Lifetime Wellness Test 1

Intensity (for flexibility exercises)

Degree of stretch when doing flexibility exercises.

Sedentary

Description of a person who is relatively inactive and whose lifestyle is characterized by a lot of sitting

Isotonic exercise

Dynamic Exercise Strength training with muscle contraction that produces movement.

Nonexercise Activity Thermogenesis (NEAT)

Energy expended doing everyday activities not related to exercise

Non-exercise activity thermogenesis (NEAT)

Energy expended doing everyday activities not related to exercise.

Activities of daily living

Everyday behaviors that people normally do to function in life (cross the street, carry groceries, lift objects, do laundry, sweep floors.)

Variable-resistance training

Exercise that utilizes special equipment with mechanical devices that provide differing amounts of resistance through the range of motion.

Fixed-resistance training

Exercise with strength-training equipment that provides a constant amount of resistance through the range of motion.

Controlled ballistic stretching

Exercises done with slow, short, gentle, and sustained movements.

Static stretching (slow-sustained stretching)

Exercises in which the muscles are lengthened gradually through a joint's complete range of motion.

Contraindicated exercises

Exercises that are not recommended because they pose potentially high risk for injury.

Pilates

Exercises that help strengthen the body's core by developing pelvic stability and abdominal control coupled with focused breathing patterns.

volume

FITime

Skill-related Fitness

Fitness components important for success in skillful activities and athletic events; encompasses agility, balance, coordination, power, reaction time, and speed

Health-related Fitness`

Fitness programs that are prescribed to improve individuals overall health

Mode of exercise

Form of exercise (e.g., aerobic).

Healthy habits that cut risks for serious disease

Getting atleast 30 minutes of daily moderate-intensity physical activity Dont ever smoke Eat a healthy diet Maintain a BMI less than 30 Reduce amount of time sitting

Physical Wellness

Good physical fitness and confidence in your personal ability to take care of health problems

Training Health Benefits

HRR 30% to 60% (lower exercise intensity)

Intensity of exercise

How hard a person has to exercise to improve cardiorespiratory endurance.

Frequency of exercise

How often a person engages in an exercise session.

Hypokinetic diseases

Hypo denotes lack of; therefore illnesses related to the lack of physical activity

Chronic Diseases

Illnesses that develop as a result of an unhealthy lifestyle and last a long time

I

Intensity

Eccentric

Lengthening of a muscle during muscle contraction.

Risk Factors

Lifestyle and genetic variables that may lead to disease

Typical Male and Female steps

Male: 6,000 Female: 5,300

Proprioceptive neuromuscular facilitation (PNF)

Mode of stretching that uses reflexes and neuromusucular principles to relax the muscles being stretched.

Measure intensity of exercise

Monitor training by checking your pulse

Life Expectancy

Number of years a person is expected to live based off of persons birth year

Cardiorespiratory Exercise Prescription

Objective: improve the capacity of the CR system the heart muscle has to be overloaded. It is exercised to increase in size, strength and efficiency

Endomorph

Round and heavy body type

There is a parallel between what kind of living and what kind of diseases

Sedentary Living to Chronic Disease (cardiovascular, cancer, diabetes, and chronic respiratory diseases)

Concentric

Shortening of a muscle during muscle contraction.

Daily Steps

Some should come from bouts of at least 10 minutes 3 times a day

Isokinetic exercise

Strength training in which the equipment accommodates resistance to match the user's force through the full range of motion.

Isometric exercise

Strength training with muscle contraction that produces little or no movement.

Dynamic exercise

Strength training with muscle contraction that produces movement.

Ballistic stretching

Stretching exercises performed with jerky, rapid, and bouncy movements.

Passive stretching

Stretching exercises performed with the aid of an external force applied by either another individual or an external apparatus.

Dynamic stretching

Stretching exercises that require speed of movement, momentum, and active muscular effort to help increase the range of motion about a joint of group of joints.

Flexibility

The ability to move your body parts through their full range of motion

Social Wellness

The ability to relate well to others, bot within and outside of family unit

Muscular Strength

The amount of force a muscle can exert

Environmental Wellness

The capability to live in a clean and safe environement that is not detrimental to health

Heart rate reserve (HRR)

The difference between the maximal heart rate (MHR) and resting heart rate (RHR).

Positive resistance

The lifting, pushing, or concentric phase of a repetition during the performance of a strength-training exercise.

Negative resistance

The lowering or eccentric phase of a repetition during the performance of a strength-training exercise.

Health Fitness Standards

The lowest fitness requirements for maintaining good health, decreasing risk for chronic diseases, and lowering the incidence of muscular-skeletal injuries

Set

The number of repetitions performed for a given exercise.

Repetitions

The number of times a movement is performed.

