HEALTH QUIZ
Ideally flexibility and development exercises should be conducted during ____sessions per week
5 to 7
A 20 year old woman with a 20 inch shoulder rotation test has a percentile rank of
50
Jeremy has a desk job and seldom exercises Jeremy begins to shovel snow to clear his driveway what risk is he taking Jeremy is increasing his risk for cardiovascular incident
50 to 100-fold
When exercising what percentage of the energy produced by the body is converted into heat
60 to 70%
As an example of cardiovascular disease, peripheral vascular disease is
A NARROWING OF THE PERIPHERAL BLOOD VESSELS
Data indicate the excessive __________________ increases the risk for CVD, obesity, some chronic disorders and premature morality
DAILY SITTING
What is the primary purpose of elevating a sprained ankle
DECREASE BLOOD FLOW
Intensity
DEGREE OF A STRETCH
Which risk factor for stroke is manageable
DIET
This type of training is designed to enhance fitness provide needed rest to fatigue muscles and decrease injury
DIRT
Which contraindicated exercise causes excessive strain on the back shoulders in neck
DONKEY KICK
Which can train dictated exercise causes excessive strain on the spine in may harm discs
DOUBLE LEG LIFT
Which training approach involves applying a constant resistance through a joint's full range of motion
DYNAMIC CONSTANT EXTERNAL RESISTANCE
Muscle contraction with movement
DYNAMIC TRAINING
Periodization
Division of a training program into smaller, progressive stages
For an 18 year old woman to reach high physical fitness standards she must score a minimum of inches in the modified to sit and reach test
16.5
On the average after regular meal you should wait about ___before participating in strenuous physical activity
2 HOURS
Exercise performance is impaired when an individual is dehydrated by as little as __percent a body weight
2.0
Stair climbing is an efficient air aerobic exercise if sustained for at least _______minutes
20
For an 18 year old man to reach the high physical fitness standards he must score a minimum of _______inches in the left rotation component of the total potty rotation test
20.9
At minimum how long should Alice warm up before her one mile walk
3 TO 5 MINUTES
Warm up and cool down
3-5 MINS STEADY, 10 MINS STOP-AND GO
The recommended HDL cholesterol value to the increase the risk of CHD is at least
40 MILLIGRAMS/DL
heart attack
The damage or death of cardiac muscle tissue resulting from prolonged blockage of one or more coronary arteries.
Mental Wellness
a state in which your mind is engaged in lively interaction with the world around you
observational study
a study based on data in which no manipulation of factors has been employed
Minerals
Elements found in food that are used by the body
Vitamins
Essential nutrients that do not yield energy, but that are required for growth and proper functioning of the body.
Overtraining
Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery).
Electrocardiograms are taken only at rest, not during the stress of exercise or during recovery
FALSE
HDL's tend to release cholesterol which may prevent penetrate the lining of arteries and speed up the process atherosclerosis.
FALSE
High intensity interval training is only for athletic athletes and unsafe for the average fitness enthusiast
FALSE
Homocysteine is an amino acid in the blood that is the thought to dissolve plaques and help clear blocked arteries.
FALSE
If a food label lists trans-fat per serving as zero you can eat as many servings as you like without worrying about absorbing any trans-fat
FALSE
Jogging approximately 2 miles per week is sufficient to reach an excellent level of cardiorespiratory fitness
FALSE
Narrowing of the coronary arteries accelerates the blood supply to the heart muscles which can participate a heart attack.
FALSE
One of three diabetics will die from cardiovascular disease
FALSE
One out of three diabetics will die from cardiovascular disease
FALSE
People with asthma should exercise only in cool dry environments
FALSE
Resistance and strength training is the equivalent of duration in cardiorespiratory exercise prescription
FALSE
Unintentional weight gain is a symptom of chronic back pain
FALSE
When working with stability exercise in balls choose a ball balanced on your weight
FALSE
A bundle of muscle fibers about 10 to 100 makes up a
FASCICULUS
Which muscle fibers have a greater capacity for anaerobic work and produce more overall force
FAST TWITCH FIBERS
The incidence of heart disease is very low in population in which daily___ exceeds 30 grams per day
FIBER
The incidence of heart disease is very low in populations in which daily _____intake exceeds 30 grams per day
FIBER
Non-injurious Range of motion at a joint or group of joints
FLEXIBILITY
In general the clothes you wear for exercising should allow
FREE MOVEMENT OF VARIOUS BODY PARTS
Barbells and dumbbells
FREE WEIGHTS
Physical therapy this type activity seeks to correct misalignments what is it called
FUNCTIONAL FITNESS
Ability to carry out activities of daily living without assistance
FUNCTIONAL INDEPENDENCE
Mary is in her 80s and Liz independently carries her own groceries walks her dog and plays with grandchildren it is showing a high degree of
FUNCTIONAL INDEPENDENCE
processed food
Foods that have been canned, frozen, dried, cooked, or fortified
FITT-VP
Frequency Intensity Time Type Volume Progression
Increasing repetitions at a specific intensity as well as the speed at which the repetitions are performed are two ways to
OVERLOAD IN STRENGTH TRAINING
Which training concepts states that the demands placed on a system must be increased systematically and progressively overtime to cause psychological adoption
OVERLOAD PRINCIPLE
Characterized by decreased performance persistent muscle soreness mood disturbances
OVERTRAINING
Stretching exercise preformed with the aid of external force
PASSIVE STATIC STRETCH
H-PAPE SCALE
PERCENTAGE OF YOUR HRR
A process to avoid overtraining
PERIODIZATION
A program designed to strengthen the abdominal hip and spinal muscles is called
PERIODIZATION
Systematic variation in intensity in volume
PERIODIZATION
What training concept popular among athletes alters the strength training variables to prevent overtraining
PERIODIZATION
More than 2/3 of stroke victims who survive are left with some type of
PERMANENT DISABILITY
The most important determinant of coronary heart disease is
PERSONAL LIFESTYLE
Movements exerting a great amount of vertical force on the feet as they contact the floor
PLYOMETRIC TRAINING
Isometric contractions at progressively increased angles of stretch typify which training mode
PNF STRETCHING
Omego-3 fatty acids
POLYUNSATURATED FATTY ACIDS FOUND IN COLD-WATER SEAFOOD, FLAXSEED OIL
OMEGA-6 FATTY ACIDS
POLYUNSATURATED FATTY ACIDS IN CORN AND SUNFLOWER OILS
Among the leading causes for low back pain are
POOR POSTURAL HABITS AND BODY MECHANICS
Lifting or pushing as a part of repetition during strength training
POSITIVE RESISTANCE
In combatting blood high blood pressure or high intake of _________seems to regulate the water retention and lower the pressure slightly
POTASSIUM
In combatting high blood pressure high intake__________ of seems to regulate water retention and lower the pressure slightly
POTASSIUM
Array of abnormalities contributing to the development of atherosclerosis and triggered by insulin resistance
METABOLIC SYNDROME
Loss of lean tissue is thought to be a primary reason for a ______as people grow older decrease in
METABOLISM
Blood volume increases with excess body fat and each additional pound of fat requires an estimated extra ______________of blood vessels to feed this tissue
MILE
Which of the following is not a type of stretching exercise
MOBILITY STRETCHING
Jenny has hypertension and has begun exercising at the advice of her physician what exercise intensity will be most effective in lowering Jenny's blood pressure
MODERATE INTENSITY.
