HAS fitness midterm
Terms
undefined, object
copy deck
- how many deaths per year does cardiovascular disease cause?
- 50% in the U.S.
- How many bones are in the human body?
- 206
- What is Physical Fitness?
- the capacity to carry out your chosen occupation successfully, enjoy your leisure time and meet an emergency if it should arise.
- hypokinetic disease
- diseases that result from reduced physical activity (cardiovascular disease, hypertension, obesity, anxiety, depression, low back problems).
- Physical benefits of exersize?
- strength, endurance, flexibilty, increase ability to take in, circulate and use oxygen, greater work capacity, reduced muscle fatigue, lower heart rate, faster recovery time, delay the aging process, reduced risk of disease.
- psychological benefits of exercize:
- stress management, reduced depression, improved ability to convey emotional needs to others, improved physical improvement and self esteem, better relaxation and sleep patterns.
- Components of physical fitness:
- cardio fitness, muscular endurance, musclar strenght, flexibility, body composition, and motor ability
- cardiofitness
- ability to take in, process and deliver oxygen to the cells while simultaneously eliminating waster products
- musclar endurace
- the ability of skeletal muscle to continue to repeat an action
- muscular strenght
- the maximum amoung to force or torque applied one time
- flexibility
- the ability to move a body part through a range of motions
- body compostion
- the relationship of lean, prodcutive tissue versus fat, non-productive tissue in the body
- motor ability
- skill or athletic componets of physical fitness. (speed, agility, cordination, reaction time, power, balance).
- Aerobics
- exercsing with oxygen. lower insensity levels and longer durations. josggin, running , biking, swimming, dancing, etc.
- anaeobics
- exercise bouts of high intensity but short duration. work very hard for short periods of time. short burst of high intensity. sprinting, using less oxygen, powerlifting.
- different types of training
- aerobic, anaerobic, circuit training, aerovic circit training, body building, pwerlifting, weight training
- circuit training
- uses individual stations of resistance training equipmetn arrangedin a circular pattern. each station addresses a different body part. slow reps of heavy resistance. addresses the skeletal sytem imporves strenght, enduance and flexibility
- Aerobic circuit training
- individual stations arranged in order, program is timed, uses high speed and provides a constant stress on cardiorespiratory system and the muscularskeletal system. high reps reduced resistance.
- body building
- internationally recognised compititoin. extreme development of skeletal mucle w/ very low body fat. intense workouts (not a form of trainging but a form of competition) uses many reps.
- powerlifting
- not a form of training, but compititon. lifting the most weight possible in predetermined actions. organized into weight classes and compete. very heavy resistance and few reps
- weight training
- uses some form of resistance in their routine. objective imporvemts in strnght, enducrance and flexibilty of skeletal muscle. try to create an overload on the skeletal muscle, stimulus for improvment in muscle performance.
- major systems of body
- skeletal, musclar, nervous, musculosketeltal?, lever system.
- skeletal system
- complex system of bones, each is shaped to perform its fucntion. are laive.
- muscular system
- muscle accounts for 1/2 of bodys total tissue. force for all movement of body (moving-digesting). 3 types (cardiac, smooth and skeletal)
- cardiac muscle
- the heart-- pumps blood
- smooth muscle
- involuntary, person does not willfully control thses actions, found in the vital organs.
- skeletal muscle
- used for all movement. is voluntary.
- fucntions of skeletal system
- levers (long arms used for mechanical work), Human dimensions, determines height etc vital organ protection- ribs/ pelives protect soft tissue. joint formation- determine kind of mvoement and degree to which it occurs.
- concentric
- shortening. positive contraction. up motion
- eccentric
- lenghten muscles. down motion
- static
- holds in place. (muscle contraction)
- nervous styem
- brain, spinal cord, and nerve fibers. 2 types of nerve fibers, sensory and motor.
- lever system
- axis, force and resistance.
- axis
- point around which the action occurs. ARM (JOINT) ?
- force
- componet that creates work. MUSCLE?
- resistance
- part that resists work being done. WEIGHT?
- heart
- 4 chamber musclar organ, pumps boold. less than 1lb, about a fist size.
- blood pressure
- 120/80. systolic or diastolic.
- systolic
- force that the left ventircle exertsin pumping the blood into the arterial system.
- diastolic
- provides an indication of peripheral resistance. the easw with which the blood flows from the arterioles to the capillaries.
- somatotype
- hereditys influence on body shape. there are 3 kinds endo, ecto and meso. general catagorys of body shaping
- ectomorph
- long, long bones, narrow flap bones, low bodoy fat, small muscles.. tall and skinny
- endomorph
- short long bones, broad flat vones, higher body fat, large muscles, rounded facial features
- mesomorph
- large muscles, trianglar facial features.
- body composition
- percentage of body fat. the amount of fat taht is making a positive contribution and how much is adversily affecting overall well being.
- body fat
- hydrostatic weighing, electriacl impulse, and skin fold calipers.
- anarexia nervosa
- person suffering is usually overweight. strave themeselves and increase amount of exersize. disort perceptions of self and become obsessed.
- bulimia nervosa
- have intense fear of gaining weight and becoming fat. binge and purge to contol their weight. laxatives and diuretics. kidney failure and heart arrythmias.
- 7 dietary guidelines
-
1. eat a bariety of foods from the food pyrmid
2. aviod excessive fat, especially saturated and cholesterol.
3. maintain your ideal body weight, based on frme size, height weight and body comp.
4. increase and consume adequate amounts of complex carbohydrates, starch and fiber
5. reduce and aviod too much sugar
6. decrease the amount of daily salt.
7. if your drink alcohol, drink in moderation. 1-2/day - water
- should comsume 8 glasses. is a flushing/cleansing agent for the body
- water weight
- comprises the about half of total body weight. flucuates on a daily bases because amount of water intake flucuates. all vital functions of the body are dependant upon water.
- lean tissue
- ained through the normal growth and development porcess of the human form childhood to adulthood. once maturation occurs this process stops, to develop more you must start resistance training. this creates an overload on the tissue it then inceases the protein content.
- fat tissue
- key is balance the number of calaries with the amount of exercize.
- calarie
- a unit of measurement which identifies the amount of heat generated in energy consumption and energy output.
- role of exersize
- to generate a negative calaroic intake. can help generate lean tissue while isolating fat loss.
- hypertrophy
- an increase in cross sectional size of a body part.
- best supplement
- well balanced diet
- dilation
- expantion of blood vessles, allows for more blood flow. a result of working out
- constriction
- blood vessles become narrowier making blood flow harder. it happens when we walk out in the cold.
- supplements
- a form of self medication. vitamin, minerals etc. there is no evidence that says supplements work.
- what is the best form of exersize for children?
- spontainous play