KIN 157 Exam #1.txt

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  1. The six dimensions of wellness
    Physical, emotional, intellectual, spiritual, interpersonal and social, environmental
  2. The major cause of death in the early 1900s
    Bacteria and viruses
  3. Definitions of infectious disease and chronic disease
    Infectious disease (infection) chronic disease (major)
  4. The three leading causes of death in the U.S. today
    Heart disease, cancer, stroke
  5. The best treatment for chronic diseases
  6. The leading cause of preventable death
  7. Successful methods for achieving and maintaining a healthy body weight
    Being active and eating healthy
  8. Tobacco's and alcohol's roles in disease/death rates of Americans
    • Tobacco:
    • 8/10 deaths
    • #1 preventable cause of death
    • Alcohol:
    • 5/10 death
    • Accidents are #1 cause of death for 15-24 year olds
    • Teenagers become alcoholics 10x faster than adults (their bodies can't metabolize alcohol)
  9. Results of inappropriate stress management
  10. Locus of control: internal and external
    • Internal: Confident that the checks you make can make a difference - All about how we view things
    • External: Outside forces make life happen - how we respond makes a difference
  11. SMART acronym
    • Specific
    • Measurable
    • Attainable
    • Realistic
    • Time Frame-Specific
  12. Surgeon General's report, Physical Activity and Health
    • 1. People of all ages benefit from activity
    • 2. Moderate amount of physical activity
    • 3. The more you do, the more benefits you'll attain
  13. Definitions of physical activity and exercise
    • Physical activity: Any movement of the body carried out by the muscles and requires energy
    • Exercise: Specific type of physical activity (plan, repetitive, designed to improve fitness)
  14. Components of health-related fitness
    Cardiorespiratory endurance, Muscular strength, Muscular Endurance, Flexibility, and Body Composition
  15. Benefits of improved cardiorespiratory endurance
    • Ability to perform prolong large muscle exercise at moderate to high levels of intensity
    • Strengthen heart and lungs
  16. Definitions of muscular strength, muscular endurance and flexibility
    • Muscular Strength: amount of force a muscle can exert in a single maximum effort
    • Muscular Endurance: ability to resist fatigue and sustain muscle contraction for a long period of time or repeatedly
    • Flexibility: ability of the joints to move through their full range of motion
  17. Best way to lose body fat
    Sensible diet and exercise
  18. Definition of specificity of training and examples
    • Exercises for specific parts of body
    • Weight training - muscular strength
  19. Definition of progressive overload and how it is achieved
    • Doing more than you are used to --> improve fitness level
    • Fitness, intensity, time or duration, and type of exercise
  20. Facts regarding exercise intensity
    How much effort you put into it
  21. Recommended duration for a cardiorespiratory workout
    20 - 60 minutes (running - walking)
  22. How fast will people lose their fitness improvement when they stop exercising?
    Lose 50% in 2 months
  23. Types of activities that best develop the following goals:
    • - cardiorespiratory endurance: strengthen heart and lungs (aerobics)
    • - muscular strength and endurance: resistance training
    • - flexibility: stretching muscle
    • - healthy body composition: sensible diet and exercise
  24. FITT principle
    • Frequency
    • Intensity
    • Time or Duration
    • Type of exercise
  25. Overtraining
    Lack of energy, decreased physical performance, and aching muscles and joints
  26. Importance of cooling down
    Works blood back to brain and heart
  27. Components and functions of the cardiorespiratory system
    • Transports oxygen and nutrients to organs and tissues and carries waster (carbon dioxide) for disposal
    • Heart, lungs, and bloood vessels
  28. Upper and lower chambers of the heart
    • Artirums (upper): right - collects blood from the whole body
    • left - collects blood from lungs
    • Ventricles (lower): right - pump blood to lungs
    • left - pump blood to rest of body
  29. Alveoli
    • Small sacs in lungs
    • Exhange of oxygen and carbon dioxide
  30. Nutrients which contain calories/energy; nutrients which do not contain calories
    • Calories: Carbohydrates, fats, and proteins
    • No Calories: Vitamins, minerals, and water
  31. Glucose and glycogen
    • Glucose: Simple sugar
    • Glycogen: storage form of glucose
  32. Energy systems [immediate, non-oxidative (anaerobic), oxidative (aerobic)]:
    • - how long does each system typically provide energy?
    • Anaerobic: 10 seconds to 2 minutes
    • Aerobic: Over 2 minutes
    • - type of activities in which each system is used
    • Anaerobic: sprint around the track
    • Aerobic: Running a mile
  33. The effect regular endurance exercise can have on the resting heart rate
    • Improved Cardiorespiratory function
    • Improved Cellular Metabolism
    • Reduced Risk of Chronic Disease
    • Better Control of Body Fat
    • Improved Immune Function
    • Improved Psychological and Emotional Well-Being
  34. Ways to monitor exercise intensity
    • 1. Target Heart Rate Zone
    • 2. Ratings of Perceived Exertion
  35. Types of injuries that would be treated with R-I-C-E
    • Rest
    • Ice
    • Compression
    • Elevation
    • Bruise, joint sprain, muscle strain, and tendinitis
  36. Six major risk factors for cardiovascular disease that can be changed or controlled
    • 1. Tobacco use
    • 2. High blood pressure
    • 3. Cholesterol in blood
    • 4. Physical Inactivity
    • 5. Obesity
    • 6. Diabetes
  37. How can exercise alter cholesterol levels?
    Increase HDL and lower LDL
  38. Healthy blood pressure reading for a young adult
  39. Symptoms of hypertension
    No symptoms
  40. Definition of high blood pressure
    Amount force as being exerted on the inside walls of the blood vessels
  41. Atherosclerosis
    Hardening of the arteries
  42. Most common symptom of angina pectoris
    Pain or pressure in chest
  43. Arrhythmia
    Irregular heart beat
  44. Angiogram
    Determine extent of blockage with dye
  45. Angioplasty
    Balloon clears out blockage
Card Set:
KIN 157 Exam #1.txt
2012-02-22 08:26:42
fitness living

fitness for living
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