What is the benefit of eating a carbohydrate protein snack immediately following strength training and a meal or second snack in an hour thereafter the snack restores
MUSCLE GLYCOGEN
Jane can hold a chin up for 30 seconds this is a measure of her
MUSCULAR ENDURANCE
The ability of a muscle to exert submaximal force repeatedly overtime is known as
MUSCULAR ENDURANCE
The ability of a muscle to exert maximum force against resistance is known as
MUSCULAR STRENGTH
Heart muscle
MYOCARDIUM
Adavanced Glycation End Products (AGE)
Proteins that have been irreversibly modified by nonenzymatic attachment of glucose, which may contribute to the chronic complications of diabetes, is a byproduct of diabetes
Arc of movement of a given joint
RANGE OF MOTION
Entire arc of movement of a given joint
RANGE OF MOTION
physical activity
REQUIRES EXPENDITURE OF ENERGY AND PRODUCES PROGRESSIVE HEALTH BENEFITS
Lifestyle and genetic variables that made lead to disease
RISK FACTORS
range of motion
ROM
Semivegetarian
excludes red meat but may include fish and poultry, as well as dairy products and eggs
health-related fitness
fitness qualities that are necessary to maintain and promote a healthy body
streching
moving the joints beyond the accustomed range of motion
heat cramps
muscle spasms that result from a loss of large amounts of salt and water through perspiration
elastic elongation
temporary lengthening of soft tissue
Environmental Wellness
the capability to live in a clean and safe environment that is not detrimental to health
Tolerable Upper Intake Level (UL)
the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group
Maximal oxygen consumption (VO2max)
the highest rate of oxygen consumption an individual is capable of during maximum physical effort, reflecting the body's ability to transport and use oxygen; measured in milliliters of oxygen used per minute per kilogram of body weight
Repetitions (Reps)
the number of consecutive times you do an exercise
Synergy
the power that results from the combination of two or more forces
carbohydrate loading
the practice of greatly increasing carbohydrate intake and decreasing exercise on the days immediately before a competition
systolic blood pressure
the pressure created in the arteries when the left ventricle contracts and forces blood out into circulation
health promotion
the process of enabling people to increase control over, and to improve, their health
altruism
unselfish regard for the welfare of others
Overload
working the body harder than it is normally worked
amenorrhea
absence of menstrual flow
To lower LDL cholesterol significantly total daily fiber intake must be in the range of ______ per day
. 25 TO 38 GRAMS
Maximum amount of resistance lifted in a single effort
1 RM
As a general rule your heart rate should be below _____beats per minute 5 minutes after exercising
120
Which blood pressure reading is considered to be at the high end of the normal range
120 / 80
muscular strength and endurance
Amount of force a muscle can exert over a period of time without experiencing fatigue
Non-exercise activity thermogenesis (NEAT)
energy expended doing everyday activities not related to exercise
Endorphins
"morphine within"—natural, opiate-like neurotransmitters linked to pain control and to pleasure.
Maximal heart rates achieved during swimming are approximately beats ____per minute lower than those achieved during running
10 to 13
The general recommendation for flexibility development exercise session is to hold the final stretch position for ___seconds
10 to 30
Insulin resistance drops by about in overweight people with metabolic syndrome who lose 20 pounds
10%
What is the end result of consuming refined and starchy foods that have a high glycemic index
A RAPID INCREASE IN BLOOD SUGAR
What is the primary purpose of a stress electrocardiogram
A STRESS ELECTROCARDIOGRAM REVEALS THE TOLERANCE OF THE HEART TO INCREASE PHYSICAL ACTIVITY
Ecosystem
A community of organisms and their abiotic environment
clinical study
A detailed investigation of a single person, especially one suffering from some injury or disease.
physical fitness standards
A fitness level that allows a person to sustain moderate-to-vigorous physical activity without undue fatigue and the ability to closely maintain this level throughout life.
metabolic profile
A measurement of plasma insulin, glucose, lipid, and lipoprotein levels to assess risk for diabetes and cardiovascular disease.
skeletal muscle
A muscle that is attached to the bones of the skeleton and provides BODY MOVEMENT
Dietary Reference Intakes (DRIs)
A set of nutritional reference values for the United States and Canada that applies to healthy people.