Cardiorespiratory training zone

The range of intensity at which a person should exercise to develop the cardiorespiratory system.

Spiritual Wellness

The sense that life is meaningful, that life has purpose, and that some power brings all humanity together; the ethics, vaulues, and morals that guide you and give you meaning and direction to life

Duration of exercise

Time exercising per session.

Overload principle

Training concept holding that the demands placed on a body system must be increased systematically and progressively over time to cause physiologic adaptation.

vigorous-intensity Exercise

Yield higher improvements in vo2max. Higher levels of aerobic fitness are associated with lower cardiovascular mortality-even when the duration of moderate-intensity activity is prolonged to match the energy expenditure performed during a shorter vigorous-intensity effort better improvements in coronary heart disease risk factors, including aerobic endurance, blood pressure, and blood glucose control. greater benefits in terms of personal fitness, chronic disease and disability prevention, decreased risk of premature mortality, and lifetime weight management

Physical fitness standards

a fitness level that allows a person to sustain moderate-to-vigorous physical activity without undue fatigue and ability to closelt maintain this level throughout life

Sitting Disease

a term coined by the scientific community to refer to the detrimental health effects cause by excessive sitting throughout most days in the week

muscular strength

ability of a muscle to generate maximal force

muscular endurance

ability to generate force over and over again

6 MET acitivities include

aerobics, walking uphill @ 3.5 mph, cycling 10-12 mph, playing doubles in tennis, and vigorous strength training

Vigorous activity

any exercise requiring MET level equal to ore greater than 6 METs One MET is the energy expenditure at rest

Prescrption Intensity

between 60% and 90%

Physical activity

body movement carried out by skeletal muscles that requires energy

somatotype

body type classification

Exercise prescriptions

cardiovascular endurance, muscular fitness (strength and endurance), and body flexibility.

muscle structure

collection of long, thin cells called fibers

Precautions to prevent CLRD include

consuming low-fat, low-sodium, nutrient-dense; staying physically active; not smoking and not breathing cigarette smoke; getting a pneumonia vaccine if older than age 50 and a current ex smoker; avoid swimming pools for individuals sensitive to chlorine vapor

Check your heart rate

count your pulse for 10 seconds and multiply x 6 remains at the same level 15 seconds following exercise after 15 seconds heart rate will drop rapidly

fascia

dense but thin layer of connective tissue that surrounds the muscle

free weights and barbells

do not control for or measure speed of movement through the range of motion

Delayed Onset Muscle Soreness (DOMS)

due to microscopic tears in muscle fibers or connective tissue -results in cellular degradation and inflammatory response -not due to lactic acid -appears 24-48 hours after strenuous exercise

isotonic exercise

dynamic exercise -movement of a body part at a joint

MET

energy expenditure at rest

type IIx fibers

fast-twitch fibers -contract rapidly and generate great amounts of force -fatigue quickly; low aerobic capacity -appear white in color -produce ATP anaerobically -ideal for high-intensity exercise and short-distance events

type IIa fibers

fast-twitch/ intermediate fibers -combination of IIx and I fibers -contract rapidly and produce high force -fatigue resistant -have a pink appearance -ideal for middle-distance events

fine motor control

few muscle fibers innervated

tendon

fibrous connective tissue that connects muscle to bone

F

frequency

HDL is ___ and LDL is _____

good; bad

Regular physical activity is important for

health of muscles, bones, joints improving mood, cognitive function, creativity, and short term memory, and enhances ones ability to perform daily tasks throughout life

Valsalva maneuver

holding the breath during an intense muscle contraction; can reduce blood flow to the brain and cause dizziness and fainting

Reversibility

improvements lost when you stop working out

Chronic Lower Respiratory Disease (CLRD)

includes chronic obstructive pulmonary disease, emphysema, and chronic bronchitis can occur even if you never smoke in your life

progressive overload

increased amount of stress on the body

hypertrophy

increased muscle fiber diameter -responsible for most of the increase in muscle size

Hyperplasia

increased number of muscle fibers

Cardiorespiratory (CR) endurance

is the single most important component of the four health-related components except during older age, when strength seems to be more critical A person cannot get by without a good CR system is the ability of the heart, lungs, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity

gender differences in strength

little difference in initial responses to strength training -women gain strength as rapidly as men during the first 12 weeks of a strength training program -after long-term training men show greater gains due to higher testosterone levels

intensity

measured by the number of repetition maximums or the number of consecutive repetitions without resting in a set -a good rule of thumb is that once you can perform 10 reps easily, you should increase the load to a level at which 6 reps are again maximal

