Lifetime Wellness Midterm Exam

The recommended cardio training for adults is _____.

2 ½ - 5 hours a week of moderate intensity, or 1 ¼ - 2 ½ hours a week of vigorous intensity

The recommended strength training for adults is _____.

2 or more days a week

Define exercise

a type of activity that requires planned, structured, and receptive bodily movement to improve or maintain oner or more components of physical fitness

Define physical activity

bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits

Define non-exercise activity thermogenous (NEAT)

energy expended doing everyday physical activities not related to exercise

Define light activity

any activity that uses less than 150 calories of energy per day

Define moderate activity

activity that uses 150 calories of energy per day, or 1,000 calories per week

Define vigorous activity

an activity similar to jogging that causes rapid breathing and a substantial increase in heart rate

Define chronic disease

Illnesses that develop and last over a long time period

Define hypokinetic diseases

Diseases related to a lack of physical activity

Define sedentary death syndrome (SeDS)

deaths that are attributed to a lack of regular physical activity

Define wellness

the constant and deliberate effort to stay healthy and achieve the highest potential

Define health-related fitness

A physical state encompassing cardiorespiratory endurance, muscular fitness, muscular flexibility, and body composition

Health Related Fitness

Define cardiorespiratory endurance

The ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity (also referred to as aerobic exercise)

Health Related Fitness

Define muscular fitness (muscular strength and muscular endurance)

The ability of the muscles to generate force

Health Related Fitness

Define Muscular flexibility

The achievable range of motion at a joint or a group of joints without causing injury

Health Related Fitness

Define body composition

The amount of lean body mass and adipose tissue (fat mass) in the human body

Define performance-related fitness

components of fitness important for successful motor performance in athletic events and in lifetime sports and activities

Performance-related fitness

Define agility

The ability to change body position and direction quickly and efficiently. Agility is important in sports in which the participant must change direction rapidly and at the same time maintain proper body control

Performance-related fitness

Define balance

The ability to maintain the body in equilibrium . Balance is vital in activities in which the athlete attempts to upset the opponents equilibrium

Performance-related fitness

Define coordination

Integration of the nervous system and the muscular system to produce correct, graceful, and harmonious body movement. This component is important is important in which hand-eye or foot-eye movements, or both, must be integrated

Performance-related fitness

Define power

The ability to produce maximum force in the shortest time. The two components pf power are speed and force (strength). An effective combination of these two components allows a person to produce explosive movements

Performance-related fitness

Define reaction time

the time required to initiate a response to a given stimulus. Good reaction time is important for quick reactions.

Performance-related fitness

Define speed

The ability to propel the body or a part of the body rapidly from one point to another.

What does exercise improve?

Improves success in:

• enjoyment and success of sports

• wellness

• regular participation in fitness

What is the Health History Questionnaire used for?

To see if an individual will need a physicals approval before participating in exercise.

What is the transtheoretical model for changing behavior?

A theory that change is a gradual process that involves several stages. The model is used most frequently to change health-related behaviors such as physical inactivity, smoking, poor nutrition, weight problems, stress, and alcohol abuse

The Transtheoretical Model for Changing Behavior

Stage One: Pre Contemplation Stage

Stage of change in which people are unwilling to change their behavior

The Transtheoretical Model for Changing Behavior

Stage Two: Contemplation Stage

Stage of change in which people are considering changing behavior in the next 6 months

The Transtheoretical Model for Changing Behavior

Stage Three: Preparation Stage

Stage of change in which people are getting ready to make a change within the coming month

The Transtheoretical Model for Changing Behavior

Stage four: Action Stage

Stage of change in which people are actively changing a negative behavior or adopting a new, healthy behavior

The Transtheoretical Model for Changing Behavior

Stage Five: Maintenance

Stage of change in which people maintain behavioral change for up to 5 years

The Transtheoretical Model for Changing Behavior

Stage Six: Termination/Adoption

Stage of change in which people have eliminated an undesirable behavior or maintained a positive behavior for more than five years

How does our brain form habits?

