| A | B |
|---|
| Health Related Fitness | the parts or components of physical fitness one must develop, improve, maintain, or achieve for optimal well-being |
| Theory of Wellness | Halbert Dunn, a continuous striving for complete physical, mental, and emotional/social well-being |
| 6 dimensions (theory of wellness) | emotional, social, intellectual, spiritual, physical, environmental/occupational |
| 5 components of health-related fitness | cardiovascular, muscular strength, muscular endurance, flexibility, body composition |
| 8 cardiovascular risks | age/gender, family history of cardiac arrest, current smoker, high blood pressure, high cholesterol, diabetes, sedentary, obesity |
| cardiovascular | the ability to consume and utilize oxygen |
| muscular strength | max force muscle can exert |
| muscular endurance | length of time the muscle can continue to sustain a sub-maximal contraction |
| flexibility | range of mobility within your joints |
| body composition | ration of fat to lean tissue |
| aerobic | with oxygen (air) |
| truly aerobic activities (characteristics list) | continuous, rhythmical, use large muscles |
| aerobic characteristics (not list) | place continuous demand on both cardiovascular/respiratory systems; use aerobic metabolic pathways |
| ACSM aerobic fitness training guidelines | frequency(3-5/week), intensity(50-85% reserve), time(20-60 min) |
| maximum heart rate | fastest you can get your heart to beat |
| resting heart rate | the slowest your heart needs to beat to keep all systems functioning normally at rest |
| training zone | range of which you need to keep your heart rate while training aerobically to elicit the benefits associated w/aerobic training (improve) |
| 10 benefits of aerobic training | heart muscle stronger, increase stroke volume, lower RHR, reduces RBP, increase blood volume, structures inside cells more efficient, improves cholesterol profile, relieves stress, burns calories, decrease in body fat |
| 3 principles of training | specificity, overload, progression |
| specifity | training is specific/stimulates physiological changes to the system you are training, changes are in response to type of demands on system |
| overload | increase the demand on the system you are training (higher FIT) |
| progression | systematically increasing intensity of training to match improvement |
| 5 of 8 risk factors training can help lessen | high blood pressure, high cholesterol, type 2 diabetes, sedentary, obesity |
| how do you improve your cardiovascular system? | we train the system |
| why is duration important? | takes about 10 min to establish aerobic metabolic pathways |
| cardiovascular disease | diseases associated w/the heart, lungs, and blood vessels |
| cardiovascular disease examples | heart attack, stroke, high blood pressure, arteriosclerosis, high cholesterol |
| high blood pressure | ongoing process of breaking, healing, getting worse, etc. |
