Stress Management Chapter 27 Physical Exercise, Nutrition, and Stress

  1. Cardiovascular Endurance
    The ability of the heart, lungs, and blood vessels to supply oxygenated blood to the working muscles for energy metabolism.
  2. Muscular Strength
    The ability to exert a maximal force against a resistance
  3. Muscular Endurance
    The ability to sustain repeated contractions over a prolonged period of time.
  4. Flexibility
    The ability to use a muscle group throughout its entire range of motion.
  5. Agility
    Maneuverability and coordination of gross and fine motor movements.
  6. Power
    Force times distance over time.
  7. Balance
    The ability to maintain equilibrium in motion.
  8. Anaerobic exercise
    Physical work done in the absence of oxygen; activity that is powerful and quick but does not last more than a few minutes. (e.g., weightlifting)
  9. Adenosine-triphosphate-creatine
    Chemical compound in muscles that produce energy (anaerobically) for muscle contraction.
  10. Lactic Acid
    A by-product of the breakdown of ATP, which can also be used as a source of energy (anaerobic).
  11. Aerobic Exercise
    Rhythmic physical work using a steady supply of oxygen delivered to working muscles for a continuous period of not less than 20 minutes (e.g., jogging).
  12. Parasympathetic rebound
    The parasympathetic effect of relaxation (homeostasis) after physical exercise.  Typically the response is such that parameters such as heart rate and blood pressure dip below pre-exercise levels.
  13. All-or-none conditioning principle
    A principle of exercise that states that to benefit from physical training, you must have the right intensity, frequency, and duration for each component of fitness challenged.
  14. Frequency
    The number of exercise sessions per week; the ideal number is three.
  15. Intensity
    The physical challenge (stress) placed on a specific physiological system for exercise.
  16. Target heart rate
    The ideal heart rate or target zone in which to identify the intensity of cardiovascular activity.
  17. Time (duration)
    The number of minutes of exercise in one; the ideal number is 30 minutes in the target zone, not including a warm-up or cool-down.
  18. Type of exercise
    The type of activity one chooses to engage in to work one or more physiological systems (e.g., walking, jogging, cycling).
  19. Phases of a workout
    Warm-up, stimulus period (target zone), and cool-down.
  20. Warm-up period
    The first phase of the workout, during which circulation is increased to the large muscles with some time for flexibility.
  21. Stimulus period
    Called the "meat" of the workout, during which one targets the specified intensity toward heart, lungs, and muscles (e.g., heart rate, sets, reps for weight lifting).
  22. Cool-down period
    A designated time right after the stimulus period to decrease circulation to the body's periphery and return to a resting state.
  23. Runner's high
    The euphoric feeling generated from beta-endorphins released from cardiovascular exercise.
  24. Chondromalacia
    Chronic knee pain, typically from excessive running and improper foot placement.
  25. confluence
    a flowing together of two or more streams, rivers, or the like:the confluence of the Missouri and Mississippi rivers.their place of junction:St. Louis is at the confluence of the Missouri and Mississippi rivers.a body of water formed by the flowing together of two or more streams, rivers, or the like.a coming together of people or things; concourse.a crowd or throng; assemblage.
  26. Free radicals
    Highly active oxygen molecules with an aberrant electron that can cause damage to cell membranes and DNA.
  27. Aberrant
    departing from the right, normal, or usual course.deviating from the ordinary, usual, or normal type; exceptional; abnormal.
  28. Mitochondria
    an organelle in the cytoplasm of cells that functions in energy production
  29. Organelle
    a specialized part of a cell having some specific function; a cell organ.
  30. Inhibit
    to restrain, hinder, arrest, or check (an action, impulse, etc.).to prohibit; forbid.Psychology. to consciously or unconsciously suppress or restrain (psychologically or sociologically unacceptable behavior).Chemistry. to decrease the rate of action of or stop (a chemical reaction)
  31. Vitamin supplements
    Processed pills containing various vitamins (e.g., A, B complex, C, E).
  32. Methylated Xanthine
    The active ingredient in caffeine, which triggers a sympathetic response.
  33. Bioflavonoids
    Nonnutrients found in foods (fruits and vegetables) that contain antioxidants and seem to provide a means of fighting cancer and other illnesses.  Bioflavonoids provide the colors in food.
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Stress Management Chapter 27 Physical Exercise, Nutrition, and Stress
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Physical Exercise, Nutrition, and Stress
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