Health and PE
FLVS FLD Vocab List
Terms
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- Frequency
- the number of days per week exercise is completed, example 3 days per week
- 5 Components of What Makes Up Fitness
- Being Safe, Regular sleep to rest and restore your body, Healthy ways of handling stress, Good Nutrition, Regular physical activity several times a week
- Nutrient Claim
- a phrase describing the contents of a product without telling the actual amount, found on the front of a product
- Why Fat is Essential to our daily diet
- Fat insulates the body, Fat provides protection to the organs, Fat supplies the body with fatty acids needed to produce nerve cells and hormones, Fat stores vitamins A, D, E, and K
- Examples of brain foods,
- cottage cheese, apples, bananas, oatmeal, eggs, pears, grapes, lean ham, whole wheat bread, oranges, mangos, cherries, nuts
- Benefits of Cardiovascular Exercises
- uses energy stored as fat, increases lean body mass, strengthens the immune system, reduces the risk of heart disease; lowers cholesterol and blood pressure, strengthens the heart, improves digestion, improves self-image, relaxes a person and relieves stress
- Low Calorie Nutrient Claim
- 40 calories or less per serving
- Warm up
- Increasing the internal temperatures of the muscles through large muscle movements to prepare the body for activity.
- Liability Waiver
- Form found under the Course Information tab. Needs to be signed and sent to your instructor.
- Energy Output
- How much energy we use for our daily activities
- According to the American Heart Association, regular exercise can do the following
- Improves the blood circulation throughout the body making the heart and other organs including the muscles work better together,Reduces the risk of heart disease by 20-25 percent, Helps handle stress by releasing tension helping the body to relax and sleep, Helps control weight, warding off the onset of obesity, Boosts self-image and self-esteem, When people exercise they tend to take better care of themselves and eat healthier.
- Special Olympic Athlete
- An individual with either mental retardation and/or developmental disabilities who competes in Olympic style events with modifications as compared to a traditional Olympic athlete.
- Nutrients
- part of food the body uses, fat, carbohydrates, protein, vitamins and minerals, fiber, and water are all examples.
- Dynamic Stretching
- a form of stretching using momentum to force the muscle into an extended range of motion.
- Aerobic Activity
- activity/exercise that uses oxygen as its main energy source, examples include jogging, swimming and biking for more than 20 consecutive minutes.
- Calorie Free Nutrient Claim
- Less than 3 calories per serving
- Pace Chart
- your chosen weekly progression in the class. Traditional pace is 3-4 assignments/week minimum and Accelerated is 5-7 assignments/week minimum
- Number of servings from the bread and cereal group you should have each day
- 6 ounces
- Employee or Work Site Wellness Programs
- health/exercise programs that an employee will use to increase their employees health and well being with the additional purpose is to decrease health costs and increase employee work output.
- Anaerobic Activity
- fast paced activity/exercise that uses glucose as its main energy sources, examples include fast running for short periods of distances (sprints)
- Iso Static Stretching
- a stretch which begins as static where you hold with mild tension, then with the assistance of a professional the body is pushed beyond the initial stretch point.
- Vitamins
- Any of various fat-soluble or water-soluble organic substances essential in small amounts for normal growth and activity of the body and obtained naturally from plant and animal foods. Examples includes Vitamins A, B, C, D, E
- Items to consider before joining a Health Club or Gym
- Hours the site is open, What is offered, The cost, Specialists on site, location from my home or work, special equipment, personal trainers, other ammenities, day care availability
- Lifestyle Journal
- Location of your workout logs. Needs to be printed out to complete various assignments.
- High fiber Nutrient Claim
- 5 grams or more per serving
- Reduced Fat Nutrient Claim
- 0.5 - 3 grams or 25% less fat than regular per serving
- Muscular Strength
- the amount of force a muscle can exert one time
- Good Stress
- Or Eustress, promotes positive health results such as exercises, completing a project, etc.
- Calories
- a quantity of food capable of producing such an amount of energy.
- Bad Stress
- Or Distress, causes health problems such as headaches, depression, or gastrointestinal problems. Some causes of this are lack of sleep, death of a close friend/family member or relationship problems.
- Examples of exercise equipment for cardiovascular workouts
- cross country ski machines, treadmills, stationary bikes, stair climbers, rowing machines, elliptical trainers
- Cholesterol Free Nutrient Claim
- Less than 2 mg of cholesterol and 2 grams or less of saturated fat per serving
- Strenuously Active Lifestyle
- a lifestyle of a person who workouts more than 3 times per week for 30 minutes
- Overweight
- have 10% or more body fat than recommended for your height and weight.
- Respiratory problems
- problems associated with the respiratory system, which can lead to breathing problems such as asthma or bronchitis
- Fertility problems
- refers to the biological inability of a man or a woman to contribute to conception
- More or added fiber Nutrient Claim
- At least 2.5 grams more per serving
- Arthritis
- Inflammation of your joints (fingers, wrist, elbow, and knees are examples)
- Cardiovascular Disease
- Abnormal conditions of the heart and/or its arteries, veins and capillaries.
