FPF – Flashcard
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Exercise
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Physical Acticity done for the purpose of getting fit is called
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Health Related Physical Fitness
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Cardiovascular fitness is one part of this type of fitness
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lack of physical activity
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A hypokinetic condition is a health problem caused by this
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Body fatness
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Is a percentage of body weight that is made up of fat when compared to other body tissues
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Muscular Endurance
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ability to use muscles continuously without tiring
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Agility
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ability to change body position quickly
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Balance
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ability to keep an upright position
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Coordination
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ability to use body parts together
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Reaction Time
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amount of time it takes to start moving
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Speed
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ability to cover a distance quickly
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Physical Activity
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movement of body using larger muscles
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Wellness
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positive component of health
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biomechanical principles
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The rules of biology and physics that can be used to prevent injury to your joints are called
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skin becomes white or greyish yellow and looks glossy, pain is sometimes felt early but subsides later, blisters may appear later, and the affect area feels intensely cold and numb.
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Symptoms of frostbite include:
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microtrauma
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Invisible damage to the body resulting from repeating a movement often
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sprains, strains, blisters, bruises, cuts, and scrapes.
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Some injuries related to sports and exercise
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Hypothermia
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Numbness, shivering, low body temperature, and confusion are symptoms of this; body temperature becomes extremely low
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Joint
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place where bones meet
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Ligament
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holds bones together at the joint
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Tendon
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connects muscles to bones
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Side stitch
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pain in the lower abdomen
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all
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For optimal benefits, you should perform activities from ____ parts of the Physical Activity Pyramid each week.
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threshold of training
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The minimum amount of overload needed to achieve physical fitness
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target ceiling
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If you are exercising in your target fitness zone, you are between your threshold of training and your ____; the upper limit of your physical activity
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good
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If you achieve a _____ fitness rating, you are probably at the level of fitness needed to live a full, healthy life.
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Frequency
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how often you exercise
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Intensity
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how hard you perform physical activity
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Progression
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increasing ecercise gradually
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Specificity
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ecercise for one fitness part
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Overload
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doing more exercise than you normally do
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Osteoporosis
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bones deteriorate and become weak
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Artherosclerosis
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subsistances build up inside artery walls
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Hypertension
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blood pressure is consistently higher than normal
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Obesity
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having a high percentage of body fat
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Diabetes
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the body cannot regulate blood sugar level
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Lordosis
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swayback
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Kyphoosis
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rounded shoulders
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Ptosis
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protruding abdomen
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lifestyle physical activity
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Activities at the base of the Physical Activity Pyramid
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30
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You should perform ____ minutes of physical activity on all or most days of the week
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pedometer
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A device worn on your belt that counts steps
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metabolism (MET)
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A term that is used to describe intensity of activity
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attitude
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You can change your ______ about physical activity from negative to positive
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Couch potato
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is sedentary
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Inactive thinker
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is thinking about becomming active
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Planner
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just bought exercise equpitment
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Activator
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is sometimes active
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Active exerciser
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is active most days of the week
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long term goal
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Deciding to walk 30 minutes a day for the next two months
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short term goal
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Performing 30 push-ups by next week
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long term goal
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Being able to run a mile in 6 minutes six months from now
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short term goal
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Deciding to do flexibility exercises three times a week for the next week
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self management skills
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A skill that helps you change your behavior
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building performance skills
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A type of fitness that helps you learn skills
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sport skills
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A term used to describe throwing, kicking, and catching
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self assessment
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A self-management skill that enables you to test your own fitness
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self monitoring
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A self-management skill that enables you to keep track of things you have accomplished
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finding social support
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self-management skill that helps you get the help from friends and family
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lifestyle
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A way of living that helps you prevent illness and enhance wellness
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unhealthy lifestyles
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The largest contributors to early death
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being physically active
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This would do more to improve the health and wellness of American people than any other change
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Fulfilled
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positive aspect of spiritual component of health
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Informed
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positive aspect of intellecual component of health
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Involved
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positive aspect of social component of health
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fitness profile
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A brief summary of your fitness
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active for life
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You are considered this if you perform physical activity on a regular basis and have for some time
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1. collect information 2. consider a variety of activities 3. set goals 4. structure your programs plan and write it down 5. evaluate your program after you have tried it
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Staying fit and active 5 steps:
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veins
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Vessels that carry blood to the heart
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aerobic
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Walking, jogging, and bicycling are examples of this type of exercise
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lipoproteins
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This carries the cholesterol in the blood
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Aerobic Activity
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heart can supply necessary oxygen to muscles
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Low density lipoprotein
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bad cholesterol
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Anaerobic Activity
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heart cannot supply necessary oxygen to muscles
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means "with oxygen"
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Aerobic
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active recreation
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Jogging, swimming, and skating are examples of this
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Water aerobics
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aqua-dynamics
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Orienteering
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uses man-reading skills
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strength
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The amount of force a muscle can exert
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hypertrophy
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An increase in muscle fiber size
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muscle bound
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A person can become this if he or she does strength training improperly by developing some muscles while ignoring others
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resistance
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When you do calisthenics to develop strengh you use your body as...
