HLTH 1000: TEST 3
40 Cards in this Set
| Front | Back |
|---|---|
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Obesity Rates have nearly ______
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tripled
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extreme obesity has increased over _____%
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600
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Obesity is a condition of having excess ____ tissue
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adipose (fat)
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women strive to lower their weight through
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severe caloric restriction, abnormal eating patterns, harmful medications, excessive exercise
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fat-free mass
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composed of water (found in blood, muscle and other tissues)
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Fat mass
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all the adipose tissue within the body
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essential fat
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stored in bone marrow, organs, muscle tissue, CNS
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Storage Fat
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adipose tissue found beneath the skin
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Percent fat
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indicates percent of body weight that is fat
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Android Obesity
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more fat in the abdominal area (apple shape--men)
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Gynoid Obesity
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fat in the hips and thighs (pear shape -- women)
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ACSM choosing weight loss program
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1. "right" for you
2. reasonable (successful and safe)
3. able to document long-term results
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common success strategies for losing weight
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1. eat breakfast
2. frequent weighing
3. watching less tv
4. exercise at least 60 min/day
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BMI
<18.5
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underweight
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BMI
18.5-24.9
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normal
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BMI
25-29.9
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overweight
(health risk- increased)
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BMI
30-34.9
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Obesity Class 1
(health risk-high)
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BMI
35-39.9
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Obesity Class 2
(health risk-very high)
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BMI
>40
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Obesity Class 3
(health risk-extremely high)
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5 leading causes of death linked to obesity
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heart disease, cancer, stroke, diabetes, kidney disease
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muscular strength
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ability of muscle to exert a maximal force for brief period
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muscular endurance
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ability of muscle to exert submaximal for over an extended period
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flexibility
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ability to move joint and muscles that surround it through their full range of motion w/o pain
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Benefits of Regular Resistance Training
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increased muscular strength/endurance, decreased stress, improved self image, prevention of injury, helps prevent osteoporosis
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specificity
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refers to performing activities specific to your goals
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progressive overload
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gradual and consistent increase in workload over time to insure continuous gains are made
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overtraining
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unusual fatigue and soreness and increased risk of injury
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periodization
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process of varying a training program at regular time intervals to optimize gains in physical performance or other outcome goals
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frequency
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how many days you plan on training in a given week
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load
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amount of weight lifted
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set
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group of repetitions completed in a given sequence
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volume
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repetitions and sets completed
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rest period
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amount of time dedicated to recovery between sets
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concentric phase
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shortening of the muscle
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eccentric phase
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lengthening of the muscle
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static stretching
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slowly stretch the joint until mild discomfort
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ballistic stretching
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faster, less controlled movements
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proprioceptive neuromuscular facilitation (PNF)
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involve use of partner
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dynamic stretching
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involve movements which are specific to a sport or action
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FITT (static stretching)
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frequency- 2-3 days/week
intensity- mild discomfort
time- 10-30 sec w/ 3-4 repetitions
type- all major muscle groups
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HLTH 1000: TEST 2