- Target Heart Rate
- the range the heart rate should be consistently kept at while doing a nonstop movement involving the large muscle groups of the body. Typically between 50% and 65% of your maximum heart rate
- Importance of Staying Hydrated
- water serves as a lubricant, water forms the base for saliva, water forms the fluids that surround the joints, water regulates the body temperature, as the cooling and heating is distributed through perspiration, water helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste- the best detox agent, Regulates metabolism, reduces risk of certain types of diseases.
- Protein
- are fundamental components of all living cells. They are essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes.
- Temporary Soreness
- results during exercise when the muscles begin to use the nutrients available and when waste products like lactic acid start to build up.
- Items to Consider before hiring a Personal Trainer
- Does the trainer have flexible hours, Does the trainer have a current certification or degree in a related exercise science field, Is the trainer certified in CPR and First Aid, Can you trust the trainer to keep all information confidential, Are you comfortable with the gender and approach the trainer will use, Is a health screening or medical release required, Will the trainer take time to interview you to establish your goals and then work with you to explain each step along the way, Does the trainer talk at a level you understand, Is the trainer within your budget
- Percent Daily Values
- Percentages of the amount of nutrients we should be taking into our bodies through food on a daily basis
- Reduced or less cholesterol Nutrient Claim
- 25% less cholesterol and 2 grams or less of saturated fat per serving
- Energy Input
- How much energy we take in from the food we consume
- 5 Components of a Complete Workout
- warming up, stretching, cardiovascular endurance, muscular strength/endurance movements, cool down
- Resting Heart Rate
- Heart rate while at rest or sitting still
- Cardiovascular Fitness
- the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity.
- Heart Rate
- the rate at which the heart beats
- Lean Tissue
- muscles and bones
- Nutrition Facts
- the information provided in the food label, on the back of a product, telling the amount of various nutrients and ingredients found in a food
- Delayed Onset Muscle Soreness
- usually develops 24-48 hours after exercise. This pain may be described as an aching pain, which results when a lengthening action of the muscle is used to produce a force.
- Body Mass Index
- Or BMI, is using your height and weight to determine if you are underweight (Below 18.5), Normal (18.5 - 24.9), Overweight (25.0 - 29.9), Obese (30.0 and Above)
- Ballistic Stretching
- is a dangerous form of stretching involving bobbing, bouncing, and jerky movements that use the body's momentum and weight to stretch the muscle. This type of stretching can be harmful because you may far exceed the stretchable limits of the tissues involved and cause injury.
- Exercise Modifications
- changes made to an individual's workout program based upon their individual needs.
- Hypertension
- high blood pressure, if not controlled through diet, exercise or medicine can lead to other health related problems
- Yo-Yo diets
- or weight cycling, is the repeated losing and regaining of weight.
- Number of recommended servings of fruits per day
- 2 - 2.5 cups
- Benefits of Flexibility Exercises
- improves movement of the joints, decreases muscle soreness, helps prevent injury, aids posture, prevents low back pain, relaxes a person and relieves stress
- Benefits of using a Heart Rate Monitor
- knowing your heart rate during cardiovascular activities, keeping your heart within the target heart rate, not allowing your heart rate to go over your maximum heart rate, good for individuals with a specific heart conditions, advanced models can keep track of calories burned and also work like a stopwatch - keeping track of time
- Resting Metabolic Rate
- or Basal metabolic rate (BMR), is the amount of energy needed to support the body's most basic functions when at rest in a neutral, or non-stressful, environment.
- Stretching/Flexibility
- follows warm-up, the ability of the joint to perform a movement with a full range of motion.
- Metabolism
- refers to all the physical and chemical processes in the body that create and use energy.
- Gall bladder disease
- includes inflammation, infection, stones, or obstruction of the gallbladder
- Muscular Endurance
- the muscles ability to exert force multiple times for an extended amount of time
- Saturated Fats
- A fat, most often of animal origin. An excess of these fats in the diet is thought to raise the cholesterol level in the bloodstream.
- Sleep disorders
- any difficulties related to sleeping, including difficulty falling or staying asleep, falling asleep at inappropriate times, excessive total sleep time, or abnormal behaviors associated with sleep.
- Fad Diet
- a reducing diet that enjoys temporary popularity
- Number of servings from the milk and dairy group you should have each day,
- 3 cups
- Moderately Active Lifestyle
- a lifestyle of a person who workouts approximately 3 times per week for approximately 30 minutes
- Cool down
- an easy exercise that allows the body to return back to resting or near resting state, examples are slow walk or jog.
- Cancer
- the uncontrolled growth of abnormal cells in the body. Cancerous cells are also called malignant cells.