As a result of strength training
ADIPOSE TISSUE DECREASES IN SIZE WHILE MUSCLE TISSUES INCREASE IN SIZE
Creatine
AN ORGANIC COMPOUND DERIVED FROM MEAT AND AMONO ACIDS THAT COMBINE TO FORM CREATINE PHOSPHATE
Chest pains associated with coronary heart disease
ANGINA PECTORIS
Insertion and inflation of a balloon-tipped catheter to widen the inner lumen of the artery
ANGIOPLASTY
By increasing heart rate raising blood pressure in irritating the heart smoking can trigger irregular heartbeat known as
ARRHYTHMIA
Fatty cholesterol deposits in the walls of the arteries leading to the formation of plaque
ATHEROSCLEROSIS
Which medical condition is most associated with the abnormal cholesterol profile
ATHEROSCLEROSIS
Moderate Physical Activity
Activity that uses 150 calories of energy per day, or 1,000 calories per week
Problem of imbalance or unease within the body and mind
Addiction
Stretches abdominals region
BACK EXTENSION STRETCHING
Exercising with stability balls is thought to be more effective than doing similar exercises on the ground because the balls contribute more to
BALANCE
Cholesterol and triglycerides
BLOOD LIPIDS
One effect the smoking has on exercise is a diminished ability of
BLOOD TRANSPORT OXYGEN TO WORKING MUSCLES
Most respect to base fitness conditioning the four health related fitness components are cardiorespiratory fitness muscular fitness flexibility and______
BODY COMPOSITION
Which of the following foods has the highest amount of sodium
BOLOGNA
For older adults, strength training decreases the rate at which____ in muscle mass are lost
BONE DENSITY
Psychological stress can lead to back pain because the _____is are hard wired to the back muscles
BRAIN
People with metabolic syndrome have an abnormal insulin response to
CARBOHYDRATES
Fight or flight hormones including epinephrine and norepinephrine
CATECHOLAMINES
What hormone does the body produce to prepare the body for quick physical action
CATECHOLAMINES
Alternating exercises in sequences of three to six or more
CIRCUIT TRAINING
The common characteristics of heat exhaustion is
CLAMMY SKIN
Causing harm because excessive strain placed on muscles and joints
CONTRAINDICATED EXERCISE
The leading cause of cardiac arrest is
CORONARY HEART DISEASE
The silent killer is another name for which chronic disease
CORONARY HEART DISEASE
Enzymes
Catalysts for chemical reactions in living things
Propriceptive neuromuscular facilitation
Combination of relaxing and contraction of the muscles
Phytonutrients
Compounds found in vegetables and fruits with cancer-fighting properties
Temporary lengthening a soft tissue
ELASTIC ELONGATION
lactic acid
END PRODUCT OF AEROBIC GYLCOLYSIS
Link to feelings of euphoria and natural wellbeing
ENDORPHINS
Which term applies to 9 out of 10 cases a hypertension in
ESSENTIAL HYPERTENSION
Which term applies to 9 out of 10 cases of hypertension
ESSENTIAL HYPERTENSION
Regular physical activity and exercise have been shown___________ to the benefits of prescription medication in reducing premature morality in and people suffering from heart disease diabetes and stroke
EXCEED
The most widely used therapy for low back pain is ______
EXERCISE THERAPY
Muscle soreness that sets in within the first few hours of exercising is thought to be related to
GENERAL TIREDNESS OF THE EXERCISED MUSCLES
Pregnant women who are accustomed to strenuous exercise should
GRADUALLY DECREASE EXERCISE AMOUNT AND INTENSITY AS PREGNANCY ADVANCES
slow twitch fibers
GREATER CAPACITY FOR AEROBIC
FAST TWITCH FIBERS
GREATER CAPACITY FOR ANAEROBIC
Spiritual Wellness
Guiding beliefs, principles, or values that give meaning and purpose to life
water
H2O
One year after quitting smoking the risk for CHD decreases by
HALF
Emergency resulting from being subject to high atmospheric temperatures
HEAT STROKE
Which of the following is not considered a contraindicated exercise
HEEL CORD STRETCH
Forceful jumps or spring off the ground immediately after landing from a previous jump
HIGH IMPACT AEROBICS
An increase in muscle mass or size is known as
HYPERTROPHY
Increase in the size of a cell
HYPERTROPHY
What are the components of strength training when utilizing periodization in mapping your exercise schedule
HYPERTROPHY STRENGTH AND POWER
With respect to exercising the biggest concern for diabetics is
HYPOGLYCEMIA
Low blood pressure
HYPOTENSION
Overdressing for exercising in cold weather can dampen clothes and increase the risk for
HYPOTHERMIA
HIIT training
High Intensity Interval Training. Training technique where intervals of "high" intensity activity (> 85% MHR) are interspersed with periods of "active" recovery.
