Total Wellness Test #1

  1. HDL
    • High-Density Lipoprotein
    • Good Cholesterol
    • Raised by: Monounsaturated fatty acids
  2. LDL
    • Low-Density Lipoprotein
    • Bad Cholesterol
    • Raised by: Saturated/Trans Fatty Acids
  3. Fatty Streaks
    • Refers to the beginnings of atherosclerosis on the inner surface of the arteries
    • Generally flat and do not obstruct blood flow
    • Usually found incidentally during an autopsy
  4. Atheroscherosis
    • A disease of the arterial blood vessels (arteries), in which the walls of the blood vessels become thickened and hardened by "plaques."
    • The plaques are composed of cholesterol and other lipids, inflammatory cells, and calcium deposits.
    • The plaques can slow the flow of blood through the arteries, and if the plaques rupture, the blood flow can become completely obstructed.
  5. Inflammation
  6. Liver
    Cholesterol is made here
  7. Foam Cells
    • A variety of macrophages, or immune system cells, that try to cope with excessive cholesterol.
    • Found in blood vessel walls and are filled with fatty material.
    • Often found in cases of atherosclerosis.
  8. Plaque Build Up
    • Causes: Blocked arteries
    • Reducing cholesterol and other risk factors can help prevent cholesterol plaques from forming. Occasionally, it can even reverse some plaque buildup.
  9. Lumen
    • The middle of an artery, blood vessel or capillary
    • The space that the blood flows through
  10. Cholesterol
    • A waxy, fat-like substance
    • Made in the liver and other cells
    • Found in animals and animal byproducts
    • The body needs some in order to function properly.
    • Its cell walls, or membranes, need cholesterol in order to produce hormones, vitamin D, and the bile acids that help to digest fat.
    • The body needs only a limited amount of cholesterol to meet its needs.
    • When too much is present health problems such as heart disease may develop.
  11. Macrophage
    • The predominant cells involved in creating the progressive plaque lesions of atherosclerosis.
    • Macrophage infiltration into the arterial wall induces the development of an early atherosclerotic lesion.
  12. Size of Heart
    Your heart is approximately the size of your fist.
  13. Ideal Blood Pressure
  14. Hypertension
    • High Blood Pressure
    • A risk factor for other forms of cardiovascular disease (heart attacks and strokes)
    • Occurs when too much force is exerted against the walls of the arteries
  15. Cardio Activity
    • At least 20 minutes
    • 3x a week - maintain weight
    • 5x a week - lose weight
  16. Burn Calories
  17. RHR
    • Resting Heart Rate
    • The higher your resting heart rate, the less physically fit you are
    • The lower your heart rate, the more physically fit you are
    • Your resting heart rate is best measured when you first wake up in the morning, before your feet leave the sheets
  18. THR
    • Target Heart Rate
    • You gain the most benefits and lessen the risks when you exercise in your target heart rate zone.
  19. WHR
    • Working Heart Rate
    • Taken 3 minutes into workout
    • Should be at or past your minimum THR
    • If not at THR by 3 minutes, check at 5 minutes
  20. Recovery Heart Rate
    • How quickly does your heart rate return to normal?
    • The more fit you are, the less out of breath you are
  21. Hip to Waist
    • One measurement used to measure body fat distribution.
    • Not as accurate as waist circumference
    • Waist circumference/hip circumference = Hip to Waist
  22. BMI
    • Body Mass Index
    • Measure of body weight that is used to classify your health risks
    • Fairly accurate measure of the health risks if body weight for average (nonathletic) people
  23. Dimensions of Wellness
    • Social Wellness: Knowing how to get along with others /  Follow rules / Team planner / Respect / Cooperation
    • Emotional Wellness: Learn to deal with emotions / All are happy or sad / I noticed you are upset / Setback / Count to 10 / The Sun will come up tomorrow
    • Spiritual Wellness: Means different things to different people / People who are spiritual generally have more inner peace
    • Physical Wellness: Cardio workout at least 3x a week / At least 20 minutes per cardio session / Must be nonstop / Use your big muscles / Located in the lower part of body
    • Intellectual Wellness: Short term goals / Long term goals / Plan your degree / Get catalog from upper university / Plan ahead / The mind is a terrible thing to waste
  24. Family History
    • Health care professionals have known for a long time that common diseases (heart disease, cancer, and diabetes) and rare diseases can run in families.
    • Tracing the illnesses suffered by your parents, grandparents, and other blood relatives can help your doctor predict the disorders to which you may be at risk and take action to keep you and your family healthy.
  25. Formula for THR
    Target Heart Rate

    •   220                    220
    • - RHR                 - RHR
    •    ???                     ???
    • x 0.60                x 0.80
    •    ???                     ???
    • + RHR                + RHR  
    • Low THR             High THR
  26. What do you do with the THR number?
    • Your target heart rate (THR) describes the pulse rate (in beats per minute) that allows you to exercise safely while getting the maximum benefits from your workout.
    • This range is between 60% to 80% of your maximum heart rate.
  27. Resting Heart Rate - Will it go up or down?
    As you exercise--particularly if you are getting into shape after living a sedentary lifestyle--you are likely to see your heart rate drop as the heart gets stronger and needs fewer beats to complete the same amount of work.
  28. Cold Muscles
    • Stretching cold muscles is not ideal.
    • Muscle fibers that have not been warmed up do not stretch as easily.
    • Stretching cold muscles could result in injury.
    • The reason cold muscles are resistant to stretches is because of the lack of oxygen in the muscle tissue.
    • A resting heart rate does not deliver enough blood to muscles to warm them up to a point that makes stretching safe.
  29. Warm Muscles
    • A warmed muscle both contracts more forcefully and relaxes more quickly.
    • In this way both speed and strength can be enhanced.
    • The probability of overstretching a muscle and causing injury is far less.
  30. Stretching - How to do them
    • Always warm up first.
    • After warming up, do dynamic (not static) stretches.
    • Dynamic stretching means slow, controlled movements rather than remaining still and holding a stretch.
  31. Stretching - When to do them
    • After warming up, do dynamic (not static) stretches.
    • Dynamic stretching means slow, controlled movements rather than remaining still and holding a stretch.
    • Do several repetitions of 30 seconds each at your own pace. The point is to do the movements in a controlled way. Stop if you get tired so you still have energy for your workout.
    • After your workout or competition, then do static stretches. This is where you'll lengthen muscles and improve your flexibility. Hold static stretches for about 30 seconds.
  32. Adductor
    Any muscles used to pull a body part toward the midline of the body.
  33. Abductor
    Any muscle used to pull a body part away from the midline of the body.
Card Set
Total Wellness Test #1
Total Wellness Test #1