Wellness Final
Exercise And Wellness 7968 with Wu at Millersville University of Pennsylvania
About this deck
By: Abby Fields
Created: 2011-05-03
Size: 67 flashcards
Views: 24
Created: 2011-05-03
Size: 67 flashcards
Views: 24
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range of motion
the full motion possible in a joint
joint capsules
semielastic structures, composed primarily of connective tissue, that surrounds major joints
collagen
white fibers that provide structure and support in connective tissue
soft tissues
tissues of the human body that include skin, fat, linings of internal organs and blood vessels, connective tissues, tendons, ligaments, muscles, and nerves
elastin
yellow fibers that make connective tissue flexible
elastic elongation
temporary change in the length of muscles, tendons, and supporting connective tissues
plastic elongation
long-term change in the length of muscles, tendons, and supporting connective tissues
proprioceptor
a nerve that sends information about the muscular and skeletal systems to the nervous systems
static stretching
a technique in which a muscle is slowly and gently stretched and then held in the stretched position
ballistic stretching
a technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked
dynamic stretching
a technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner, also called "functional stretching"
passive stretching
a technique in which muscles are stretched by force applied by and outside source
active stretching
a technique in which muscles are stretched by the contraction of opposing muscles
vertebrae
bony segments composing the spinal column that provide structural support for the body and protect the spinal cord
intervertebral disk
an elastic disk located between adjoining vertebrae, consisting of a gel- and water-filled nucleus surrounded by fibrous rings; serves as a shock absorber for the spinal column
nerve root
the base of each of the 31 pairs of spinal nerves that branch off the spinal cord though spaces between the vertebrae
core muscles
the trunk muscles extending from the hips to the upper back
essential fat
fat incorporated in various tissues of the body; critical for normal body functioning
adipose tissue
connective tissue in which the fat is stored
subcutaneous fat
fat located under the skin
visceral fat
fat located around major organs, also called intra-abdominal fat
percent body fat
the percentage of total body weight that is composed of fat
metabolic syndrome
a cluster of symptoms present in many overweight and obese people that greatly increases their risk of heart disease, diabetes, and other chronic illnesses, also called insulin resistance syndrome
female athlete triad
a condition consisting of three interrelated disorders: abnormal eating patterns (and excessive exercising) followed by a lack of menstrual periouds (amenorrhea) and decreased bone density (premature osteoporosis)
amenorrhea
absent or infrequent menstruation, sometimes related to low levels of body fat and excessive quantity or intensity of exercise
body mass index (BMI)
a measure of relative body fat, correlating highly with more direct measures of body fat, calculated by dividing total body weight (in kilograms) by the square of body height (in meters)
caliper
a pressure-sensitive measuring instrument with two jaws that can be adjusted to determine thickness
nutrition
the science of food and how the body uses it in health and disease
essential nutrients
substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs. these nutrients include proteins, fats carbohydrates, vitamins, minerals, and water
macronutrient
an essential nutrient required by the body in relatively large amounts
micronutrient
an essential nutrient required by the body in minute amounts
digestion
the process of breaking down foods in the gastro-intestinal tract to compounds the body can absorb.
kilocalorie
a measure of energy content food; 1 kilocalorie represents the amount of heat needed to raise the tempurature of 1 liter of water 1 Celcius, commonly referred to as a calorie
protein
an essential nutrient, a compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen
amino acids
the building blocks of proteins
legumes
peas, beans, high fiber and important sources of protein
hydrogenation
a process by which hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats. Hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids
cholesterol
a waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones
low density lipoprotein (LDL)
blood fat that transports cholesterol to organs and tisssues; excess amounts result in the accumulation of fatty deposits on artery walls
high density lipoprotein (HDL)
blood fat that helps transport cholesterol out of the arteries; thereby protecting against heart disease
omega-3 fatty acids
polyunsaturated fatty acids commonly found in fish oils that are beneficial to cardiovascular health
carbohydrate
an essential nutrient; sugars, starches, and dietary fiber are all carbohydrates
glucose
a simple sugar that is the body's basic feul
glycogen
an animal starch stored in the liver and muscles
whole grain
the entire edible portion of a grain such as wheat, rice, or oats, including the germ, endosperm, and bran
glycemic index
a measure of the ingestion of a particular food affects blood glucose levels
dietary fiber
nondigestible carbohydrates and lignin that are intact in plants
functional fiber
nondegestible carbohydrates either isolated from natural sources or synthesized; these may be added to foods and dietary supplements
soluble (viscous) fiber
fiber that dissolves in water or is broken down by bacteria in the large intestine
insoluble fiber
fiber that does not dissolve in water and is not broken down by bacteria in the large intestine
vitamins
organic (carbon-containing) substances needed in small amounts to help promote and regulate chemical reaction and processes in the body
antioxidant
a substance that protects against the breakdown of body constituents by free radicals; actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules
minerals
inorganic compounds needed in small amounts for the regulation, growth, and maintenance of body tissues and functions
anemia
a deficiency in the oxygen-carrying material in the red blood cells
osteoporosis
a condition in which the bones become thin and brittle and break easily
free radical
electron-seeking compound can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in search for electrons; produced through chemical reactions in body and by exposure to environmental factors: sunlight, tobacco smoke
phytochemical
a naturally occurring substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer; "phyto" means plant
cruciferous vegetables
vegetables of the cabbage family, including cabbage, broccoli, brussels sprouts, kale, and cauliflower; the flower petals of these plants form a shape of a cross, hence the name
Dietary Reference Intakes (DRIs)
nutrient standards: Adequate Intake (AI), Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA) = levels intake adequate to prevent nutrient deficiencies, reduce risk chronic disease, Tolerable Upper Intake Level (UL) max daily intake unlikely cause probs
Dietary Guidelines for Americans
General principles of good nutrition intended to help prevent certain diet-related diseases
Daily Values
a simplified version of RDAs used on food labels, also included are values for nutrients with no established RDA
lacto-vegetarian
a vegetarian who includes milk and cheese products in the diet
lacto-ovo-vegetarian
a vegetarian who eats no meat. poultry, or fish, but does eat eggs and milk products
partial vegetarian
A vegetarian who includes eggs, dairy projects, and small amounts of poultry and seafood in the diet
pathogen
a microorganism that causes disease
food irradiation
the treatment of foods with gamma rays, X-rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life
organic
a designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices.
About this deck
By: Abby Fields
Created: 2011-05-03
Size: 67 flashcards
Views: 24
Created: 2011-05-03
Size: 67 flashcards
Views: 24
About StudyBlue
STUDYBLUE makes things that make you better at school.
Things like online flashcards with photos and audio.
Things like personalized quizzes and friendly reminders about when (and what) to study next.
Think of it as a digital backpack™: access to all of your study materials online and on your phone.
STUDYBLUE exists to make studying efficient and effective for every student, for free. Join us.
“I have been getting MUCH better grades on all my tests for school. Flash cards, notes, and quizzes are great on here. Thanks!”
Kathy
Kathy