What is the objective of a plyometric exercise the objective is to generate the greatest amount of force
IN THE SHORTEST TIME
The levels of C reactive protein in the blood increase with____ anywhere in the body
INFLAMMATION
Hormone secreted by the pancreas that is essential for metabolism maintenance of blood
INSULIN
Inability to function due to excessive attitude or extreme feelings of discomfort
INTOLERANCE
A method of strength training in which the speed of the muscle contraction is kept constant because the equipment provides in an accommodating resistance to match the user's maximal force through the range emotion is known as
ISOKINETIC TRAINING
The handgrip test is a ______test
ISOMETRIC
Which strength training method involves the muscle contraction that produces little or no movement for example pushing or pulling against an immovable object
ISOMETRIC TRAINING
John completed his self-assessment coronary heart disease risk factor after analysis and his score placed him in the moderate risk category what does this mean for John
JOHN CAN DEFINITELY IMPROVE HIS LIFESTYLE TO LOWER HIS RISK FOR HEART DISEASE.
Leonard has been diagnosed with arthritis in his knees which activity should he avoid
JUMPING ROPE
Your running buddy had to stop during your run because of a side stitch what can you tell her to do to help
LIE ON HER BACK AND BRING BOTH KNEES TO HER CHEST
Statin drugs work by inhibiting an enzyme that regulates the amount of cholesterol produced by which Organ-
LIVER
Where in the body is the C reactive protein produced
LIVER
Sarcopenia can be defined as a
LOSS OF MUSCLE MASS
Prayer
Lifting up one's mind and heart to God in praise, petition, thanksgiving, and intercession; communication with God in a relationship of love.
Recommended Dietary Allowance (RDA)
Nutrient intake amount sufficient to meet the needs of 97% to 98% of the individuals in a specific life stage.
Proteins
Nutrients the body uses to build and maintain its cells and tissues
More than half the deaths attributed to stroke or heart disease
OCCUR WITHIN ONE HOUR OF THE ONSET OF SYMPTOMS BEFORE THE PERSON REACHES THE HOSPITAL
The standing toe touch causes excessive strain
ON THE LOWER BACK AND KNEES
Which condition applies to low impact aerobics
ONE FOOT ALWAYS REMAINS IN CONTACT WITH THE FLOOR
Folate
ONE OF THE B VITAMINS
Permanent lengthening of soft tissue
Permanent lengthening of soft tissue
Which fitness activity is characterized by constant pushing and pulling against resistance
ROWING
For safety reasons walkers and joggers should
RUN OR WALK AGAINST THE TRAFFIC
Daily Value (DV)
Recommended intake of a nutrient based on either a 2,000- or 2,500-kcal diet
Exercise Prescription
SAFE AND EFFECTIVE PROGRAM THAT INCLUDES FREQUENCY, TIME, TYPE VOLUME
Semi fluid substance in muscles that contains my myosin and actin filaments
SARCOPLASM
Improper shoes and exercising on hard services are among the common causes of
SHIN SPLINTS
Injury to lower leg characterized by pain irritation
SHIN SPLINTS
Stretches hamstrings in lower back muscles
SIT AN REACH TEST
Which muscle fibers have greater capacity for aerobic work
SLOW TWITCH FIBERS
For both men and women aging decreases the extensibility of ______resulting in less flexibility
SOFT TISSUE
Which of the following foods would be the best source of potassium
SPINACH
Which contraindicated exercise strains the lower back
STRAIGHT LEG SIT-UP
Alternating bent leg sit-ups
STRAINS THE LOWER BACK
Which of the following exercise safety guidelines for strength training also applies to aerobic exercise at the end of the workout
STRETCH FOR A FEW MINUTES
The more muscle fibers a motor neuron supplies with nerves the _______
STRONGER THE MUSCLE CONTRACTION
Range of motion around a given joint depends mostly on the ______that joint
STRUCTURE OF
Partial dislocation of a joint
SUBLUXTION
Which condition represents a potentially adverse effect of too much stretching
SUBLUXTION
Which term applies to a sudden unexpected loss of heart function that occurs when the heart's electrical system becomes irregular
SUDDEN CARDIAC DEATH
dynamic stretching
