Phys. Wellness Exam #4
Terms
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- body composition
- the fat and nonfat components of the human body; important in assessing recommended body weight
- Percent body fat
- proportional amount of fat in the body based on the person's total weight; includes both essential and storage fat
- Lean body mass
- body weight without body fat
- Recommended body weight
- body weight at which there seems to be no harm to human health; healthy weight
- overweight
- excess body weight against a given standard, such as height or recommended percent body fat; less than obese
- Obesity
- a chronic disease characterized by excessive body fat in relation to lean body mass; usually at least 30 percent above recommended body weight
- essential fat
- minimal amount of body fat needed for normal phsiological funcitons; constitutes about 3 percent of total weight in men and 12 percent in women
- storage fat
- body fat in excess of essential fat; stored in adipose tissue
- Dual Energy X-ray Absorptiometry (DEXA)
- a radiographic technique to measure total body fat mass, fat distribtion pattern, and bone density
- hydrostatic weighing
- underwater technique to assess body composition; considered the most accurate of the body composition assessment techniques
- aquaphobic
- having a fear of water
- air dispacement
- techniqe to assess body composition by calculating the body volume from the air dispaced by an individual sitting inside a small chamber
- Bod Pod
- commerical name of the equipment that assesses body composition using the air displacement technique
- Anthropometric measurement techniques
- measurement of body girths at different sites
- Skinfold thickness
- technique to assess body composition by measuing a double thickness of skin at specific body sites
- girth measurements
- technique to assess body composition by measuring circumferences at specific body sites
- bioelectrical impededance
- technique to assess body composition by running a weak electrical current through the body
- waist-to-hip ratio
- a measurement to assess potential risk for disease based on distribution of fat
- body mass index (BMI)
- a technique to determine thinness and excessive fatness that incorporates height and weight to estimate critical fat values at which the risk for disease increases
- underweight
- extremely low body weight
- yo-yo dieting
- constantly losing and gaining weight
- Glycemic index
- a measurement that rates the plasma glucose response of carbohydrate-containing foods versus the response produced by the same amount of carbohydrate from a standard souce, usually glucose or white bread
- anorexia nervosa
- an eating disorder characterized by self-imposed starvation to achieve and maintain very low body weight
- bulimia nervosa
- an eating disorder characterized by a pattern of binge eating and purging in an attempt to lose weight and maintain low body weight
- energy-balancing equation
- principle that if caloric input equals caloric output, the person will not gain or lose weight. If caloric intake exceeds output, the puerson gains weight; when output exceeds input, the person loses weight
- Estimated Energy Requirement (EER)
- the average dietary energy (caloric) intake that is predicted to maintain energy balance in a healthy adult of define age, gender, weight, height, and level of physical activity, consistent with good health
- Weight-regulating mechanism (WRM)
- a feature of the hypothalamus (located in the brain) that controls howmuch the body should weigh
- setpoint
- weight control theory that the body has an established weight and strongly attempts to maintain that weight
- Basal metabolic rate (BMR)
- the lowest level of oxygen consumption necessary to sustain life
- very low-calorie diet
- a diet that allows an engery intake (consumption) of maximum 800 calories per day
- spot reducing
- fallacious theory that exercising a specific body part will result in significant fat reduction in that area
- cellulite
- fat deposits that "bulge out"; these deposits are nothing but enlarged fat cells from excessive accumulation of body fat
- activities of daily living
- everyday behaviors that people normally do to function in life (cross the street, carry groceries, lift objects, do laundry, sweet floors)
- metabloism
- all energy and material transformations that occur within living cells; necessary to sustain life
- hypertrophy
- an increase in the size of the cell (for examle, muscle hypertrophy)
- resting metabolism
- amount of energy (expressed in mililiters of oxygen per minute or total calories per day) an individual requires during resting conditions to sustain proper body function
- anabolic steroids
- synthetic versions of the male sex hormone testosterone, which promotes muscle develoment and hypertrophy
- muscular strength