Our minds learn familiar cues to carry out automatic behavior that has worked successfully in the past. The area four brain. where habits are formed is activated by events that are rewarding, exciting, unexpected, and intense, as well as cues from the environment that are associated with those events

Define motivation

The desire and will to do something

Define locus of control

the extent to which a person believes he or she can influence the external environment

Define locus of control external

People who believe what happens to them visna result of chance or environmental factors and is unrelated to their behavior

Define locus of control internal

People who believe they have control over events in their life.

Define relapse

Slipping or falling back into an unhealthy behavior(s) or failing to maintain healthy behaviors

Define affect

Immediate associations and feelings (ether positive or negative)

Define behavior modification

The process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health, well-being, and productive life.

What impediments that keep people from acting on their desire to change?

Problems of competence, problems of confidence, and problems of motivation

Which of the 16 most common processes of change is this?

This step involving obtaining information about the problem so you can make a better decision about the problem behavior.

Consciousness-raising

Which of the 16 most common processes of change is this?

Stresses external social acceptance of and supports for positive change.

Social liberation

Which of the 16 most common processes of change is this?

Developing a decisive desire to do so. If you have no interest in changing a behavior, then you won’t do it.

Self-analysis

Which of the 16 most common processes of change is this?

A person experiences and express feelings about the problem and its solutions.

Emotional arousal

Which of the 16 most common processes of change is this?

Taking an optimistic approach from the beginning and believing in yourself

Positive outlook

Which of the 16 most common processes of change is this?

Upon making the decision to change, you accept the responsibility to change and believe in your ability to do so.

Commitment

Which of the 16 most common processes of change is this?

The simple act of being aware of thoughts and choices is a powerful tool. A person should not feel that having an urge means that they have to act on it.

Mindfullness

Which of the 16 most common processes of change is this?

How you determine the frequency, circumstances, and consequences of the behavior to be altered or implemented

Behavior analysis

Which of the 16 most common processes of change is this?

Goals motivate change in behavior

Goals

Which of the 16 most common processes of change is this?

Individuals analyze their feelings about a problem behavior

Sel-reevaulation

Which of the 16 most common processes of change is this?

The process whereby you substitute healthy behaviors for a problem behavior

Countering

Which of the 16 most common processes of change is this?

During the action and maintenance stage, increases awareness of the desired outcome

Montioring

Which of the 16 most common processes of change is this?

The person reconstructs the physical surroundings to avoid problem behaviors and decrease temptations

Environment Control

Which of the 16 most common processes of change is this?

Surrounding yourself with people who will work toward a common goal with you or those who care about you and will encourage you along the way

Helping relationships

Which of the 16 most common processes of change is this?

people tend to repeat behaviors that are rewarded and to disregard those that are not rewarded or are punished

Rewards

What does the S.M.A.R.T goals stand for?

Specific, measurable, acceptable, realistic, and time-specific

Define responders vs. non responders

Responders: individuals who exhibit improvements in fitness as a result of exercise training

Nonresponders: individuals who exhibit small or no improvements in fitness as compared with others who undergo the same training program.

Define maximal oxygen uptake (VO2 max)

Maximum amount of oxygen the human body is able to utilize per minute of physical activity

Define percent body fat

Fat component of the body

Define essential fat

Body aft needed for normal physiological functions

Define storage fat

Body fat stored in adipose tissue

Define recommended body weight

The weight at which there appears to be harm to human health

Define android obesity

Obesity pattern seen in individuals who tend to store fat in the trunk or abdominal area

Define gyroid obesity

Obesity pattern seen unpeople who store fat primary around the hips and thighs

Define body mass index

An index that incorporates height and weight to estimate critical fat values at which risk for disease increases

Define waist-to-height ratio (WHtR)

A ratio to determine health risks associated with obesity.

Define glycogen

The stored form of glucose that's made up of many connected glucose molecules. Glucose (sugar) is your body's main source of energy.

Know the ranges for recommended body fat percentages for young adult

In general, the total body fat percentage (essential plus storage fat) is between 12% and 15% for young men and between 25% and 28% for young women

What are the methods of body composition, and which is most accurate?

Skinfold thickness, girth measurements, and bioelectrical impedance, but the most accurate is skin fold thickness.

What is the benefits of a cardiorespiratory fitness program?

• Most chromic disease improve and can be prevented through a daily routine of aerobic exercise

• contributes to good health

What are the characteristics that limit a person’s flexibility?

1. Joint structure

2. Adipose tissue

3. Muscular elasticity and genetics

4. Body temperature

5. Age

6. Gender

7. Level pf physical activity

Regarding Cardio exercise, what percentage of Americans are meeting the federal
guidelines?

46.1%

For cardio exercise, know the recommendations for warm-up and cool-down

5-10 minute warm-up and a 10 minute cool-down

Regarding duration of cardio exercise, how is the duration related to the intensity of the
exercise? (very vigorous exercise vs. moderate exercise)

For vigorous, 75-150 minutes recommended per week.

For moderate, 150-300 minutes recommended per week.

Know how to calculate your target heart rate using your heart rate reserve (HRR).

Multiply the heart rate reserve by the respective .30, .40, . 50, .60, .70, .90, and then add resting heart rate to all four of these figures

What are the FITT-VP recommendations for Cardiorespiratory exercise?

Frequency: 3-5 days per week

Intensity: 30% to 90% of heart rate reserves

Time: at least 20 minutes of continuous vigorous-intensity or 30 minutes of moderate-intensity

Type: moderate or vigorous intensity aerobic activity

Volume: at least 150 minutes of moderate intensity or 75 minutes of vigorous-intensity

Progression: training sessions of 15-20 minutes to start

What are the FITT-VP recommendations for strength exercise?

Frequency: 2-3 times per weeks

Intensity: 8-12 RM

Time: 2-4 sets per exercise with 2 to 3 minutes recovery between sets

Type: 8 to 10 dynamic strength exercises that involve the body’s major muscle groups

What are the FITT-VP recommendations for flexibility exercise?

Frequency: 2-3 times per weeks

Intensity: to the point of feeling tightness or mild discomfort

Time: repeat each exercise 2-4 times per week, holding the final one 10-30 seconds

Type: static, dynamic, or proprioceptive neuromuscular facilitation

Volume: a target of 60 seconds of total stretching per exercise

Progression: most effective when muscles are warmed

Know the guidelines for warm-up and cool-down

10 minute warm up followed by a 10 minute cool down

For strength development, review the dietary recommendations.

• 1.2 to 2 grams of protein per kilogram in the body

• 4:1 gram of carbohydrates

Know the characteristics of and differences between the 4 types of stretching exercises.

1. Static is slow sustained movements

2. Ballistic is bouncing stretching

3. Dynamic is slow movement stretching

4. Proprioceptive neuromuscular facilitation is the contract and relax method

Define aerobic exercise

activity that requires oxygen to produce the necessary energy

Define frequency

How often a person engages in an exercise session

Define intensity

how hard a person has to exercise to improve cardio respiratory endurance

Define duration of exercise

time exercising per session

Define overload principle

training concept holding that the demands placed on a body system must be increased systematically and progressively over time to cause physiologic adaptation

Define specificity of training

a principle holding that, for a muscle to increase in strength or endurance, the training program must be specific to obtain the desired effects

Define isotonic exercise

strength training with muscle contraction that produces movement

Define isometric exercise

strength training with muscle contraction that produces little or no movement

Define isokinetic

strength-training method in which the speed of the muscle contraction is kept constant because the equipment provides an accommodating resistance to match the users force through the full range of motion

Define fixed resistance

Exercise with strength training equipment that provides a constant amount of resistance through the range of motion

Define variable resistance

Exercise that utilizes special equipment with mechanical devices that provide differing amount of resistance through the range of motion

True or false. Walk can improve cardiorespiratory fitness if it is BRISK walking

True

How brisk should a walk be to improve CRF?

4 miles per hour or faster

What is the calorie-burning difference between brisk walking and jogging?

The caloric cost of brisk walking is only about 10% lower than that of jogging the same distance.

What types of exercise should be included in a total fitness program? (hint: these are required for your Lifetime Wellness program!)

Define Plyometric training

A form of exercise that requires forceful jumps or spring off the ground immediately after landing from a previous jump

Define MET

One “MET”, short for metabolic equivalent, represents the rate of energy expenditure while sitting quietly at rest