principles of physical fitness

use of fiber

Fiber aids digestion and helps prevent constipation. It is sometimes used for the treatment of diverticulosis, diabetes, and heart disease

where you can find FATS

NUTS SEEDS , MEAT , GRAINS

progressive overload

Principle that INCREASING STRESS--- body adaptation --- physical fitness

MICRO nutrients

SMALL AMOUNTS CAN BE FOUND IN -VITAMINS -MINERALS

coordination

Using the senses and body movement to perform a task correctly

overtraining

a condition caused by too much training or too much too intensely, characterized by lack of energy , decreased by physical fitness , depression, aching muscles and joints

lifestyle

a conscious behavior that can either increase of decrease persons risk of injury

exercise stress test

a test usually administer on a treadmill of cycle ergometer that involves analysis of the changes in electrical activity in the heart (EKG) taken during exercise; used to determine if any heart disease is present and to asses current fitness level

emotional wellness

abilty to understand emotions and feelings

killa calorie

amount of heat to raise temperature of 1 liter of water to one degree Celsius

graded exercise test

an exercise test that starts at any intensity and progress to maximum capacity

physical activity

any movement carried out by the skeletal body and requiring energy

self-efficacy

as one's belief in one's ability to succeed in specific situations or accomplish a task

six stages of wellness was invented of

bill helter

five components of physical fitness most important for health are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

designing an exercise program

determine if medical clearance is needed, assess your current level of fitness, s set realistic goals, and choose activities that develop all the components of fitness

body obtains nutrients through

digestion

interpersonal

earning good communication skills, developing capacity for intimacy, cultivating a support network of friends. Contributing to your community, country and world.

calories

energy in food expressed in killa calories

glycogen

fat stored in the liver

protein

form important parts of muscle, blood , cell membrane. helps growth -regulate water -acid base balance

use of protein

helps growth -regulate water -acid base balance

intensity

how hard

time

how long( duration)

frequency

how often

six dimensions of wellness

interpersonal emotional occupational social intellectual spiritual environmental

spiritual

is a personal matter involving values and beliefs that provide a purpose in our lives

intellectual

is engaging the individual in creative and stimulating mental activities to expand their knowledge and skills and help them discover the potential for sharing their gifts with others

occupational

is the ability to achieve a balance between work and leisure time

Physical training

is the process of producing long-term improvements in the body's functioning through exercise. All training is based on the fact that the body adapts to physical stress

counter the effects of reversibility,

keep training at the same intensity, even if you have to reduce the number or length of sessions.

MACRO nutrients

large amounts of protein -protein -fats -carbs

environmental wellness

livability of your surroundings

locus of control

locus of control refers to the extent to which individuals believe they can control events affecting them.

LDL CHLOESTEROL

low cholesterol

where you can find them

meat, dairy, fruit, veggies

where you can get protein

meat, fish, eggs, poultry, milk, legumes, nuts 4 calories per gram

type

mode of activity

more solid =

more saturated

individual differences

people vary in the maximum ,level of fitness they can achieve.

social wellness

- refers to the relationships we have and how we interact with other -involves building healthy, nurturing and supportive relationships as well as fostering a genuine connection with those around you.

Bodies also adapt to progressive overload

. When you progressively increase the frequency, intensity, and time (duration) of the right type of exercise, you become increasingly fit.

recommended amount of exercise per day

30 minutes

water

50-60 % of the body remove waste products transport chemicals regulates temp

if you consume too much protein it becomes

FAT

health related fitness AKA 5 COMPONENTS TO FITNESS

physical capacities that contribute to health: cardiorespiratory endurance, muscular strength , muscular endurance, flexibility and body composition

skill related fitness

physical capacities that contribute to the performance in a sport or activity

exercise

planned ,structured ,repetitive movement of the body intended to maintain and improve physical fitness

health

refers to the overall condition to a persons body or mind and to the presence or absence of injury or illness

minerals

regulate body function repair tisue catalyst for release energy

food manufactures used to improve shelf life

saturated

nutrition

science of food and how the body uses it in health and disease

saturated fat

solid room temperature

VITAMINS

speed up chemical reaction within cells

essential nutrients

substances that the body can get from food, but cant be manufactured

fats 9 GRAMS PER CALORIES

supply energy cushion organs insulate provie a meduim for fat solubable vitamins

carbs

supply energy to cells in the brain

muscular endurance

the ability of a muscle to remain contracted or to contract repeatedly for a long period of time

cardiorespiratory endurance

the ability of the body to perform prolonged, large muscle, dynamic exercise at moderate to high level intensity

agility

the ability to change the position of the body quickly and accurately

power

the ability to exert force rapidly based on a combo of speed and strength

balance

the ability to maintain equilibrium while moving or while stationary

flexibility

the ability to move joints through the full range of motion

speed

the ability to perform a movement in a short period of time

reaction and movement time

the ability to respond and move quickly to a stimulus

muscular strength

the amount of force a single muscle can produce with a single maximum effort

fat free mass

the non fat component of the body consisting of the skeletal muscle, bone and water

physical training

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

body composition

the proportion of fat and fat free mass ( muscles, bone , water) in the body

metabolism

the sum of all the vital process by which food energy and nutrients are made available to and used by the body

reversibility

the training principle that fitness improvements are lost when demands on the body are lowered

specificity

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

hydrogenation

used to turn liquid to margarine mix of saturated unsaturated and fatty acids

VLDL

very low cholesterol

already active,

you benefit even more by increasing the intensity or duration of your activities.

reversibility

Bodies adjust to lower levels of activity by losing fitness,

FATS

Concentrated energy 9 calories per gram

hdl

"good cholesterol