LF/W Unit 1

• overall condition of a person’s body or mind and to the presence or absence of illness or injury
• Differs based on factors beyond your control

• optimal health and vitality
• determined by the decisions you make about the way you live

making conscious decisions to control one’s risk factors that contribute to illness and injury

• Physical wellness
• Emotional wellness
• Intellectual wellness
• Spiritual wellness
• Interpersonal wellness
• Environmental wellness

the level of happiness and fulfillment you gain through your work

your ability to live within your means and manage your money

• Heart disease
• Cancer
• Stroke

aims to prevent disease and improve Americans’ quality of life

• Increase quality and years of healthy life
• Eliminate health disparities among Americans

• Be physically active
• Choose a healthy diet
• Maintain a healthy body weight
• Manage stress effectively
• Avoid tobacco and drug use and limit alcohol consumption
• Protect yourself from disease and injury
• Develop meaningful relationships
• Learn about the health care system
• Plan for successful aging
• Care for the environment

• Examine your current health habits
• –Consider how your current lifestyle is affecting your health
• Choose a target behavior
• –Pick one behavior to change
• Learn about your target behavior
• –Take into consideration the risks and rewards of changing that behavior
• Find help through resources available

• –Evaluate the short- and long-term benefits and costs
• Boost self-efficacy through:
• Locus of Control
• –Internal or external
• Visualization and Self-talk
• –Seeing yourself engaging in a new and healthy behavior
• Role models and other supportive individuals
• Identify and overcome key barriers to change

• precontemplation
• contemplation
• preparation
• action
• maintenance
• termination

people do not think they have a problem and have no intention of changing behavior

people know they have a problem and are intending to take action within 6 months

people plan to take action within a month

people outwardly modify their behavior and environment

successful behavior change for 6 months or longer

people are no longer tempted by the behavior which they have changed

• 1.Forgive yourself
• 2.Give yourself credit for your progress you have already made
• 3.Move on

• 1. Monitor your behavior and gather data
• 2. Analyze the data and identify patterns
• 3. Be smart and set realistic, specific, measurable attainable, time frame-specific goals
• 4. Devise a strategy or plan of action
• •Get what you need
• •Modify your environment
• •Control related habits
• •Reward yourself
• •Involve people around you
• •Plan for challenges
• 5. Make a personal contract

• Social influences
• Levels of motivation and commitment
• Choice of techniques and level of effort
• Stress barrier
• Procrastinating, rationalizing, and blaming

movement carried out by the skeletal muscles that requires energy

planned, structured, repetitive movement intended to improve or maintain physical fitness

• Heart’s ability to pump blood
• Energy-generating capacity of the cells

confers a wide variety of health benefits

at least twice a week

• Cardiorespiratory Fitness
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition

• The heart pumps more blood per heartbeat
• Resting heart rate slows
• Blood volume increases
• Blood supply to tissue improves
• The body can cool itself better
• Resting blood pressure decreases

the amount of force a muscle can produce in a single maximum effort

the ability to resist fatigue and sustain a given level of muscle tension for a given time.

• Increased body mass
• Increased metabolism
• Increased bone density
• Reduced effects of sarcopenia
• Improved self-confidence and ability to manage stress
• Improved posture and reduction of low back pain

• ability to move the joints through their full range of motion
• needed in everyday routines

• joint structure
• length and elasticity of connective tissue
• nervous system activity

• Lowered risk of back injuries
• Promotion of good posture and decreased risk of other joint injuries
• Reduction in age-related stiffness

The proportion of fat and fat-free mass (muscle, bone, water) in the body

• high levels of fat-free mass
• an acceptable low level of body fat

• Heart disease
• Insulin resistance
• High blood pressure
• Stroke
• Joint problems
• Type II Diabetes
• Gallbladder disease
• Cancer
• Back pain

• exercise
• sensible diet

the ability to perform a movement in a short amount of time.

the ability to exert force rapidly, based on a combination of strength and speed

the ability to change the position of the body quickly and accurately

the ability to maintain equilibrium while moving or while stationary

the ability to perform a motor tasks accurately and smoothly using body movements and the senses

the ability to respond and react quickly to a stimulus.

produce these long-term changes and improvements in the body’s functioning

• specificity
• progressive overload
• reversibility
• individual differences

the training principle that the body adapts to the particular type and amount of stress placed on it

the training principle that placing increasing amounts of stress on the body cause adaptations that improve fitness

the training principle that the body will return to its original homeostatic state when amount of physical stress is removed for a specific time

each individual’s body adapts to the stress differently

• must perform exercises designed specifically for that component
• this is the principle of specificity

• develop muscular strength
• will not be very effective in improving cardiorespiratory endurance or flexibility

includes all components of fitness designed to improve different parts of the body or towards specific sport activities

important since too little will not have much effect upon fitness levels and too much will increase the likelihood of an injury

critical since exercising at the same levels will not provide adaptations and can lead to a plateau

• principle for overload
• frequency:how often
• intensity:how hard
• time:how long (duration)
• type:mode of activity

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity

• Consists of the heart, the blood vessels, and the respiratory system
• transports oxygen, nutrients, and other key substances to the organs and tissues that need them
• picks up waste products to where they can be used or expelled

• 4 chambers
• Size of a fist
• Located just beneath the sternum

pump blood through 2 separate circulatory systems

Right side of the heart pumps blood to the lungs

Left side of the heart pumps blood through the rest of the body

the force exerted by blood on the walls of the blood vessels, created by the heart