Stretching that involves moving the joints through their full range of motion to mimic a movement used in a sport or exercise to increase joint flexibility, core temp and circulation
Which of the following is not a cause of low back pain
TEXT NECK
Back pain is considered chronic if at minimum it persists longer
THAN THREE MONTHS
Surveys indicate that more than half of all new participants in incur injuries during ____of the conditioning program
THE FIRST 48 HOURS
Service indicate that more than half of all new participants incur injuries during ______of the conditioning program
THE FIRST SIX MONTHS
international unit
THE MEASURE OF NUTRIENTS IN FOOD
Energy required to digest food
THERMOGENIC RESPONSE
Which diet component raises cholesterol in levels most
TRANS FAT
A major objective of core training is to exercise the abdominal and lower back muscles in unison
TRUE
As little as three grams of psyllium daily can lower LDL cholesterol by 20 percent
TRUE
Because flexibility is a joint Pacific a lot of flexibility in one joint does not necessarily mean the other joints are just as flexible
TRUE
Contraindicated exercises place excessive strain on muscles in joints particularly in the spine lower back knees necks or shoulders
TRUE
Faulty posture in weak inelastic muscles are leading causes of chronic low back problems
TRUE
Frail adults in their 80s or 90s can double or triple their strength in just a few months
TRUE
In cases of acute sports injuries, the standard treatment is rest cold application compression of splinting or both an elevation of the affected body part
TRUE
Individuals with no prior strength training experience will retrieve higher strength gains in the first eight weeks of training than previously strength trained individuals
TRUE
Muscular endurance typically is established by a number of repetitions in an individual can perform against a submaximal resistance or by the length of time given contraction can be sustained
TRUE
Over the course of several weeks' daily intake of about 6 tablespoons of salad dressing containing plant sterols lowers LDL cholesterol by 10%.
TRUE
There is no single flexibility test that is used to determine overall body flexibility
TRUE
Flexibility
The ability to move your body parts through their full range of motion
Health fitness standards
The lowest fitness requirements for maintaining good health, decreasing the risk for chronic diseases, and lowering the incidence of muscular-skeletal injuries.
supplement
To take in addition to or to complete
Mediterranean diet
Typical diet of people around the Mediterranean region, focusing on olive oil, red wine, fish, grains, legumes, vegetables, and fruits, with limited amounts of red meat, fish, milk, and cheese.
ballistic stretching
a series of quick, bouncing-type stretches
amino acids
a simple organic compound containing both a carboxyl (—COOH) and an amino (—NH2) group.
Aerobic activities and strength training on a regular basis help older adult properly manage body weight and significantly reduce
VISCERAL FAT
The sum of all repetitions performed multiplied by resistance is used during the strength training sessions refers to
VOLUME
stroke
a condition caused by a blocked or broken blood vessel in the brain
heat stroke
a dangerous condition in which the body loses its ability to cool itself through perspiration
cardiovascular disease
a disease that affects the heart or blood vessels
heat exhaustion
a form of physical stress on the body caused by overheating
creatine phosphate (CP)
a high energy compound that can be broken down for energy and used to regenerate ATP
trans fatty acids
a kind of fat formed when hydrogen is added to vegetable oil during processing
side stitch
a pain in the side of the lower abdomen that occurs as a result of vigorous activity
Adequate Intake (AI)
a recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people
functional independence
ability to carry out activities of daily living without assistance from other individuals
Hypothermia
abnormally low body temperature
light physical activity
any activity that uses less than 150 calories of energy per day, such as casual walking and light household chores
shin splints
acute pain in the shin and lower leg caused by prolonged running, typically on hard surfaces.
