chapter 12 part 2

Cards (29)

  • sedentary activities
    - (little to nothing)
  • flexibility/leisure
    2-3x
  • strength training
    2-3x
  • aerobic exercise
    3-5x (swimming and cycling)
  • daily physical acitivity
    everyday (walking/chores)
  • aerobic
    uses large muscle groups, extended period of time using oxygen
  • examples of aerobic
    swimming, dancing, running, or cycling
  • anaerobic
    short bursts of activity, muscles produce energy without using oxygen
  • examples of anaerobic
    weight lifting, sprinting, or short distance running
  • 3 basic steps for activity
    warm up, workout, and cool down
  • warm up
    raise body temp and stretch muscles
  • workout
    F.I.T.T.
  • cool down
    slow down heart rate and stretch muscles
  • FITT
    Frequency, Intensity, Time, Type
  • frequency
    how often you do the activity
  • intensity
    how hard you work at the activity per session (strength = strain not pain)
  • time/duration
    how much time you devote to a session
  • type
    which activities you select
  • monitoring your progress
    journal FITT every 6 weeks after nad end of 12 weeks
  • bone pops out of its normal position in a joint
    dislocations
  • wearing well-fitting shoes and athletic socks can prevent

    blisters
  • what does price stand for

    protection, rest, ice, compression, elevation
  • dizziness, rapid pulse, shortness of breath, and nausea

    heat exhaustion
  • treatment include rest, medication, physical therapy, and in rare cases surgery

    tendonitis
  • severe headache, unconsciousness or memory loss
    concussion
  • spf should be

    15 or more
  • warming up can preven
    strains
  • drinking cool water can ease

    heat exhaustion
  • broken bones that can cause severe pain, swelling, bruising, or bleeding

    fractures