Term
(front of card)
bodily movement produced by skeletal muscles that require energy expenditure and produces progressive health benefits |
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Definition
(back of card)
physical activity |
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Term
(front of card)
examples are.. walking to and from work
taking the stairs instead of elevator
gardening
dancing |
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Definition
(back of card)
physical activity |
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Term
(front of card)
percentage of north americans that meet the minmal recommendationof moderate physical activity |
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Definition
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Term
(front of card)
what is the leading cause of death in the u.s. |
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Definition
(back of card)
lifestyle related-
cardiovascular disease
cancer |
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Term
(front of card)
what are 3 of the 5 factors that WHO (World health organization) determine why Americans die earlier and spend more time disabled that people in most other advanced countries. |
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Definition
(back of card)
HIV epidemic
high use of tobacco products
fairly high levels of violence, homicides |
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Term
(front of card)
defined as an activity similar to jogging that causes rapid breathing and a substantial increase in heart rate |
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Definition
(back of card)
vigorous-intensity activity |
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Term
(front of card)
moderate intensity activity |
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Definition
(back of card)
defined as the activity similar of a brisk walk that noticeably increases the heart rate |
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Term
(front of card)
What are the 4 components of health related fitness? |
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Definition
(back of card)
cardiorespiratory endurance
muscular strength & endurance
muscular flexibility
body composition |
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Term
(front of card)
improves muscular flexibility
improves posture and physical appearance
helps prevent and control diabetes
helps people sleep better
reduces feelings of depression & anxiety |
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Definition
(back of card)
5 benifits of fitness and wellness |
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Term
(front of card)
cardiorespiratory endurance |
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Definition
(back of card)
single most important component of health related physical fitness/ defined as the ability of the lungs heart and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity |
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Term
(front of card)
"excellent" cardiorespiratory endurance score for a male and female |
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Definition
(back of card)
male-less than or =41
female- less than or =37 |
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Term
(front of card)
what are the types of cardiorespiratory endurance tests |
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Definition
(back of card)
step test
1.5 mile run test
1 mile walk test |
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Term
(front of card)
body composition |
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Definition
(back of card)
the fat and nonfat components of the human body |
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Term
(front of card)
site test for men and women |
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Definition
(back of card)
men- abdomen, thigh, chest
women- triceps, suprailium, thigh |
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Term
(front of card)
essemtial fat |
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Definition
(back of card)
the body fat needed for normal physiological functions |
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Term
(front of card)
Recomended percent of body fat for men and women age 30? |
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Definition
(back of card)
men- 17-25%
women- 12-18% |
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Term
(front of card)
sedentary steps per day |
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Definition
(back of card)
greater than 5000 |
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Term
(front of card)
low active |
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Definition
(back of card)
5,000-7499 steps |
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Term
(front of card)
somewhat active step |
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Definition
(back of card)
7,500-9,999 steps |
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Term
(front of card)
active step amount |
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Definition
(back of card)
10,000-12,499 steps (5 miles) |
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Term
(front of card)
highly active step amount |
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Definition
(back of card)
greater than =12,500 steps |
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Term
(front of card)
5 tips on how to increase daily physical activity: |
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Definition
(back of card)
use a pedometer to count daily steps
walk/stretch few min every hour at desk
take stairs vs. elevator/escalator
do household chores
dance to music |
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Term
(front of card)
cardiorespiratory develepment occurs |
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Definition
(back of card)
when the heart rate is working between 30 and 85% of heart rate reserve |
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Term
(front of card)
what are the 2 different modes of exercises |
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Definition
(back of card)
moderate intensity aerobic activity
vigorous intensity aerobic activity |
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Term
(front of card)
what is the overload principle? |
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Definition
(back of card)
for strength or endurance to improve, demands placed on the muscle must be increased systematically and progressively overtime and the resistance (weight lifted) must be of a magnitude significant enought to produce development. |
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Term
(front of card)
muscular strength/ endurance recommendations |
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Definition
(back of card)
sets: 2-3 times week
frequency: 3 sets of 8-12 reps |
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