- Number of servings from the vegetable group you should have each day
- 2 - 2.5 cups
- From a Health view, what are the suggested number of days someone should workout to maintain their present fitness
- 3
- Heart attacks
- damage to an area of heart muscle that is deprived of oxygen, usually due to blockage of a diseased coronary artery.
- Reduced Sugar Nutrient Claim
- 25% less sugar than regular per serving
- Minerals
- any of the inorganic elements, such as calcium, iron, magnesium, potassium, or sodium, these are essential to the functioning of the human body and are obtained from foods.
- Low Fat Nutrient Claim
- 1/3 fewer calories or 50% less fat than regular per serving
- Light or Lite Nutrient Claim
- 1/3 fewer calories or 50% less fat than regular per serving
- Static Stretching
- stretching in which the muscle is gradually lengthened and held in a stretched position for 10-30 seconds.
- Common Excuses for not exercising
- Bad weather, Too costly,No partner, Too tired,Embarrassed,No time
- Personal Trainer
- A trained and certified individual who is knowledgeable in fitness, nutrition and exercise. Typically this person will provide an individualized workout program for a client for a fee.
- Obesity
- have 20% or more body fat than recommended for your height and weight and accumulation of fat cells
- Maximum Heart Rate
- the highest, safe heart rate you should theoretically be able to have your heart beat at (220 minus your age)
- The National Council on Sleep guidelines to ensure a good night's rest
- Avoid caffeine for at least six hours before bedtime, Exercise regularly, but not too close to bedtime, Get up at the same time every day regardless of when you went to sleep.
- Group or Team Sport Activity
- Exercising with a group of people which is led by a teacher/coach/instructor.
- Fat Free Foods
- a food item that has reduced the amount of fat per serving
- Fasting Diets
- a type of diet in which someone greatly reduces the amount of food they consume on a daily basis.
- Carbohydrates
- substances in food that consist of a single sugar molecule or of multiples of them in various forms. They provide the body with energy.
- Strokes
- a blockage of a blood vessel leading to the brain, causing inadequate oxygen supply and, depending on the extent and location it could lead to weakness, paralysis of parts of the body, speech difficulties, and, if severe, loss of consciousness or death.
- Intensity
- the amount of effort or level exercise is performed at, example running a mile instead of walking a mile
- F.I.T. Principle
- Frequency, Intensity, and Time, variables that can be used alone or together to improve or change a person's level of fitness.
- Sensational Sixty/Super Sixty/Stupendous Sixty Workouts
- The three - 3 week workout programs you will do for this course. Each daily workout shall be approximately 60 minutes in length and consist of the following parts; warming up, flexibility exercises, cardiovascular endurance, muscular strength/endurance movements, cooling down. You should do these workouts at minimum 3 times per week for each workout log assignment
- Sugar Free Nutrient Claim
- less than 0.5 g per serving
- Time
- the length of a workout or part of a workout such as time cardiovascular exercises are performed, example 20 minutes
- Good source of fiber Nutrient Claim
- 2.5 to 4.9 grams of fiber per serving
- Number of servings from the meat and protein group you should have each day
- 5 1/2 ounces
- Repetitions
- an exercise repeated several times without interruption within a set.
- The Dietary Guidelines for Americans
- Eat a variety of foods, Maintain healthy weight, Choose a diet low in fat, saturated fat, and cholesterol, Choose a diet with plenty of vegetables, fruits, and grain products, Use sugar in moderation, Use sodium and salt in moderation, Avoid alcoholic beverages
- Vigorous Activity
- physical activity that is hard or strenuous.
- Diabetes
- A disease characterized by abnormally high levels of blood glucose, that if not controlled through diet, exercise or medicine can lead to other health related problems
- Dehydration
- the sensation of thirst used as a mechanism for protection when the body is in need of water
- No Added Sugar Nutrient Claim
- None added during processing and packaging including ingredients
- Sets
- several exercises done in a series
- 1 pound of fat can be lost in three ways
- Reducing the amount of food you eat by 3500 calories, doing enough activity to use 3500 calories, A combination of the two.
- Fat Free Nutrient Claim
- less than 0.5 g per serving
- Low cholesterol Nutrient Claim
- 20 mg or less of cholesterol and 2 grams or less of saturated fat per serving
- Serving Sizes
- the basis for reporting each food's nutrient content, typically expressed in both common household and metric measures.
- Reduced Calorie Nutrient Claim
- 25% fewer calories per serving compared to regular
- Fat Tissue
- Amount of fat in one's body
- Sedentary Lifestyle
- A lifestyle involving sitting or remaining inactive for most of the day with little or no exercise.
- Belonging to group or team sports or activities have the following benefits:
- sportsmanship, team building, commitment, loyalty, responsibility, fun, cooperation, social interaction
- Benefits of Muscular Strength and Endurance Exercises
- increases lean body mass, lean mass uses more calories, improves posture, stabilizes the joints limiting pain, strengthens bones preventing osteoporosis, prevents job related injuries, relaxes a person and relieves stress