HPEX 301 exam 1 review

What’s the difference between physical activity and exercise?

• Physical Activity: movement regardless of energy expended

  • Ex. household work, walking to class, climbing stairs

• Exercise:  type of physical activity to improve or maintain fitness that’s planned, structured, and has a final goal of improving or maintaining fitness

  • Ex. running, swimming

What are the health benefits of exercise?

• Reduced risk of cardiovascular disease, cancer, and diabetes

• Increased bone mass (low risk of developing osteoporosis)

• Delayed aging

• Increased longevity

• Improved Psychological Well-being

What are the 8 components of wellness?

• Physical wellness

  • Maintain healthy body weight and achieve physical fitness

• Emotional wellness

  • social skills, interpersonal relationships, emotional stability, etc.

• Intellectual wellness

  • lifelong learning like college, reading, engaging in discussions, problem-solving, etc.

• Spiritual wellness

  • sense of meaning or purpose, prayer, care and respect living things, etc.

• Social wellness

  • social support, quality of relationships

• Environmental wellness

  • environmental influence like air pollution, water contamination, learning about the environment and protection from environmental hazards

• Occupational wellness

  • enjoy their work and receive recognition for their skills and performance

• Financial wellness

  • live comfortably in your income and have means to save for financial emergencies

What are the 5 components of health-related fitness?

• Cardiorespiratory endurance

• Muscular strength

• Muscle endurance

• Flexibility

• Body composition

What is cardiorespiratory endurance?

• Also known as aerobic fitness or cardiorespiratory fitness

• Measure of heart’s ability to pump oxygen-rich blood to the muscles used during exercise

• Helps perform activities like distance running, cycling, and swimming

What is muscular strength?

• How much force a muscle or muscle group can generate during a single max contraction

• Ex. lifting grocery bags, moving furniture, strength training

What is muscular endurance?

• Ability of a muscle to generate a submaximal force over and over again

• Ex. carrying backpack

What is flexibility?

• Ability to move joints freely through their full ROM

What is body composition?

• Amounts of fat and lean tissue in the body

• High levels of body fat are associated with CVD, DM2, some cancers, risk of arthritis, etc.

What is the healthy people 2020?

• Overall goal is that all people live long and healthy lives

• Specific objective s

  • Reduce adults who don’t engage in non-leisure activity

  • Reduce death rates d/t prostate cancer, and melanoma

  • Increase rate of physician office visits

  • Increase nutritious food to schools

  • increase # of adolescents connected to their parents/guardians

  • Decrease # of adolescents who engage in disordered eating

  • Decrease the # of people engaging in binge drinking

  • Increase # of older adults who are up to date on clinical preventative services

  • Increase # of adults who get sufficient sleep

What are the stages of change model (transtheoretical model)?

• Precontemplation

  • No pan to change

• Contemplation

  • aware of need to change and intends to make change within the following months

• Preparation

  • plans to take action within a month and acknowledges the benefits of change

• Action

  • actively doing things to bring behavior change usually requiring motivation and commitment

• Maintenance

  • sustaining the change for 6 months

• Termination

  • maintained behavior for >5yrs and the healthy behavior has become a normal behavior. No fear of relapse

What is self-efficacy?

• Belief that you can accomplish a specific goal or task. So, increases in self-efficacy improves chances of achieving the behavior change

What’s the difference between internal and external locus of control?

• Internal locus of control

  • Belief that you control most events that occur in your life

  • Often happier and have more self-confidence

• External locus of control

  • Belief that factors beyond your control determine the course of your life

What are the barriers to exercise and behavior change?

• Lack of knowledge

• Lack of motivation

• Denial

• Perceived Invulnerability

• Low self-efficacy

• Lack of social support

What are the components of SMART goals?

• Specific

  • I want to lose 10 lbs. of body weight

• Measurable

  • I will weigh myself once a week

• Attainable

  • With a good diet and exercise routine, I will lose weight

• Realistic

  • I’ll lose 10 lbs. in 10 weeks

• Timely

  • I will lose 10 lbs. in 10 weeks

What are the 5 principles of exercise?

• Overload principle

• Principle of Progression

• Principle of Specificity

• Principle of Recuperation

• Principle of Reversibility

What is the Overload principle?

• Major exercise-related organ systems must be stressed to improve physical fitness

• It’s achieved by increasing the intensity of the exercise or the time of it or by improving flexibility

What is the principle of Progression?

• Overload should be increased gradually during the course of a program

• To improve fitness and avoid overuse, it’s recommended to use the 10% rule (increasing intensity by no more than 10% each week)

What is the principle of Specificity?

