16256722
Description
Flashcards by E.M. Flood, updated more than 1 year ago
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Created by E.M. Flood
about 7 years ago
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| Question | Answer |
| Define physical activity | Any form of movement that causes your body to use energy |
| Physical activity has many positive effects on _____, _____, _____, & _____ health. | social; mental; physical; emotional |
| Define physical fitness. | The ability to carry out daily tasks easily & have enough reserve energy to respond to unexpected demands |
| What's the recommended amount of exercise a day? | 60 minutes a day |
| Exercise/physical activity strengthens _____, boosts ____, and improves ____. | bones; energy; posture |
| Define exercise. | Purposeful physical activity that is planned, structured, repetitive, & that improves or maintains physical fitness |
| What are some mental/emotional benefits of physical activity? | ~ Stress relief ~ Mood enhancement ~ Better sleep ~ Improved self-esteem |
| What are some social benefits of physical activity? | ~ Meet new people ~ Build new skills ~ Help manage stress |
| Define sedentary. | Involving little physical activity |
| List some health problems associated with sedentary lifestyles. | Type 2 diabetes, types of cancer, asthma, osteoporosis, weight gain, cardiovascular disease, mental problems |
| Define cardio-respiratory endurance. | The ability of the cardiovascular system to utilize/send fuel & oxygen to the body's tissues during activity |
| Define muscular strength. | The amount of force a muscle can exert |
| Define muscular endurance. | The ability of muscles to perform physical tasks over a period of time without becoming fatigued |
| Define flexibility | The ability to move a body part through a full range of motion |
| Define body composition | The ratio of body fat to lean body tissue |
| You can use different tests to evaluate each ______. | element of your fitness |
| Each test ____ a different element of fitness. | measures |
| What's an example of a cardiovascular test? | Step test |
| What's an example of a muscular strength/endurance test? | Partial curl-ups & right angle pushups |
| What's an example of a flexibility test? | sit and reach |
| Define aerobic exercise. | Any activity that uses large groups of muscle groups, is rythmic in nature, and can be maintained continuously for at least 10 minutes a day for 20-30 minutes |
| Define anaerobic exercise. | Intense short bursts of activity in which the muscles work so hard they produce energy without using oxygen |
| What are examples of aerobic exercise? | Dance, swimming, running, basketball |
| What are examples of anaerobic exercise? | Lifting weights & running a 100 meter dash |
| How is aerobic exercise important for building cardio-respiratory endurance? | They increase your heart rate, pumping more blood through the body. Overtime the heart and lungs adapt to the demands placed on them by working more efficiently. |
| How does anaerobic activity improve muscular strength/endurance? | It strengthens muscles in exercises called strength or resistance training. |
| Define isometric exercise | Use muscle tension to improve strength with little or no movement |
| Define isotonic exercise | Combine movements of the joints with contraction of the muscles that build flexibility as well as strength |
| Define isokinetic exercise | Exert resistance against a muscle as it moves through range of motion |
| Flexibility reduces _____. | risk of injury |
| Do stretches slowly and hold for _____ seconds. | 10-30 |
| Stretching exercises improve your _____, _____, _____, & _____. | flexibility; circulation; posture; coordination |
| Define overexertion | overworking the body |
| Define heat exhaustion | overheating of the body |
| What are symptoms of heat exhaustion? | cold, clammy skin & symptoms of shock |
| What causes heat exhaustion? | hot, humid atmosphere |
| Define hyperythermia | sudden increase of body temperature |
| Define heat cramps | Muscle spasms that result that result in a loss of water and salts |
| Define heatstroke | When the body loses the ability to cool itself through perspiration |
| Define frostbite | Body tissue freezes |
| Where does frostbite most often occur? | ears, fingers, toes |
| Define frostnip | Precursor to frostbite; whitening of the toes, fingers, and ears |
| Define hypothermia | When the body loses the ability to warm itself up |
| Symptoms of hypothermia? | Disorientation, confusion, body systems starting to shut down |
| _____% of the body's heat escapes from the head. | 70 |
| The first layer of clothing should _____. | pull moisture and perspiration away from the body |
| The second layer of clothing should _____. | provide insulation |
| The third layer of clothing should _____. | keep wind & water out |
| Define windburn | Skin is exposed to freezing wind, causing skin to be red, tight, & sore to the touch |
| Define sunburn | Burning of the outer layers of the skin |
| Symptoms of mild sunburn? | skin is red & sore |
| Symptoms of severe sunburn? | blistering, swelling, & pain (can lead to skin cancer) |
| You can treat _____ by yourself, but _____ require medical treatment. | minor injuries; major injuries |
| Define a muscle cramp | A spasm or sudden tightening of the muscle |
| What causes muscle cramps? What are treatments of muscle cramps? | Tired, dehydrated, overworked muscles; drink cool water & massage sore muscle |
| What's a strain? | A condition resulting from damaging a muscle or tendon |
| What's a sprain? Symptoms? | An injury to a ligament surrounding a joint; pain, swelling, difficulty moving |
| What does R.I.C.E. stand for? | R - rest I - Ice C - compression E - elevation |
| What is a fracture? What does it require to heal properly? | Any break in a bone; immobilization |
| What is a dislocation? | When a bone is forced from its normal position at a joint |
| What is tendonitis? | Tendons that are torn or stretched from overuse (Tendons: connect muscle to bone) |
| _____% of spinal cord injuries are from sports. | 10 |
| What are complete spinal cord injuries? | Spinal cord is severed, resulting in paralysis |
| What are incomplete spinal cord injuries? | When some of the cord is still intact, resulting in some movement & feeling |
| What is paraplegia? | Loss of movement in lower limbs |
| What is quadriplegia? | Loss of sensation in upper & lower body regions |
| Spinal cord injuries used to lead to _____. _____ now has people living mostly normal lives. | Death; advanced technology |
| There are approximately ______ spinal injuries a year | 7,500 |
| What are concussions? | A blow in the head that causes a swelling in the brain |
| Seek a medical professional if you are experiencing _____ or ______. | dizziness; memory loss |
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