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