Fitness for life study guide for final exam PDF

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Lifestyle choices- choices that affect your life like diet, exercise, etc Dimensions of wellness-

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Physical.!

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Emotional.!

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Intellectual.!

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Social.!

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Spiritual.!

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Environmental.!

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Occupational!

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Financial!

Leading causes of death- Heart disease, cancer, and chronic respiratory diseases. Definition of wellness - A state of being that enables you to reach

your fullest potential. Self-efficacy- Is an individual’s belief in his or her innate ability to achieve goals. Model of behavior change•

Precontemplation!

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Contemplation!

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Preparation!

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Action!

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Maintenance!

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Termination!

Physical fitness/physical activity- !Physical activity has been defined

as 'any bodily movement produced by skeletal muscles that result in caloric expenditure', whereas fitness is more of a workout. Progressive overload- Training principle that places increasing

amounts of stress on the body causes adaptations that improve fitness. Exercise- exercising Component of fitness-

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Cardiovascular Endurance.!

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Muscular Strength.!

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Muscular endurance.!

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Flexibility.!

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Body Composition.!

Reversibility- !Any adaptation that takes place as a result of training

will be reversed when you stop training. Intensity- The level of workout one does. Healthy body composition- Percentage or ratio of body fat to lean tissue. Specificity of training- When training a specific group of muscles, targeting of muscles when training FITT principle (cardio, flexibility, & strength)- F- Frequency, I-

Intensity, T- Time, T-Type

Cardiorespiratory endurance- The ability to exercise the entire

body for long periods of time. Duration and frequency- For FITT principle 3 to five times a week, 50%-90% MHR (maximum heart rate), 20-60 mins, type such as swimming running etc. Muscular strength- The amount of force your muscles can

produce. Muscular endurance- The ability to use muscles many times

without tiring. Flexibility- The ability to use joints through a wide range of

motion. Speed- The ability to perform a movement or to cover a distance

in a short time period. Body composition- the percentages of fat, bone, water and

muscle in human bodies

Best way to lose body fat- exercise/cardio. Creating a successful fitness program- Use FITT principle. When creating it, take in account Age, Health status, and Fitness. Key to improving fitness- Exercise consistently Cooling down- At the end of an exercise session when exercise is

tapered off Energy system- Aerobic (with oxygen, breaks down atp), & anaerobic (no oxygen, breaks down glucose) Fluid intake and balance- 12 to 16 cups of agua Warm up session- A brief 5-15 minute warm up to get the blood flowing in the good ole bod Slow twitch fibers- Contract slowly, long lasting Fast twitch fibers- Contract fast, short lasting Static stretching- slow gentle and methodical stretching.

Ballistic stretching- Is a type of stretching that involves rapid and

bouncing movements Proprioceptive neuromuscular facilitation- a method of stretching

muscles to maximize their flexibility. Contract & relax. Passive stretching- !Is a technique in which you are relaxed and make

no contribution to the range of motion. Instead, an external force is created by an outside agent, either manually or mechanically. Partner assisted- stretching with the help of someone else Dynamic stretching- Warm up, fluid, increases blood flow. Connective tissue in muscle- Tendons connect muscle to bones. Hydrostatic weighing- weighing with water. Height-weight tables- use charts to find out body mass index. Skinfold measurements- use calipers to find out body comp. The bod pod- air displacement test.

Bioelectrical impedance analysis- uses electrical impulses to measure body comp. Dual energy x-ray- uses x-ray tech to find/measure body comp. Carbohydrates- two forms, simple & complex. Simple are the main primary energy source during exercise. If you don’t consume enough carbs your body will create glucose from protein. Proteins- Form a major part of lean tissue. Primary role is to serve as the structural unit to build and repair body tissue. Basic structural units are amino acids. Regulates metabolism •

Complete- animal foods and soy products!

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Incomplete- vegetable sources!

Dietary guidelines- Recommended diet: 30% or less fat, 12% protein, 58% carbs. Hypertension- Abnormally high blood pressure.

Sodium- Plays a crucial role in maintaining human health. It is the main

source of sodium and chloride ions in the human diet. Sodium is essential for nerve and muscle function and is involved in the regulation of fluids in the body. Simple sugar- Glucose, plays a major role as an energy source for the body. Glucose is stored in skeletal muscles and the liver as a complex carb called glycogen.

Dietary fiber- Is a type of carbohydrate that cannot be digested by our

bodies' enzymes. It is found in edible plant foods such as cereals, fruits, vegetables, dried peas, nuts, lentils and grains. Omega 3 fatty acids- Has been reported to lower blood levels of both cholesterol and triglycerides. This fatty acid is found primarily in fish, can reduce the risk of heart disease. Trans-fatty acids- A dangerous mixture of saturated and unsaturated fatty acids. Primary source of this is found in fried foods and fast foods.

Unhealthy because they can increase blood levels of total cholesterol and LDL cholesterol, increasing heart disease risk...