Health & Wellness
The overall condition of body or mind and
the presence or absence of illness or injury
Health
Carries blood to the heart
veins
The increase in size of muscle fibers
Hypertrophy
Flexibility is the ability to move a joint through its normal full _________ __ ________
Range of motion
Body composition is the body’s relative amounts of
fat and lean body tissue (or fat-free mass – FFM)
Optimal health and vitality,
encompassing all dimensions of well-bein
Wellness
Recommended amount of cardiorespiratory endurance for adults
150 minutes of moderate intensity, or 75 minutes of vigorous intensity physical activity
The maximum resistance that can be moved a specified number of times
Repetition maximum
the ability to hold an extended position at one end or
point in a joint’s range of motion
Static flexibility
Essential fat accounts for __% - __% in men and __% - __% in women
Men: 3-5%
Women: 8-12%
An isolated behavior selected as the object of a
behavior change program
Target Behavior
the maximum rate of oxygen your body is able to use
during exercise
VO2 Max
Muscle gets shorter as is contracts
Concentric contraction
the ability to move a joint through it’s range of motion
with little resistance
Dynamic flexibility
Most common, cheapest way to find body composition
BMI (body mass index)
The "M" in S.M.A.R.T goals
Measurable
The 4 chambers of the heart
L/R atria and L/R ventricles
Muscle gets longer as is contracts
Eccentric
_____ __ ______ assessment uses a goniometer to
measure ROM of each join in degrees
Range of motion
Calculates % BF from body density (similar to hydrostatic weighing)- uses the Bod Pod device
Air displacement
What does each letter in S.M.A.R.T goals mean?
specific, measurable, attainable, realistic, timely
3 examples of cardiorespiratory fitness tests
beep test
1-mile walk test
1.5 mile walk/run test
3 minute step test
Meaning of each letter in R.P.E scale
Rate of perceived exertion
The ACSM recommends ______ of stretching exercises, but even more is better
2 or 3 days/week
The 4 components of FFM include
Muscle, bone, water, and organ tissues