skill related fitness
agility, balance, coordination, power, reaction time, speed
Vigorous Physical Activity
any activity which makes the heart beat rapidly and breathing fairly hard (but not breathless), and may make the individual perspire
lactovegetarian diet
an eating pattern that includes milk and milk products, but excludes meat, poultry, seafood, and eggs from the diet
Ovolactovegetarian
avoid meat, fish, and poultry but eat eggs and milk
Lipoproteins
clusters of lipids associated with proteins that serve as transport vehicles for lipids in the lymph and blood
skill related fitness
components of physical fitness that contribute to the ability to successfully participate in sports
sterols (cholesterol)
composed of four rings including cholesterol
Adenosine Triphosphate (ATP)
compound used by cells to store and release energy
Morbidity
condition of being unwell or deficient in normal function
Hyponatremia
deficient sodium in the blood
Heart Rate Reserve (HRR)
difference between maximum heart rate and resting heart rate
Iyengar Yoga
emphasis on precision and alignment; use of props such as blocks, straps, blankets, and bolsters
Static (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 may cause injury to a person
Physical Wellness
good physical fitness and confidence in your personal ability to take care of health problems
Myocardium
heart muscle
Exercise intolerance
inability to function during exercise because of excessive fatigue or extreme feelings of discomfort
sphygmomanometer
instrument to measure blood pressure
active static stretching
involves holding the stretched position using the strength of the agonist muscle as is common in many forms of yoga
Ferritin
iron storage protein
Hemoglobin
iron-containing protein in red blood cells that carries oxygen for delivery to cells
Probiotics
live microbes applied to or ingested into the body, intended to exert a beneficial effect
diastolic pressure
occurs when the ventricles are relaxed; the lowest pressure against the walls of an artery
Wellness
overall state of well-being or total health
dysmenorrhea
painful menstrual flow
dysmenorrhea
painful menstruation
subluxation
partial dislocation of a joint
cross training
participating in a wide variety of activities
plastic elongation
permanent lengthening of soft tissue
exercise
purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness
rice
rest, ice, compression, elevation
Metabolic Equivalent (MET)
same as resting VO2 1Met= 3.5 ml/kg/min for 70 kg person
oligomenorrhea
scanty or infrequent menstrual flow
Braycardia
slow heart rate
electorlytes
small, inorganic substances that break apart in solution and carry an electrical charge.
oxygen free radicals
substances formed during metabolism that attack and damage proteins and lipids, in particular the cell membrane and DNA, leading to diseases such as heart disease, cancer, and emphysema
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
physical fitness
the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands
Occupational Wellness
the ability to perform your job skillfully and effectively under conditions that provide personal and team satisfaction and adequately reward each individual
Social Wellness
the ability to relate well to others, both within and outside the family unit
Emotional Wellness
the ability to understand your own feelings, accept your limitations, and achieve emotional stability
Thermogenic response
the amount oF energy required to digest food
Oxygen Uptake (VO2)
the amount of oxygen transported to, taken up by and used by the body for energy production
Estimated Average Requirement (EAR)
the average daily amount of a nutrient that will maintain a specific biochemical or physiological function in half the healthy people of a given age and gender group
Estimated Energy Requirement (EER)
the average dietary energy intake that is predicted to maintain energy balance in a healthy adult
volume of training
the total amount of training performed in a given work period (day, week, month, or season)
Ovovegetarian diet
vegan diet + eggs **includes eggs as the only source of animal protein
Megadoses
very large amounts 5 TO 10X
