Lifetime Fitness and Wellness A Exam Review

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Review for the final exam of the UTHS course "Lifetime Fitness Wellness A"

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105 Terms

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define wellness
a state of optimal health that encompasses all the dimensions of well-being
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How can wellness be achieved?
practicing a healthy lifestyle
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what are the components of wellness
physical, emotional, intellectual, spiritual, social, environmental
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Healthy People 2020
wellness goals for the nation to increase the number and quality of healthy years, reduce health disparities, provide healthy social/physical environments, and promote healthy development and behaviors
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cardiorespiratory endurance
indicates the heart's ability to pump blood to muscles during physical activity and the muscles' ability to utilize oxygen in the blood
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the cardiovascular system compromises of
heart and blood vessels
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pulmonary circuit
carries blood to the lungs for gas exchange and returns it to the heart; includes lungs
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systemic circuit
Circuit of blood that carries blood between the heart and the rest of the body; no lungs
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arteries
carry oxygenated blood away from the heart to the body
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veins
Blood vessels that carry deoxygenated blood to the heart
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Capillaries
small blood vessels that permit exchange of gases and nutrients between blood and tissue
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cardiac output
total volume pumped per minute
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stroke volume x heart rate
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What is stroke volume?
volume of blood pumped out by the heart with each beat
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VO2 max
maximal aerobic capacity (the maximum amount of oxygen the body can take in and use during exercise)
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what can the VO2 max measure
endurance
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at the beginning of exercise, what macronutrient does the body use vs to the middle of exercise
carbohydrate, fat
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Anaerobic
without oxygen
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provides ATP at beginning of exercise and for short term, high intensity exercise
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can ONLY use carbohydrates as an energy source
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Aerobic
with oxygen
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the primary system for cardiorespiratory endurance
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can use fats, proteins and carbohydrates to produce ATP
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what are the health benefits of cardiorespiratory endurance
longevity, lowered BP, better sleep, increased bone density,reduced CVD and T2D
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The respiratory system consists of
lungs and diaphragm
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During inhalation, what enters the alveoli
oxygen
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During exhalation, what is released into the air
carbon dioxide
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What are alveoli?
tiny air sacs in the lungs that allow the exchange of oxygen and carbon dioxide between the lungs and blood
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Muscular Strength
how much force a muscle generates during a single maximal contraction
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Muscular Endurance
ability of muscles to generate a submaximal force repeatedly
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a motor unit
motor nerves and muscle fibers
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concentric
muscle shortens
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eccentric
muscle lengthens
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isotonic exercise
dynamic
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movement of a body part at a joint
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most exercises
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jumping and running
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isometric exercise
static
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uses muscle tension but no movement
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plank or wall-sits
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isokinetic
Performed at a constant velocity
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Uses machines that provide resistance throughout the full range of motion
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what is the best exercise for someone who is developing strength after a injury
isometric static exercise
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slow twitch fibers
muscle fibers that contract slowly, produce low force and are resistant to fatigue
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fast twitch fibers
muscle fibers that contract rapidly and forcefully but fatigue quickly
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what are two factors that can determine muscle strength
size of muscle and number of muscle fibers
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Flexibility
The ability to move your body parts through their full range of motion
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what are the five structural limitations to movement
shape of bone, muscles, connective tissues, tendons and skin
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which structural limitations are modifiable
connective tissues, tendons and skin
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how can the ROM of joints decline
disuse
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what are the benefits of flexibility
increased joint mobility, more efficient body movement, better posture, prevents lower back pain
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dynamic stretching
conducted prior to exercise
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increases blood flow to muscles and joints
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ballistic stretching
rapid and forceful movements
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more likely to cause injury and not recommended
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static stretching
slow stretching and held for fixed periods
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at end of exercise
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PNF stretching
requires a partner for assistance. It combines stretching with alternating contracting and relaxing of muscles
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Transtheoretical Model
precontemplation, contemplation, preparation, action, maintenance
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maintence stage
4-6months
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Principles of Exercise
overload, progression, specificity, recuperation, reversibility
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what does the gov recommend about exercise
150 minutes of moderate to severe exercise per week
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what muscle contributes to back pain
hip flexor
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what is the most valid measurement of cardiorespiratory fitness
VO2 max
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T/F: muscles are attached to bone by tendons
true
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\_____________ is defined as a state of optimal health, which includes physical, emotional, intellectual, spiritual and social health
wellness
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physical activity vs exercise
physical movement regardless of the level of energy vs a planned structured physical activity
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What are the 5 health related fitness components?
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition
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What model shows the change of behavior
Transtheoretical model
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precontemplation stage
not ready, never considered
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contemplation stage
thinking about it
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preparation stage
Make a plan to do something
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Action stage
Doing exercise
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maintainence
maintain exercise for at least 6 months
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termination stage
decide to stop
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What are SMART goals?
Specific, Measurable, Attainable, Realistic, Time frame
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what's the difference between rest and recuperation
recuperation is returning/healing to be a better state while rest is inactivity
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What is the principle of recuperation
Recovery periods between exercise sessions allow adaptation to exercise stress; typically 24 hours
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What is the 10% rule?
progression should be made 10% per week
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What is the overload principle?
Body must be stressed to improve physical fitness
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What is the principle of specificity
Exercise training is specific so train what you want to improve
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High impact vs Low impact
high impact on joints ex running
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low impact on joints ex walking cycling
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What should an exercise prescription include
fitness goal, mode of exercise, warm up, primary conditioning, cool down
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What is heart rate?
beats per minute
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why is warm up and cool down important
blood redistribution and lower body temp
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What is blood pressure?
force of blood against arterial walls
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What energy system is required for muscle contraction
ATP
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what is target heart rate
The heart rate that you should maintain during exercise in order to obtain fitness and health benefits
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What are the functions of the skeletal system
support, protection, movement, storage, blood cell formation
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What is fascia
a thin sheath of CT enclosing a muscle or other organ
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What is the sliding filament theory?
Actin and myosin slide past each other and cause the sarcomere to shorten which causes contraction
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What is fiber recruitment?
process involving more muscle fibers to increase muscle force
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What is the synthetic form of testosterone
Steroids
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What are some benefits of weight training
Increase strength, bone density, helps the heart, helps sleep, reduces injury, reduces lower back pain
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What are some ways to evaluate muscular endurance?
push-up and sit up
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What are some ways to evaluate body composition
check your weight and BMI
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What are some ways to evaluate respiratory endurance
1.5 run
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What are some ways to evaluate muscular strength
one rep max test
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What are some ways to evaluate flexibility
no single test can measure the full body's flexibility