• sytolic (systole)
• diastolic (diastole)

heart's contraction

heart's relaxation

bundle of specialized cells located in the right atrium that initiates the heartbeat

carry blood away from the heart

carry blood back to the heart

the sum of all chemical processes necessary to maintain the body

the efficiency at which your body uses energy

the basic form of energy used by cells

• immediate energy system (explosive)
• nonoxidative energy system(anaerobic)
• oxidative system (aerobic)

• 10 or fewer seconds
• ATP stores and creatine phosphate (cp)

• 10 to 20 seconds
• creates ATP by breaking dorn glucose and glycogen

• any activity greater than 120 seconds
• oxygen required to create ATP
• mitochondira
• maximal oxygen consumption or VO2max

Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute

can help boost enjoyment and prevent injuries

220 - your age

• dehydration
• heat cramps
• heat axhaustion
• heatstroke

• drop in body temperature
• hypothermia
• frostbite
• wind chill concept

• rest
• ice
• compression
• elevation

40% of body mass

• daily routines
• protection from injury
• enhancement of your overall well-being

the amount of force a muscle can produce with a single maximum effort

the ability to resist fatigue while holding or repeating a muscular contraction

muscle cells connected in bundles

smaller protein structures that make up muscle fibers

the development of large muscle fibers

the reduction of the size of the muscle fiber due to inactivity or injury

the increase in the number of muscle fibers

• Fatigue resistant
• Don’t contract as rapidly and forcefully as fast-twitch fibers
• Rely primarily on the aerobic energy system

• Contract rapidly and forcefully
• Fatigue more quickly than slow-twitch fibers
• Rely more on the anaerobic energy system

made up of a nerve connected to a number of muscle fibers

• happens when strength is required
• nerves assist with the action

the ability to improve the body’s ability to recruit motor units

• measuring the maximum amount of weight a person can lift one time
• estimated maximum test (submaximal lift)

counting the maximum number of repetitions of a muscular contraction a person can perform to fatigue

exercise involves a muscle contraction without a change in the length of the muscle or joint angle

• exercise involves a muscle contraction with a change in the length of the muscle
• Muscle contraction without a change in the length of the muscle or the angle in the joint
• Require no equipment
• Build strength rapidly
• Useful for rehabilitation

• concentric contraction
• eccentric contraction
• Muscle contraction with a change in the length of the muscle
• Can be performed without or with equipment
• Can be used to develop strength or endurance
• Use full range of motion
• Are more popular with the general population

should be performed prior to each weight training session

weight training, relax for 5-10 minutes by stretching, which could possibly prevent soreness

• use proper lifting techniques
• use spotters and collars with free weights
• be alert for injuries

• the ability of a joint to move through its normal range of motion
• highly adaptable fitness component and responds well when utilized as part of a fitness program
• joint specific, meaning that you must work all major joints, not just a few

• static flexibility
• dynamic flexibility

• ability to hold an extended position at one end in a joint’s range of motion
• Dependent on your ability to tolerate stretched muscles, joint structure, and tightness of connective tissues

• ability to move a joint through its range of motion with little resistance
• important for daily activities and sports

• joint structure
• muscle elasticity and length
• nervous system

• Hinge joint
• Ball and socket
• Heredity plays a part

• Collagen
• Elastin
• Elastic elongation
• Plastic elongation

• Proprioceptors
• Proprioceptive neuromuscular facilitation

• F: 2-3 days per week (minimum)
• I: stretch to point of mild discomfort, not pain
• T: hold for 15-30 sec & perform 2-4 times
• T: stretching exercise that focus on major joints

• Static Stretching
• Ballistic Stretching
• Dynamic (Functional) Stretching
• Proprioceptive Neuromuscular Facilitation (PNF)
• Passive vs. Active Stretching

• Weak and inflexible muscles
• Poor posture
• Poor body mechanics during activities

• Provides structural support for the body
• Surrounds and protects the spinal cord
• Supports body weight
• Serves as attachment site for muscles, tendons, ligaments
• Allows movement of neck and back in all directions

those in the abdomen, pelvic floor, sides of the trunk, back, buttocks, hip, and pelvis

stabilize the spine and help transfer force between the upper body and lower body

create an unstable spine and stress muscles and joints

• Greater than 34 years old
• Degenerative diseases (arthritis or osteoporosis)
• Family or personal history
• Sedentary lifestyle

• Poor muscle endurance and strength
• Excessive body weight
• Poor posture or body position at rest
• Poor posture body mechanics during activity
• Previous injuries

• Maintain a healthy weight
• Stop smoking
• Reduce stress
• Avoid sitting, standing, or working in the same position for too long
• Use a supportive seat and a medium-firm mattress
• Warm up thoroughly before exercising
• Progress gradually when improving strength and fitness

• Pain
• Muscle spasms
• Stiffness
• Inflammation

• Apply heat or cold
• Over-the-counter anti-inflammatory medication (ibuprofen or naproxen)
• Gentle flexibility
• Bed rest
• See physician if pain doesn't resolve within a short time

• Lie on your side with your knees and hips bent
• If you lie on your back, place a pillow under your knees.

• Sit with your lower back slightly rounded, knees bent and feet flat on the floor
• Alternate crossing your legs or use a footrest to keep your knees higher than your hips.

• Keep your weight mainly on your heels, with one or both knees slightly bent
• Try to keep your lower back flat (not arched) by placing one foot on a stool

Keep your toes pointed straight ahead, your back flat, head up and chin in.

Bend at the knees and hips rather than at the waist and lift gradually using your leg muscles