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