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68 Cards in this Set
- Front
- Back
Body composition
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percentage of fat mass v. lean mass
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Compression of morbidity
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reducing number of dysfunctional years that come at the end of a lifespan due to chronic disease
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Cardiovascular endurance
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ability to sustain medium-to-high intensity cardiovascular exercise for long periods of time; also called cardiovascular fitness
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Musle endurance
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ability to contract a muscle over and over without becoming fatigued
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muscle strength
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ability of a muscle or group of muscles to produce a maximal force during a single contraction
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motor skills
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ability to move with skill during sports or recreational exercise
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Overload
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exercise more or harder than normal
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Physical activity
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any activity such as walking, climbing stairs, or doing chores that causes the muscles to contract and use energy
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exercise
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a type of physical activity that improves or maintains various components of physical fitness
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physical fitness
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a set of six components: cardiovascular endurance, muscle endurance, muscle strength, flexibility, body composition, and motor skills.
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5 dimensions of wellness
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emotional, intellectual, physical, social, and spiritual
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what cardiovascular exercises are best for
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improving cardiovascular fitness and losing extra fat
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factors that influence desire to change
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personal factors, predisposing factors, enabling factors, reinforcing factors
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personal factors
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often considered non-modifiable (ie: age)
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predisposing factors
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self-perception and self-confidence
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enabling factors
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self-management skills, access to facilities and environment
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reinforcing factors
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family, friends, doctors, etc.
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body mind spirit
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the concept that a human being is a whole composite of these three aspects of being and they function together as a whole
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immaterialism
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the belief that mind or spirit is not matter, but immaterial. It is supposed that something which is not matter is pure, superior, and ultimately real, whereas that which is matter is impure, inferior, and not ultimately real
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anthropomorphism
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any ascription of humanlike characteristics to God...ie body or passions
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Asceticism
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a belief in denying the body for the purpose of freeing the spirit
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Cartesian Dualism
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the teaching of Rene Descartes that the mind or spirit constitutes one reality while the body is something completely different. The body is the antagonist to the mind
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Materialism
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belief about the nature of human life that spirit is not real--it's just the body
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hedonism
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the belief that pleasure is the highest good
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metaphysical perspective (absolute or relative)
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one's perspective on the ultimate reality of life
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absolute worth
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value of each human life is inherent and precious
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personal security
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a positive, secure sense of self based on absolute worth
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monism
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there is one reality
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absolute acceptance
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acceptance based on inherent worth
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conditional acceptance
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acceptance based on worthiness
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low self-esteem affects this bodily function
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immune system
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health advantages of love
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white blood cells, lymphocytes, higher ratio of helper: suppressor T-cells
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Origins of personal security
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inherent worth
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Psycho-social dwarfism
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results in children where there is not a loving home environment. Includes cases where the tykes are injected with growth hormones!!!
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Dr. Chopra's study revealed that the greatest factor in surviving heart attacks is
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feeling loved by your spouse
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anaerobic exercise
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a very high-intensity exercise that causes fatigue (drop in performance) in 1-2 minutes
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cardio circuit training
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training routine that involves completing a set number of cardio exercises within the same workout or during a given week
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Cardio exercise/aerobic exercise
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type of exercise that uses the large muscles of the body, causes the arms and legs to swing in rhythm, requires a medium-to-high intensity, and can be continued for long periods of time
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fitness interval training
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a form of interval training that involves alternating between moderate-and-high intesity cardio exercises during the same workout
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FITT
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an acronym describing components of the exercise program: Frequency, Intensity, Time, and Type of exercise
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Intermediate slow training
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a form of continuous training that involves doing steady cardio exercises for 20-60 minutes
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unterval training
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a type of exercise in which a person alternates between harder and easier exercise during the same workout
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Long slow distance (LSD) training
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a form of continuous training that involves doing steady cardio exercise for 60 minutes or more
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Performance interval training/speedwork/anaerobic interval training
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a form of interval training that involves alternating between aerobic and anaerobic interval exercise during the same workout
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cardio exercise advantages to skeletal muscles
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more fats and carbs stored in muscles, burn more fat and less carbs, muscles produce less lactic acid
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Number of hours needed for an elite runner to complete a marathon
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2
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amount of water that should be drunk while exercising
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8 oz per 15 minutes
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most important ingredient in a sports drink
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water
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ACSM recommended number of cardio exercises each week
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3-5
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exercise intensity rating scale range
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6 (no effort at all)-20(maximum effort. 12-16 is considered medium effort
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heartbeats per minute as a measure of workout intensity
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60-75% is comfortable, 75-90% is hard. Medium exercises usually match up to between 60 and 90 percent
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Intermediate slow training is necessary for this number of months before LSD
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6
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creatine supplements
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dietary supplement designed to increase the amount of quick energy stored in the muscle. They may or may not actually work
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one-repetition maximum (1-RM)
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the most weight a person can lift, one time, using good form
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split-body routine
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a weight training routine that involves exercising different parts of the body on different days of the week
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this turns on a muscle's DNA code
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lifting weights
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strength training advantages to body
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improved ability to handle blood sugar, stronger bones, less time for food to move through intestines
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percentage of overload needed to improve muscle strength
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60
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# of repetitions after which you should be tired
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8-12
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which strength training program takes more time but gives better results?
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split-body
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this strength training approach encourages safe lifting technique
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slow training
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circuit training takes this many minutes to complete a whole-body workout
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12
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muscles get bigger right after a workout because they:
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temporarily store more water
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contract-relax stretching
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a type of stretching that involves contracting a muscle as hard as you can for 6 seconds and then stretching the same muscle for 15-30 seconds
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slow-dynamic stretching
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a type of stretching that involves moving your body slowly back and forth to the point of tightness for 15-30 seconds
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slow-static stretching
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a type of stretching that involves moving your body slowly to a point of tightness and then holding that position for 15-30 seconds
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how many repetitions are recommended for each STRETCHING exercise
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2-4
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stretching is a good way to warm up your
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connective tissue
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