Tensiometry

measures muscle force in an isometric muscle action

dynamometer

measures static strength

1 RM test

measures the max amount of weight that can be lifted one time

risk factors for cardiovascular disease

men 45 or older, women 55 or older, family history, cigarette smoking, sedentary lifestyle, obesity, high b lood pressure, high LDL cholesterol, low HDL cholesterol, or prediabetes

motor unit

motor nerve and all of the muscle fibers it controls

METs

multiples of the resting metabolic rate

static muscle contraction

muscle activation without an observable change in muscle fiber length

regulation of fiber recruitment

muscle fiber recruitment is regulated voluntarily through the nervous system. you determine how much effort you put into a particular movement/ activity

Mesomorph

muscular

gross motor control

numerous muscle fibers innervated

isometric muscle contraction

occurs when a muscle generates force and attempts to shorten but cannot over come the external resistance -wall sit

eccentric muscle contraction

occurs when external resistance exceeds muscle force and the muscle lengthens while developing tension -raising phase of a squat -lowering of bicep curl

CR development

occurs when the heart is working 30% to 90% of HRR

Concentric muscle contraction

occurs when the muscle shortens and joint movement occurs as tension develops -lowering phase of a squat -bicep curl

Cardiovascular

of or relating to the heart and blood vessels

isokinetic exercise

performed at a constant velocity -uses machines that provide resistance throughout the full range of motion

health related fitness

physical capacities that contribute to health

adaptation

physical change that occur with training

exercise

planned, structured, repetitive movement intended to improve or maintain physical fitness

Greater Health and Cardioprotective benefits, and higher and faster improvements in CR Fitness (VO2 max)

primarily through vigorous-intensity programs Intensity higher than 60%

Muscle Fiber Recruitment

process of involving more muscle fibers to produce increased muscular force -as the exercise intensity increases fiber are progressively recruited (I to IIa to IIx) -more intense exercise requires more force and thus needs to recruit a greater number of muscle fibers to contract

dynamic muscle contraction

produces movement of a skeletal body part such as an upper or lower limb or the trunk -concentric and eccentric

Optimal results of exercise prescription

programs must be indvidualized

muscle function

provide force for movement to maintain posture and regulate body temperature -muscles shortening/lengthening during muscle action is what causes body movement

Benefits of regular physical activity includes

reduction in premature mortality and decreased risk for developing heart disease, stroke, metabolic syndrome, type 2 diabetes, obesity, osteoporosis, colon and breast cancers, high BP, depression, and even dimentia/Alzheimers

Isokinetic program

requires the use of machines that govern the speed of movement during muscle actions

fiber type conversion

research indicates that fibers might be able to convert from one type to another through training -endurance training shown to convert IIx to IIa -not able to convert fast-twitch to slow-twitch

motor nerves

send electrical signals that originate in the spinal cord and send messages to individual muscles throughout the body for muscle action

Prayer

sincere and humble comminucation with a higher power

factors in muscle force

size of the muscle (primary factor)-the larger the muscle, the greater the force produced number of muscle fibers recruited during a movement- the more fibers that are stimulated, the greater the force generated

Ectomorph

skinny

type I fibers

slow-twitch fibers -contract slowly and produce low force -highly resistant to fatigue -appear red or darker in color -capacity to produce large quantities of ATP -ideal for long-duration exercise

isometric exercise

static exercise -uses muscle tension but involves no movement

metabolism

sum of vital processes, food and energy

Cardiorespiratory Endurance

the ability of the lungs, heart, and blood vessels to deliver adequate amounts of O2 to cells to meet demands of prolonged physical activity

cardiorespiratory endurance

the ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity

Muscular Endurance

the ability of your muscles to perform physical tasks over a period of time without tiring

Physical Fitness

the ability to meet the ordinary as well as unusual demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities

Occupational Wellness

the ability to perform your job skillfully and effectively under conditions that provide personal and team satisfaction and adequately rewards each individual

Emotional Wellness

the ability to understand your own feelings accept your limitations and achieve emotional stability

Wellness

the constant and deliberate effort to stay healthy and achieve the highest potential for well-being. Encompasses seven dimensions: physical, emotional, mental, social, environments, occupational, and spiritual - and integrates them all into a quality life

physical training

the performance of different types of activities that cause the body to adapt and improve its level of fitness

Body composition

the proportion of fat and fat-free mass in the body

Health Promotion

the science and art of enabling people to increase control over their lifestyle to move toward a state of wellness

Specificity

the training principle that the body adapts to the particular type and amount of stress placed on it

First T

time

Duration

total number of sets performed -programs involving 3 sets result in the greatest strength gains -4-6 sets of 15-18 reps recommended to improve muscular endurance

Worldwide obesity claims ___ the number of victims of malnutrition

triple

T

type

ALtruism

unselfish concern for the welfare of others

Sedentary Death Syndrome (SeDS)

"sitting disease" Cause of death attributed to a general lack of regular physical activity

vo2max

(also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption as measured during incremental exercise, most typically on a motorized treadmill.

isotonic equipment

-constant tension -cam and pulley systems (Nautilus, Cybex) -Plate loaded(Cybex, HammerStrength)

pros of free weights

-data exist showing that free weights produce greater strength gains -free weights produce greater movement variability and specificity -free weights force control of balance and stabilization

isometric program

-least common -contract a muscle at a fixed angle against an immovable object -specific to the joint at which the muscle group is trained

isotonic program

-most common -contracting a muscle against a movable load -machines ideal for beginners and free weights preferred by serious lifters

isokinetic equipment

-one type provides constant speed and variable resistance -another utilizing hydraulic equipment provides constant speed and variable resistance where the individual controls the movement speed

cons of free weights

-potential for injury -proper lifting technique required -spotters needed

benefits of strength training

-reduces low back pain -reduces joint/muscle injuries from physical activity -delays and reduces age-related decreases in strength -helps prevent osteoporosis -increases resting metabolic rate -increases muscle mass in relation to body fat

Exercise Prescription

-starter phase= 1-3 weeks, lighter weights, 1 set, 2x/week -slow progression phase= 4-20 weeks, heaver weights and fewer reps, 2-3 sets, 2-3x/week maintenance phase= starts around week 20, less effort required, as little as 1x/week can maintain strength

Four Factors involved in aerobic exercise

1. Intensity 2. Mode 3. Duration 4. Frequency of Exercise

3 basic factors that determine our health and longetivity

1. genetics 2. the environment 3. our behavior

People spend an extra ___ years with a serious illness and an extra ___ years of disability

1.2 years; 2 years

recommended time for moderate exercise

150 minutes

Frequency

2-3 days/week for strength gains 3-5 days/week for muscular endurance

Achieve high physical fitness standard

20% achieve it: of those who exercise regularly

sitting over __ hours a day cuts off 2 years of lige

3

National physical acticity recommendation

30 minutes of moderate-intensity (3 10 minute sessions 5 days per week)

___% of all deaath in USA are contributed to diseases of the heart and blood vessels

30%

USA is ranked __ in world life expectancy

33rd

Aerobic physical activity met

46.1% Men: 50.4% Women: 42.1%

Moderate physical activity should be divided into

5 days of 30 min segments, 30 at once is better but 10 minutes 3 times a day also provides health benefits

Recommended time for vigorous exercise

75 minutes

Current life expectancy of the US

79.6 years (77.1 for men and 81.9 for women)

Ecosystem

A community of organisms interacting with each other in an environment

Morbidity

A condition related to or caused by illness or disease

Progressive resistance training

A gradual increase of resistance over a period of time.

Metabolic Profile

A measurement of plasma insulin, glucose, lipid, and lipoprotein levels to asses risk for diabetes and CVD

Cool-down

A period at the end of an exercise session when exercise is tapered off.

Warm-up

A period preceding exercise when exercise begins slowly.

Specificity of training

A principle holding that, for a muscle to increase in strength or endurance, the training program must be specific to obtain the desired effects.

RM zone

A range of repetitions that are to be performed maximally during one set. For example, an 8 to 12 RM zone implies that the individual will perform anywhere from 8 to 12 repetitions, but could not perform any more following the completion of the final repetition. (e.g., 9RM and could not perform the 10th repetition).

Mental Wellness

A state in which your mind is engaged in lively interaction with the world around you

Health

A state of complete well-being - not just the absence of disease or infirmity

Periodization

A training approach that divides the season into cycles using 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 with the intent of improving or maintaining one or more components of physical fitness

Aerobic exercise

Activity that requires oxygen to produce the necessary energy to carry out the activity.

Moderate Physical Activity

Activity using 150 cals of energy/day or 1,000/week provides substantial benefits in health and well-being for the vast majority of people who are not physically active.

How many people in the USA do not achieve the recommended amount of daily activity?

Almost half of all adults

Resistance

Amount of weight lifted.

Pedometer

An electronic device that senses body motion and counts footsteps. Some pedometers also record distance, calories burned, speeds, and time spent being physically active.

Vigorous exercise

An exercise intensity that is either above 6 METs, 60 percent of maximal oxygen uptake, or one that provides a "substantial" challenge to the individual.

Muscular hypertrophy

An increase in muscle mass or size

Free weights

Barbells and dumbbells.

Physical activity

Bodily movement produced by skeletal muscles; requires expenditure of energy and produces progressive health benefits. Ex's incl walking, taking the stairs, dancing, gardeningm etc

Leading causes of death in US

CVD, Cancer, Accidents, Other, Chronic Lower Respiratory Disease

CDC

Centers for Disease Control and Prevention

skill related fitness

Complex control of muscles and movement by the brain and spinal column; components include speed, power, agility, balance, coordination, and reaction time