• Training is specific to the muscles involved, so it’s important to exercise all muscles of the body

What is the principle of Recuperation?

• Giving muscles period to rest usually 24hrs or more after the exercise. It helps achieve max benefits

What is the principle of Reversibility?

• Loss of fitness d/t inactivity

What are the components of an exercise program?

• Fitness goal

• Mode of exercise

• Warm-up

• Conditioning period (the workout)

• Cool-down

What should be taken in consideration when creating a fitness goal?

SMART goals

What’s the importance of a warm-up?

• It’s a brief 5-10 min period of exercise preceding the workout. It should involve low-intensity, whole-body exercises similar to those going ot be performed

• Its purpose is to elevate muscle temp and increase blood flow to the muscles going to be used

What is the importance of a cool down?

• It’s a series of light exercises and stretching allowing for the cardiovascular system to slow down

• It should range from 5-30 min of lighter-intensity exercise and flexibility exercises

Why should you not stop your workout abruptly?

It can cause blood to pool in your extremities which can lead to dizziness, fainting, or both

What are components of the workout?

• FITT

  • Frequency

    • # of times intended to exercise

    • Ex. 3x a week

  • Intensity

    • amount of overload placed on the body

      • Ex. moderate

  • Time

    • Amount of time performing the primary workout

    • Ex. 30 min

  • Type

    • the activity being done

    • Ex. running

What is the threshold for health benefits?

Minimum level of exercise required to achieve some health benefits

What is the cardiorespiratory system made up of?

heart and blood vessels

What is the respiratory system made up of?

lungs and muscles used to breathe

What’s the difference between the pulmonary circuit and systemic circuit?

• Pulmonary circuit: right side pumps deoxygenated blood to the lungs

• Systemic circuit: left side pumps oxygenated blood to the body

What is the VO2 max?

Maximum amount of oxygen the body can take in and use during the exercise

What is aerobic activity?

• Uses carbs, fats, and proteins to generate ATP, the main source of energy

• Used for long-term endurance-based activity

• Starts out using carbohydrates, but transitions to using fat as the time progresses

What is anaerobic activity?

• Utilizes the glycolysis process to break down only carbohydrates. This creates lactic acid, the main form of energy

• Used for short-term high intensity exercise

What are responses to exercise?

• Increased cardiac output

• Increased HR

• Increased stroke volume

• Dilation of arteries

• Increased breathing rate

What are adaptations to exercise?

• Decreased resting HR

• Increased maximal stroke volume

• Increased maximal cardiac output

• Increased VO2 max

• Increased resp endurance

• Increased muscle capacity

• 10%-30% improvement in VO2 max around 12-15 wks of program

What is the most accurate mean to measure cardiorespiratory fitness?

VO2 max since measures the heart and lungs ability to deliver oxygen and the muscles’ ability to utilize it to produce energy

What are other assessments to measure cardiorespiratory fitness?

• 1.5 mile:  run test is used to assess cardiorespiratory fitness for those who are active

• Cycle ergometer: optimal for those with joint problems

• 1 mile walk test: walking 1 mile and is optimal for those who lead sedentary lifestyles

• Step test: for all fitness levels, but not recommended for those who are overweight or have joint problems

How do you calculate your heart rate?

Count either your radial or carotid artery pulse for 30-60 sec

How do you calculate your Target Heart Rate?

• Max HR= 206.9 - (0.67 X age)

• Heart Rate Reserve (HRR)= Max HR - resting HR

  • (.50 x HRR) and (.85 x HRR)

• THR= (value at .50 + resting HR) and (value at .85 + resting HR)

What is the Borg Rating of Perceived Exertion (RPE)?

• It’s another way to estimate exercise intensity

• It’s determined by how much you’re breathing, sweating, heart rate

• The scale is from 6-20, a rating of 6 means there’s no level of exertion while a range from 8-11 indicates some intensity, 12-16 are for moderate-intense

What are the stages of an aerobic exercise program?

• Initial conditioning

  • allow the body to adjust to the exercise

  • Lasts 2-6 weeks, HHR of 40%-60%

• Improvement

  • FIRST increase duration and frequency before intensity

  • Lasts 12-40 weeks, HHR of 60%-85%

• Maintenance

  • Achieved fitness goal and want to maintain

  • Lasts 16-28 weeks

What are the different types of training techniques?

• Cross training: using multiple training modes. It helps with boredom and reduce overuse injuries

• Interval training: repeated sessions or intervals of intense activity with periods of rest