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Junior Health Unit 2
| Question | Answer |
|---|---|
| Flexibility* | the ability to move body joints through a full range of motion |
| Joint* | where two bones come together (ex: wrists, elbows, etc.) |
| Types Of Joints | hinge, ball & socket, pivot, gliding |
| Hinge Joint | permits a back & forth motion (ex: knee) |
| Ball & Socket Joint | allows movement in many different directions (ex: hips, shoulder) |
| Pivot Joint | permits a rotating motion (ex: neck) |
| Gliding Joint | allows bones to slide over one another (ex: wrist, ankle) |
| How Joint Movement Is Limited* | the direction in which a joint moves cannot be changed because of structure |
| Ligament* | attaches bone to bone |
| Muscle* | surround the bone |
| Tendon* | muscles to bone |
| Importance Of Flexibility* | reduces injuries, prevents post-exercise pain, reduces chance of low back pain, helps relieve emotional tension |
| Static Stretching* | most acceptable method of increasing flexibility that you hold for 15-30 seconds (good) |
| Dynamic Stretching* | similar positions as static, but is done in a slow & controlled manner (good) |
| Ballistic Stretching* | involves bouncy, jerky movements using the body’s momentum (bad) |
| Isostatic Stretching* | a partner pushes you beyond your initial limit while you relax (good/bad) |
| Cardiovascular Fitness | the body’s ability to provide oxygen continuously to muscles as work is performed over an extended period of time |
| Components Of Cardiovascular Fitness | circulatory system & respiratory system |
| What The Circulatory System Includes | heart, blood, & blood vessels |
| What The Respiratory System Includes | lungs & air passages |
| Arteries | carries blood away from the heart (circulatory) |
| Veins | carries blood towards the heart (circulatory) |
| Amount Of Blood Body Holds* | about 12 pints |
| Pulse Cause | by the pressure of the blood on the artery wall |
| Best Locations For Pulse* | wrist & neck |
| How To Measure Your Heart Rate | locating your pulse, counting it for 10 seconds, & multiplying by 6 |
| Average Normal Heart Rate For An Adult | 60-100 beats per minute |
| Best Time To Measure Your Resting Heart Rate | as soon as you wake up |
| A Person With A Lower Resting Heart Rate Is... | active |
| A Person With A Higher Resting Heart Rate Is... | inactive |
| Greatest Cardiovascular Benefits Are Attained When... | your heart rate increases to 60-90% of your maximum heart rate |
| Formula For Finding Target Heart Rate* | 220 - age = maximum heart rate, than multiply number by .6 (beginning workout) or .9 (intense workout) |
| Recovery Heart Rate | heart rate after you exercise |
| Guiding Principle For Your Recovery Heart Rate | 5 minute after you exercise = 120 beats per minute & 10 minutes after you exercise = 100 beats per minute |
| Blood Pressure | the measure of blood force against the walls of the arteries |
| Average Range Of Blood Pressure For Young Adults* | 120/80 |
| Systolic Pressure* | the top number of your blood pressure (ventricles contract) |
| Diastolic Pressure* | the bottom number of your blood pressure (ventricles relax) |
| Aerobic* | exercise that uses a large amount of oxygen for a sustained period (ex: jogging, swimming, cycling) |
| Anaerobic* | activity at a pace using oxygen faster than the body replenishes (ex: 20-yard dash, 50-meter freestyle swimming) |
| Muscular Strength | ability of a muscle group to apply maximal force against resistance one time |
| Muscular Endurance | ability to repeat muscle movement over a period of time |
| Slow Twitch Fibers* | red fibers, large amount of blood supplied directed to them, best suited for aerobic or muscular endurance activities, &do not tire easily |
| Fast Twitch Fibers* | white fibers, fast to contract so allows explosive muscular contractions, best suited for anaerobic or muscular strength activities, & fatigue easily |
| Isometric Exercise* | force against a stationary object where muscles tighten and contract, but do not change length (ex: planks, wall sits) |
| Isotonic Exercise* | weight is moved through a range of motion which is excellent for muscular fitness development (ex: barbell curl) |
| Isokinetic Exercise* | resistance is adjusted to force which uses specifically designed machines (ex: stationary bike, rower, leg press) |
| Repetition* | completion of a single, full range movement of the body part being exercised |
| Set* | group of repetitions performed one after the other |
| Poor Food Choice Consequences | excessive weight gain, skin problems, stress, & fatigue |
| Fad Diets | promote quick weight loss with no balanced diet (can create issues) |
| Essential Nutrients | carbohydrates, proteins, fats, minerals, vitamins, & water |
| Purpose Of Nutrients | fuel to keep your systems of the body working |
| Proteins | help to rebuild tissues in the body, important in the growth of the muscles, last supply of energy after carbs & fats (meat, beans, fish, nuts, etc.) |
| Amino Acids | building blocks of protein that regulate almost all metabolic processes in the human body |
| Carbohydrates | primary source of energy (cereal, whole wheat breads, pasta) |
| Fiber (Nutrition) | carbohydrate that comes from the material that makes up plant cell walls, helps waste move through the body system helps avoid illness (whole wheat bread, fruits, vegetables, cereals) |
| Fats | yields twice as much energy as protein or carbs, but not as easy to use |
| Saturated Fats | "bad" fats found in meat, poultry, milk, & cheese |
| Unsaturated Fats | "good" fats found in olive oil & nuts |
| Cholesterol | waxy, fat like substance found in the cells |
| High Density Lipoprotein (HDL) | good cholesterol that helps remove extra stuck on the walls of blood vessels (olive oil, garlic, fish, nuts, & beans) |
| Low Density Lipoprotein (LDL) | bad cholesterol that leads to build up on the artery wall (butter, full fat cheeses, full fat yogurts, & egg yolks) |
| Minerals | necessary for the body to grow, develop, & stay healthy (calcium, phosphorus, iron, & iodine) |
| Vitamins | organic chemical substances found in small amounts in food aid in the utilization & absorption of nutrients |
| Water | makes up 65% of your body weight, helps carry dissolved waste products from the body, helps to digest food, aids in carrying nutrients throughout the body |
| Things To Look For On A Food Label | serving size, calories & fat, percent daily values, vitamins & minerals, ingredients, reading a nutrition label |
Created by:
abievans
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