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Isometric exercise
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esercises in which the muscles do not move
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Weightlifting
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a sport, not a method of training
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Progressive resistance
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the gradual increase of weight used in strength training
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Isokinetic exercise
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a muscle fitness exercise that regulates velocity
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1RM
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the maximum amount of weight a group of muscles can lift at one time
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Isotonic exercise
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muscle fitness exercises that involve movement
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cardiovascular fitness
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A part of fitness that requires a fit heart and circulatory system
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muscle endurance
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Your leg muscles might get tired when you run if you have poor...
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Androstenedione
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The real name of a supplement called andro
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Pyometrics
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a training technique involving jumping
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Ephedra
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a product that can alter heart rate
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Creatine
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a product manufactured by meat-eating animals
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Periodization
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varying your muscle fitness program schedule
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flexibility
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Is essential in the body's joints for good health, wellness, and efficient, effective functioning; ability to use joints through a wide range of motion
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Range of Motion (ROM)
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The amount of movement you can make a joint
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stretching exercise
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Exercise that involves moving beyond your range of motion
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ROM exercise
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Will help you maintain movement ability in your joints
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PNF stretching
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Involves contracting, then relaxing the muscle before you stretch it
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static stretching
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Stretching slowly as far as you can without pain, then holding the stretch for several seconds
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ballistic stretching
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Involves gentle bouncing motions
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Hypermobility
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the ability to extend the knee, elbow, thumb, or wrist joint past a straight line
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Shinsplints
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pain in the front of shins
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essential body fat
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Minimum amount of bodyfat needed for good health
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basal metabolism
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The amount of energy your body uses at complete rest
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underwater weighing
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A technique for assessing body fat levels that involves being weighted under water
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Skinfolds
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fat under the skin
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Caliper
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used for skinfold measurements
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Body composition
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all the tissues that make up your body
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fiber
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Can be used for energy with little or no change during digestion (cannot be digested by the body)
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complex carbohydrates
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Contains more nutrients than simple carbohydrates
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vitamins
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Are required for growth and maintenance of your cells
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proteins
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Contains a large amount of nutrients for the number of calories it provides
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Complete protein
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contains all nine essential amoino acids
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relax
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___ and contract your muscles to help reduce stress
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physical stressor
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Excessive exercise, such as that done by atheletes who over train is a ___
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stress response
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Is your body's way of preparing you to deal with a demanding situation
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emotional stressor
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Worry and fear are examples of this
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sleep
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Getting enough of this can help prevent fatigue and help you deal effectively with stress
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Stress
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The body's reaction to a stressful situation
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Eustress
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Positive stress
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Stressor
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Causes or contributes to stress
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Distress
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Negative stress
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sport supplements
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Many products are sold as this (aka ergogenic aids) but are actually quack products
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passive exercise
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uses machines or outside forces to move your muscles
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quackery
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Method of advertising or selling that uses false claims
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supplement
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A product intended to add to a person's nutritional intake
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fad diet
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Often promises quick results but is usually nutritionally unbalanced
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Medical doctor
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Provides medical advice
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Certified health education teacher
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Answers concerns about general health
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registered physical therapist
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has information about fitness
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Dietitian
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Offers advice about diet and nutrition
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Nutritionist
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may not be an expert