- the ability of a muscle to exert maximum force against resistance (for example, 1 rep maximum of the bench press exercise)
- muscluar endurance
- the ability of a muscle to exert submaximal force repeatedly over time
- one rep maximum (1RP)
- the maximum amount of resistance an individual is able to lift in a single effort
- atrophy
- decrease in the size of a cell
- motor neurons
- nerves connecting the central nervous system to the muscle
- motor unit
- the combination of a motor neuron and the muscle fibers that neuron innervates
- slow-twitch fibers
- muscle fibers with greater aerobic potential and slow speed of contraction
- fast-twitch fibers
- muscle fibers with greater anaerobic potential and fast speed of contraction
- overload principle
- training concept that the demands placed on a system (cardiorespiratory or muscular) must be increased systempatically and progressively over time to cause physiological development or improvement
- specificity of training
- principle that training must be done with the specific muscle the person is attempting to improve
- specific adaptation to imposed demand (SAID) training
- training principle that states that for improvements to occur in a specific activity, the exercises performed during a strength-training program should resemble as closely as possible the movement patterns encountered in that particular activity
- isometric training
- strength-training method in which muscle contractions produce little or no movement because the person pushes or pulls against an immovable object
- dynamic training
- strength-training method referring to a muscle contraction with movement
- concentric
- shortening of a muscle during muscle contraction
- positive resistance
- the lifting, pushing, or concentric phase of a repetition during the performance of a strength-training exercise
- eccentric
- lengthening of a muscle during muscle contraction
- negative resistance
- the lowering or eccentric phase of a repetition during the performance of a strength-training exercise
- free weights
- barbells and dumbbells
- fixed resistance
- type of exercise in which a constant resistance is moved through a joint's full range of motion
- range of motion
- entire arc of movement of a given joint
- isokinetic training
- strength-training method in which the speed of the muscle contraction is kept constant because the equipment (machine) provides resistance that matches the user's force throughout the range of motion
- variable resistance
- training using special machines equipped with mechanical devices that provide differing amounts of resistance through the range of motion
- resistance
- amount of weight that is lifted
- progressive resistance training
- a gradual increase of resistance over a period of time
- set
- a fixed number of reps. One set of bench presses might be 10 reps
- circuit training
- alternating exercises by performing them in a sequence of three to six or more
- volume (in strength training)
- the sum of all the reps performed multiplied by the resistances used during a strength training session
- periodization
- a training approach that divides the season into cycles, each of which includes systematic variation in intensity and volume of training to enhance fitness and performance
- overtraining
- an emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances, and feelings of staleness or burnout as a result of excessive physical training
- plyometric exercise
- explosive jump training, incorporating speed and strength training to enhace explosiveness
- pilates
- a training program that uses exercises designed to help strengthen the body's core by developing pelvic stability and abdominal control coupled with focused breathing patterns
- flexibility
- the ability of a joint to move freely through its full range of motion
- dysmenorrhea
- painful menstruation
- stretching
- moving the joints beyond the accustomed range of motion
- plastic elongation
- permanent lengthening of a soft tissue
- elastic elongation
- temporary lengthening of soft tissue
- ballistic (dynamic stretching)
- exercises done with jerky, rapid, bouncy movements, or slow, short, sustained movements
- subluxation
- partial dislocation of a joint
- controlled ballistic stretching
- exercises done with slow, gentle, and sustained movements
- slow-sustained stretching
- exercises in which the muscles are lengthened gradually through a joint's complete range of motion
- Propioceptive neuromuscular facilitation (PNF)
- stretching technique in which muscles are stretched out sequentially with intermittent isometric contractions
- intensity (in flexibility exercises)
- degree of stretch
- repetitions
- number of times a given resistance is performed
- contraindicated exercises
- exercises that are not recommened because they may cause injury