Quiz 1 - Chapter one

Muscular fitness

( muscular strength & muscular endurance) the ability of the muscles to generate force

Immediate (Acute) benefits of exercise

(seen with 48 to 72 hours after exercise) -boots energy levels -improves resistance to infections -leads to muscle relaxation -improves digestion -enhances mood and self - worth -decreases stress

Some long term (chronic) benefits of exercise

- improves and strengthens the cardiorespiratory system -maintains endurance -improves muscular flexibility -helps people sleep better -helps prevent chronic back pain -enhances quality of life: people feel better and live a healthier and happier life

Ranks of life expectancy

- united states ranks 33rd in the world -Japan ranks 1st with 84.46 years

Adults between 18 and 64 years old

-150 minutes a week of moderate - intensity aerobic (cardio - respiratory) physical activity -75 minutes a week of vigorous - intensity aerobic physical activity

One of the most significant detrimental effects of modern-day technology has been an increase in

-Chronic diseases - hypertension (high blood pressure), heart disease, diabetes, chronic low back pain, & obesity. -Sometimes referred to as hypokinetic disease

With the development of technology 3 factors have changed our lives significantly and have had a negative effect on human health

-nutrition & stress = fatty foods, sweets, alcohol, tobacco -environment = waste, noise, and air pollution

The components of skill related fitness are

1. Agility 2. Balance 3. Coordination 4. Power 5. Reaction time 6. Speed

Health related fitness has 4 components

1. Cardio-respiratory endurance 2. Muscular fitness 3. Muscular flexibility 4. Body composition

The seven dimensions of wellness

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

Steps you can take to change unwanted or create new behaviors

1. take not of the situational cues or stressful experinces that trigger a habit 2. As you are adopting a new habit, remember that repetition is critical 3. realize that excessive stress often triggers old habits.

Pregnant AND Postpartum women

2 hours and 30 minutes (150 minutes) of moderate - intensity aerobic activity a week

General health recommendation

30 minutes of physical activity per day 5 times a week

Children 6+ and Teenagers

60 minute of physical activity per day, vigorous - intensity activity 3 days per week

Life expectancy in the united states is

79.6 years old (77.1 for men and 81.9 for women)

Health related fitness

A physical state encompassing cardio-respiratory endurance, muscular strength and endurance, muscular flexibility, and body composition.

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.

Fourth leading cause of death

Accidents

Diabetes, Angina ( heart disease), & hypertension

All 3 of these chronic conditions are linked to obesity

Moderate physical activity

Any activity that requires an energy expenditure of 150 calories per day, or 1,000 calories per week

Physical activity

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

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 in heart rate

Moderate - intensity aerobic physical activity

Defined as the equivalent of a brisk walk that noticeably increases the heart rate

Non-exercise activity thermogenesis (NEAT)

Energy expended doing everyday activities other than exercise

Hypokinetic disease

Hypo means low or little and kinetic meaning motion

Chronic diseases

Illnesses that develop and last over a long time. -results of 60% of deaths worldwide

Benefit of NEAT

NEAT can easily use more calories in a day than the planned exercise session itself. It's extremely critical to keep daily balances in check.

Adults 65 +

Pysically active as there ability allows - most common exercise is to improve balance if at a risk of falling

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 or 1.2 calorie per minute for a 70 - kilogram person. A 3 - MET activity requires three times the energy expenditure of sitting quietly at rest.

Behavior Modification

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

Automobiles, elevators, escalators, cell phones, remote controls, electric garage door openers

are all modern-day commodities that minimize the amount of movement and effort required of the human body

Greater health and fitness benefits occur

at higher duration and/or intensity of physical activity

Vigorous activities include

brisk walking, jogging, swimming laps, squash, racquetball, tennis and shoveling snow.

thermic effect of food

calories digesting food

The basal effect of food

calories simply maintaining vital body functions

53% of all deaths in the united states are caused by

cardiovascular disease and cancer. 80% could be prevented by adhering to healthy lifestyle

Risk factors

characteristics that predict the changes for developing a certain disease

Third leading cause of death

chronic lower respiratory (lung) disease tobacco related

Skill related fitness

components of fitness important for successful motor performance in athletic events and in lifetime sports and activities. (basketball, racquetball, golf, hiking, soccer, and water skiing)

Regular pysical activity reduces your risk of

developing heart disease, stroke, metabolic syndrome, type 2 diabetes, obesity, osteoporosis, colon cancer, breast cancer, high blood pressure, depression, and even dementia and Alzheimer's.

striatum memorizes

events that are pleasurable and rewarding

You must engage in physical activity

everyday and increase it from your daily routine

Power is used in sports where

explosive movements are needed such as jumping, spiking and hitting a ball.

Coordination is important in sports such as golf where

hand - eye or foot - eye movements or both are integrated.

For a wellness way of life,

individuals must be physically fit and manifest no signs of disease, and they must avoid all risk factors for disease.

Coordination

integration of the nervous system and the muscular system to produce correct, graceful, and harmonious body movements.

Second largest threat to U.S. public health

is physically inactivity, often referenced to "sitting disease" and "sedentary death syndrome" or SeDS.

A few years of lack of wellness leads to

loss of vitality and gusto for life, as well as premature morbidity and mortality

Life expectancy

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

35 % of the adult population in america is

obese

Epidemiological

of the study of epidemic diseases

Skill related fitness enhances

overall quality of life by helping people cope more effectively in emergency situations.

striatum

part of the brain that is activated by events that are rewarding, exciting, unexpected, and intense, as well as by cues from the environment that are associated with those events.

Emphasis on state of the art cures

rather than prevention programs

prefrontal cortex

responisible for reminding us of who we are and of the long -term goals we've created

Sports that require speed are

soccer and track

Two components of power are

speed and force (strength)

Unhealthy behaviors contribute to the

staggering U.S. health care costs.

Reaction time can be good in sports such as

start time in track and swimming

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 ( also refereed to as aerobic exercise)

Agility

the ability to change body position and direction quickly and efficiently.

Balance

the ability to maintain the body in equilibrium

Power

the ability to produce maximum force in the shortest time

Speed

the ability to propel the body or a part of the body rapidly from one point to another

Muscular flexibility

the achievable range of motion at a joint or group of joints without causing injury.

Body composition

the amount of lean body mass and adipose tissue (fat mass) in the human body

Balance is important is sports such as wrestling where

the athlete attempts to upset the opponents equilibrium.

Wellness

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

Physical fitness

the general capacity to adapt and respond favorably to physical effort. (health related or skill related fitness)

Regular physical activity is also important for

the health of muscles, bones, and joints, improve mood, cognitive functions, creativity and short - term memory and enhance the ability to complete daily tasks.

Agility is important in sports such as soccer where

the participant much change direction rapidly and at the same time maintain proper body control.

Reaction time

the time required to initiate a response to a given stimulus

Number one threat

tobacco - the largest cause of preventable deaths

Some examples of daily physical activity are

walking to and from work & store, taking the stairs instead of elevator or escalator, gardening, doing house hold chores, dancing and washing the car by hand.

Moderate physical activity examples

walking, cycling, playing basketball or volleyball, recreational swimming, dancing fast, pushing a stroller, raking leaves, shoveling snow, washing or waxing a car, washing windows or floors & gardening.

Various types of exercise done weekly an be

walking, jogging, cycling, aerobics, swimming, stretching, & strength training.

Core values change

when feelings are addressed, education and the environment in which people live.