sports such as basketball, soccer, and racquetball, in which the participant must change direction rapidly and maintain proper body control 2 balance- the ability to maintain the body in equilibrium, balance is vital in activities like gymnastics, diving, ice skating, skiing, and even football and wrestling, in which the athlete attempts to upset the opponent's equilibrium 3 coordination- integration of the nervous system and the muscular system to produce correct, graceful, and harmonious body movements, like golf or baseball 4 power- the ability to produce maximum force in the shortest time, an effective combination of these 2 components allows a person to produce explosive movements required in jumping and throwing 5 reaction time- time required to initiate a response to a given stimulus, good reaction time is important for starts in track and swimming 6 speed- ability to propel the body or a part of the body rapidly from one point to another, examples or activities include soccer and basketball

list and explain the 4 health related components of physical fitness

1 cardio respiratory endurance- the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity 2 muscular fitness- (muscular strength and endurance) the ability of the muscles to generate force 3 muscular flexibility- the achievable range of motion at a joint or group of joints without causing injury 4 body composition- the amount of lean body mass and adipose tissue (fat) in the human body

leading causes of death in the united states

1 others 2 cardiovascular disease 3 cancer 4 CLRD- chronic lower respiratory disease 5 accidents

7 dimensions of wellness

1 social 2 physical 3 spiritual 4 environmental 5 mental 6 emotional 7 occupational

recommended duration for cardio-respiratory training

45-70 min

Health related fitness

Cardio respiratory

exercise prescription

Cardiorespiratory Exercise Strength Training Flexibility 1 intensity= needs to be calculated by checking pulse, your muscles need to be overloaded to grow 2 mode = form of exercise training , specificity of training 3 duration = based on how hard one trains 4 frequency = 3-5 days a week

SMART

Specific- when writing goals you need to state in a positive manner exactly what you would like to accomplish, WRITE down your goals, write specific actions that will help you complete that goal Measurable- goals and actions should be measurable,this helps you to be able to see if you are completing your specific goals Attainable- goals you set for yourself are better than goals others set for you, make sure you have the time, commitment, and skills to complete that goal Realistic- your goals should be within reach, these goals should be possible to achieve, but do not write goals that are too easy to achieve, have alternatives like if you want to jog outside but it rains Time-specific goals- a goal should always have a specific date set for completion, this should be realistic but not too distant in the future, allow yourself enough time to complete the goal but not too much time that it will hinder your performance

VO2 max and cardio respiratory endurance

VO2 max- maximal oxygen uptake, cardio respiratory endurance is determined by VO2 max, its the max amount of oxygen the human body can utilize per minute of physical activity, usually assessed with the 1.5 mile run test or the 1 mile walk test cardio respiratory endurance- brisk walking, jogging, cycling, rowing, swimming, cross country skiing, aerobics, soccer, basketball, and racquetball; everyone who does this can expect benefits like-- lower resting heart rate, BP, blood lipids, recovery time following supersize,

variable resistance

^^ difference amount of resistance

greatest benefit of physical fitness

a higher quality of life, you can live and enjoy the things that you work hard for

periodization

a training approach that divides the season into cycles usually a systematic variation in intensity and volume of training to enhance fitness and performance

exercise

a type of physical activity that requires planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness.

federal guidelines for physical activity

adults between the ages of 18 and 64 years of age should do 2 1/2 hours a week of moderate intensity aerobic physical activity or one hour and 15 min. of vigorous intensity aerobic physical activity

physical activity

bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits.

risk factors

characteristics that predict the chances for developing a certain disease

sedentary death syndrome (SeDS)

deaths that are attributed to a lack of regular physical activity.

vigorous-intensity aerobic physical activity

defined as an activity similar to jogging that causes rapid breathing and a substantial increase I heart rate.

moderate-intensity aerobic physical activity

defined as the equivalent to a brisk walk that noticeably increases heart rate.

metabolic fitness

denotes improvements in the metabolic profile through a moderate intensity exercise program despite little or no movement in health related fitness

hypokinetic diseases

diseases related to lack of physical activity

fixed resistance training

exercise with strength training equipment that provides a constant amount of resistance through range of motion

body composition

fat and nonfat components of the human body

chronic diseases

illnesses that develop and last over a long time.

eccentric

lengthening of a muscle during a contracation

positive resistance

lifting pushing or concentric phase repetition during the performance of a strength training exercise

negative resistance

lowering eccentric phase of repetition during the performance of strength training exercise

muscular fitness

muscular strength- ability to exert maximum force against resistance muscular endurance- ability of a muscle to repeats sub maximal force over time

set

number of repetitions performed for a given exercise

repetition

number of times a movement is performed

life expectancy

number of years a person is expected to live based on the person's birth year.

metabolic profile

result of assessment of diabetes and cardiovascular disease risk through plasma insulin, glucose, lipid, and lipoprotein, levels

MET

short for metabolic equivalent, represents the rate of energy expenditure while sitting quietly at rest. This energy expenditure is approximately 3.5 milliliters of oxygen per kilogram of body weight per minute(mL/kg/min) or 1.2 calories per minute for a 70-kiloGRAM PERSON. A 3-MET activity requires three times the energy expenditure of sitting quietly at rest.

concentric

shortening of a muscle during a contraction

relapse

slipping or falling back into unhealthy behavior(s) or failing to maintain healthy behaviors.

contemplation stage

stage of change in which people are considering changing their behavior in the next six months

preparation stage

stage of change in which people are getting ready to make a change within the coming month

action stage

stage of change in which people are relatively changing a negative behavior or adopting a new healthy behavior

precontemplation stage

stage of change in which people are unwilling to change their behavior

termination/adoption stage

stage of change in which people have eliminated an undesirable behavior or maintained a positive behavior for more than five years.

maintenance stage

stage of change in which people maintain behaviors for up to five years

actions

steps required to reach a goal

dynamic exersize

strength training with excersize with muscle contraction that produces movement

isometric excersize

strength training with muscle contraction that produces little or no movement

wellness

the constant and deliberate effort to stay healthy and achieve the highest potential for well-being.

motivation

the desire and will to do something

locus of control

the extent to which a person believes he or she can influence the external environment.

behavior modification

the process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health and well being-

goal

the ultimate aim toward which effort is directed

principle of individuality

training concept that states that states genetics plays a major role in individual responses to exercise training and these differences must be considered when designing exercise programs for different people