Lifetime Fitness and Wellness Exam Flashcards

Study Notes

Wellness

Defined as a state of optimal health involving all dimensions of well-being.
Achieved through physical activity, proper nutrition, emotional/spiritual balance, and eliminating unhealthy behaviors.

Components of Wellness

Eight components include Physical, Emotional, Intellectual, Spiritual, Social, Environmental, Occupational, and Financial wellness.

Healthy People 2020

Set of wellness goals by the US government aiming for improved quality and longevity of life.
Focuses on reducing injury risks, achieving health equity, and enhancing group health.

Physical Activity and Exercise

Physical Activity: Encompasses all movements regardless of energy level or intent (occupational, lifestyle, leisure).
Exercise: Structured, high-intensity physical activity aimed at enhancing health/fitness.

Components of Physical Fitness

Includes five key components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Cardiorespiratory Endurance

Indicates the heart's ability to pump blood and muscles' capacity to utilize oxygen.
Essential for performing prolonged aerobic exercises (e.g., walking, swimming).

Muscular Strength and Endurance

Muscular Strength: Maximum force a muscle generates during a single contraction.
Muscular Endurance: Ability of a muscle to repeatedly generate a sub-maximal force (useful tests include push-ups and sit-ups).

Flexibility and Body Composition

Flexibility: Ability to move joints freely; maintained by regular stretching.
Body Composition: Ratio of fat to lean tissue; obesity indicated by high body fat levels.

Stages of Change Model

Six stages in behavior change: pre-contemplation, contemplation, preparation, action, maintenance, and termination.

Behavior Modification and SMART Goals

Strategies like SMART goals (Specific, Measurable, Attainable, Realistic, Time-bound) aid in changing health behaviors.

Training Principles

Five principles: Overload, Specificity, Progression, Recuperation, and Reversibility.

Overload Principle

Stressing muscular and cardiorespiratory systems is necessary for fitness improvement through increased intensity or duration.

Principle of Progression

Gradually increasing overload to improve fitness; involves following the 10% rule.

Principle of Specificity

Training effects are specific to the muscle groups engaged; varying exercises is crucial.

Principle of Recuperation

Recovery periods between exercises are essential; 24 hours of rest recommended to prevent overtraining issues.

Reversibility Principle

Fitness loss occurs due to inactivity; the speed of loss varies with exercise type.

Components of an Exercise Program

Essential components include individualized fitness goals, mode of exercise, warm-up (15-20 minutes), primary conditioning period, and cool-down.

Warm-up and Cool-Down

Warm-up: 5-15 minutes of low-intensity exercise to prepare the body for activity.
Cool-down: 5-15 minutes of low-intensity activity post-workout to lower body temperature.

Exercise Duration Recommendations

Experts suggest 30-60 minutes of exercise, 3-5 days per week, reaching at least 150 minutes of moderate-intensity exercise weekly.

Barriers to Physical Activity

Identified barriers: lack of time, social/environmental influences, inadequate resources, and lack of motivation.

Overcoming Exercise Barriers

Suggest engaging in short, moderate physical activity throughout the day.

Cardiorespiratory System

Composed of the cardiovascular system (heart and blood vessels) and the respiratory system (lungs).

VO2 Max

Represents maximal aerobic capacity; a key measurement of cardiorespiratory fitness.

ATP and Energy Systems

ATP is the energy currency of the body, produced in anaerobic (without oxygen) and aerobic (with oxygen) systems.

Benefits of Cardiovascular Endurance

Enhancements include lower disease risk, increased longevity, lower blood pressure, better self-esteem, and improved energy.

Measuring Cardiovascular Fitness

Common tests include 5-mile run, 1-mile walk, cycle ergometer, and step tests.

Strength and Endurance Program Principles

Programs should follow Progressive Overload and Specificity principles for effective development.

Muscle Anatomy and Function

Basic muscles consist of fibers, fascia, and tendons; actions include concentric, eccentric, and isometric movements.

Tendons vs. Ligaments

Tendons connect muscles to bones, while ligaments connect bones to other bones.

Flexibility and Structural Limitations

Flexibility permits full joint movement, influenced by bone shape, stiff muscles, connective tissues, and skin.

Stretch Reflex and Flexibility Benefits

Stretch reflex involves involuntary muscle contraction during rapid stretching; flexibility enhances joint mobility, body movement, and posture.

Stretching Techniques

Include Static (post-exercise), Dynamic (pre-exercise), Ballistic (risk of injury), and Proprioceptive Neuromuscular Facilitation (PNF).

Description

Prepare for your Lifetime Fitness and Wellness Exam with these flashcards. Each card covers key concepts such as wellness, the eight components of wellness, and essential health practices. Test your knowledge and enhance your understanding of optimal health and well-being.

Lifetime Fitness and Wellness Exam Flashcards

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Questions and Answers

What is wellness?

The 8 components of wellness include __________.

What are the 5 components of physical fitness?

What is the purpose of Healthy People 2020?

Exercise includes all forms of physical activity.

Which of the following is NOT a key component of health-related physical fitness?

What is the Overload Principle?

What does the FITT principle stand for?

Which type of exercise is performed primarily to improve flexibility?

What are some common barriers to physical activity?

What is VO2 Max?

Match the following types of stretching with their definitions: