Fitness Final Exam

(1)  Define wellness

a.      The ability to live well and to make healthy choices; optimal state of mind and body

(1)  Distinguish between life span and health span

a.      Life span = quantity of life

b.     health span = quality of life

(1)  What are the top causes of death in the United States?

heart disease and cancer

(1)  Describe how to foster wellness

a.      Make a plan that will stick

b.     Start small

c.      Change one behavior at a time

d.     Involve a buddy

e.      Ask for help

What are the nine dimensions of wellness?

Physical, emotional, intellectual, social, environmental, occupational, financial, spiritual, cultural

What organization sets guidelines and recommendations for exercise?

ACSM

Identify the three components of the human movement paradigm

a.      Sedentary living

b.     Physical activity

c.      exercise

(1)  Define exercise, physical activity, and sedentary living

a.      Sedentary living- habits and routines associated with relatively low levels of activity and movement

b.     physical activity- bodily movement produced by skeletal muscles that requires energy expenditure

c.      exercise- bodily exertion for the sake of developing and maintaining physical fitness

 

(1)  What are the components of an exercise prescription?

a.      Frequency

b.     Intensity

c.      Time

d.     Type

(1)  What are SMART goals?

a.      Specific

b.     Measureable

c.      Attainable

d.     Realistic

e.      Timely

(1)  What are the functions of the cardiorespiratory system?

a.      Delivers oxygen, nutrients, and hormones and other
chemical messengers

What are the components of the cardiorespiratory system?

a.      Heart

b.     Blood vessels

c.      lungs

(1)  What is normal resting heart rate? How do you estimate maximal heart rate?

a.      Normal: 60-100 bpm

b.     Max: 220- age

(1)  How can you improve cardiorespiratory fitness?

a.      Increase heart rate

b.     Increase breathing rate and volume

(1)  Identify assessments for cardiorespiratory fitness

a.      Walk/run test

b.     Step test

c.      VO2 Max Test

(1)  What does an exercise prescription for cardiorespiratory fitness look like?

(1)  Frequency: 3-5 days/week
• Intensity: Moderate/Vigorous based on HR
• Time: 30 min/day or 150 min/week
• Type: Endurance training

Describe the structure of muscle fibers and how they create movement

a.      Contractions occur at the smallest unit and moves to the larger units

b.     Muscles pull on tendons

c.      Coordinated efforts cause movement

What does an exercise prescription for muscular fitness look like?

Frequency: 2-3 days/week
o At least 48 hours between sessions for muscle groups
• Intensity: Depends on the goal
o Strength: 60-70% of 1RM
o Endurance: 50-60% of 1RM
• Time: Length to complete 1 set of 10-15 repetitions
• Type: Depends on the goal

a.     

(1)  Describe the guidelines for exercise

a.      Multi-joint movements before
single-joint movements
• Large muscle groups before small
muscle groups
• Heavy weight before light weight
• Include core training
• Work opposing muscle groups

 

Identify some safety precautions for weight room activities

Warm-up
• Watch the joints
• Consider range of motion
• Breathe
• Use spotters
• Progress slowly

define flexibility

a.      Flexibility is the amount of
movement that can be
accomplished at a joint

(1)  Identify factors that determine flexibility

(1)  Joint Structure
• Age and Gender
• Connective Tissue

(2)  Muscle Size
• Proprioceptors
• Injuries

Describe various types of stretching

* Static

* Dynamic

* Ballistic

* PNF

What does an exercise prescription for flexibility look like?

Frequency: 2-3 times/week
• Intensity: Stretch to the point of tightness, but not pain
• Time: Hold for approximately 10-30 seconds
• Type: Static, Dynamic, Ballistic, PNF

 

define neuromuscular fitness

motor skills

What does an exercise prescription for neuromotor fitness look like?

(1)  Frequency: 2-3 days/week
• Intensity: Not yet established
• Time: 20-30 minutes
• Type: Depends on the goal

 

(1)  Identify lifestyle factors linked to low back pain

Weight status
o Repeatedly lifting heavy objects
o Smoking
o Wearing poor footwear
o Sedentary living

(1)  Define body composition

a.      the makeup of the body or the
various components that contribute to the body

Describe the 3-component model of body composition

a.      Fat mass, lean soft tissue, bone

What methods can be used to assess body composition?

a.      Water submersion

b.     Air displacement

c.      DEXA

d.     MRI

e.      BIA

f.       Skinfolds

Waist circumference

(1)  What are the 4 S’s of weight status?

a.      Same

                                                    i.     Time of day

                                                  ii.     Day of the week

                                                iii.     Clothing

                                                 iv.     scale

What is BMI and what are the components?

a.      Body mass index

b.     Height and weight

(1)  Identify the macronutrients and micronutrients

a.      Macronutrients

                                                    i.     Carbs

                                                  ii.     Fats

                                                iii.     Protein

b.     Micronutrients

                                                    i.     Vitamins

                                                  ii.     minerals

Describe the recommended distribution of the macronutrients

a.      45- 65 carbs

b.     20-25 fat

c.      10-35 protein

What is the nutrient we need in the highest quantity?

carbs

Distinguish between complete and incomplete protein

a.      Complete- all essential amino acids

b.     Incomplete- not all essential amino acids

Distinguish between simple sugars and complex carbohydrates

a.      Simple: single sugar molecules

b.     Complex: many sugar molecules

What are some of the health risks of increased body fat?

a.      High blood pressure

b.     Diabetes

c.      Heart disease

(1)  What is the energy balance equation?

a.      Energy in- energy out = weight status

(1)  What factors affect energy output?

a.      Resting metabolic rate

b.     Thermic effect of activity

c.      Thermic effect of meals

Distinguish between anorexia and bulimia nervosa

a.      Anorexia= fear of gaining weight

b.     bulimia nervosa- throwing up

 

(1)  Define stress

a.      a condition
experienced when we
perceive that demands
(physical, mental,
emotional) exceed our
resources to meet them

(1)  Distinguish between distress and eustress

a.      Distress= bad stress

b.     Eustress= good stress

(1)  Describe the importance of the stress continuum

a.      Too fatigued= exhausted

(1)  Distinguish between the sympathetic and parasympathetic nervous systems

a.      Sympathetic = fight or flight

b.     Parasympathetic= calms down

 

What is the most frequent stressor among college students?

a.      Academics

Describe stress management strategies

(1)  Exercise and physical activity
• Fueling your body
• Relaxation techniques and meditation
• Social support
• Managing stress through sleep

(1)  Distinguish between anxiety and depression

a.      Anxiety= feeling anxious

b.     Depression = feeling hopeless

(1)  Define cardiovascular disease

(1)  a condition that
involves narrowed or
blocked blood vessels.

(1)  Distinguish between heart attack and stroke

a.     Heart attack-Occurs when an artery is
blocked, preventing
oxygen and nutrients
from getting to the heart

b.     Stroke- Occurs when there is a
blockage or rupture of a
blood vessel carrying
oxygen and nutrients to
the brain

(1)  Distinguish between symptoms of heart attack and stroke

a.      Heart attacks: sweating, chest pain, shortness of breath, heartburn, indigestion, dizziness, uncomfortable pain between shoulder blades, shortness of breath, indigestion, gas-like pain, unexplained fatigue & sleep disturbances

b.     Stroke: Face, Arms, Speech, Time

(1)  Describe modifiable and non-modifiable causes of cardiovascular disease

a.      Age
• Gender
• Race
• Family History
• Tobacco Use
• Diabetes
• Diet
• Obesity

(1)  How does cancer develop?

a.      Hereditary

b.     genetic mutations caused by exposure to environmental
toxins and lifestyle factors (tobacco use, sun exposure,
drug use)

(1)  What is the most commonly diagnosed cancer in men? Women?

a.      Women: breast, lung, bronchus, colon and rectum, uterine

b.     Men: melanoma, lung, bronchus, colon and rectum, urinary bladder

(1)  What is the TNM system?

a.      Extent/size of the primary tumor

b.     Whether cancer cells have spread to lymph nodes

c.      Whether metastasis has occurred/whether the cells have traveled parts of the body

(1)  Distinguish between benign and malignant tumors

a.

    Benign: abnormal growth that is not cancerous

a.      Malignant: grow in shape and size and can separate from the primary tumor

(1)  What are the treatment options for cancer?

a.      Surgery

b.     Chemotherapy

c.      Radiation therapy

(1)  Define addiction

a.      dependence on a
substance that leads to
psychological and
physiological withdrawal
symptoms

(1)  Distinguish between substance and behavioral addiction

·       Substance abuse
involves using drugs
not as intended or
prescribed but illegally
or in harmful doses.
• Behavioral addiction
involves the desire to
feel good and get a
high through certain
behaviors.

(1)  Distinguish between substance abuse and substance misuse

a.      Abuse= intentionally using drugs

Misuse= accidentally

(1)  Identify risk factors for addiction

a. 

Biology

Environment

Development

(1)  Describe the treatment of substance addiction

a.      Self-help groups

b.     Outpatient rehabilitation facilities

c.      Use of medication

(1)  What is the most commonly used drug in the United States?

marijuana