Chapter 1: Understanding Fitness

Question 1

Wellness

Answer 1

a state of optimal health achieved by living a healthy lifestyle

Question 2

What are the 8 components of wellness?

Answer 2

1- Physical
2- Spiritual
3- Mental/Emotional
4- Social
5- Environmental
6- Intellectual
7- Financial
8- Occupational

Question 3

Physical health

Answer 3

proper nutrition, performing self-exams, and practicing personal safety

Question 4

Mental/Emotional health

Answer 4

social skills, positive interpersonal relationships, self-esteem, and ability to cope with stress

Question 5

Intellectual Health

Answer 5

keeping mind active through life-long learning

Question 6

Social Health

Answer 6

developing and maintaining meaningful interpersonal relationships

Question 7

Spiritual Health

Answer 7

sense of meaning and purpose in life

Question 8

Environmental Health

Answer 8

environment influence on your health and your behaviors that have an effect on the environment

Question 9

Financial Health

Answer 9

living within our means, managing money (short and long term)

Question 10

Occupational Health

Answer 10

job/career that you enjoy doing and going to

Question 11

Healthy People 2020

Answer 11

Government’s wellness goals for nation

Question 12

Physical Activity

Answer 12

physical movement regardless of energy expenditure or reason for it, can involve occupational, lifestyle, or leisure activities

Question 13

Exercise

Answer 13

type of leisure time physical activity, performed specifically to improve health and/or fitness, involves planned, structure, repetitive bodily movement

Question 14

Benefits of regular exercise

Answer 14

1- improve psychological well-bring
2- increase longevity
3- maintenance of working capacity during aging
4- increased bone mass
5- maintenance of working capacity during aging
6- increased bone mass
7- reduced risk of diabetes
8- reduced rick of heart diabetes

Question 15

Getting regular exercise…

Answer 15

suffer less heart attacks than those who don’t

Question 16

5 major components of health related physical fitness

Answer 16

1- cardiorespiratory endurance
2- muscular strength  
3- muscular endurance
4- flexibility
5- body composition

Question 17

Cardiorespiratory endurance

Answer 17

also known ass aerobic fitness, considered KEY component to physical fitness

Question 18

Muscular strength

Answer 18

how much force a muscle generates during a single maximal contraction, even modest amounts of weight training (resistance training) improve muscle strength

Question 19

muscle endurance

Answer 19

ability of muscle to generate a submaximal force repeatedly

Question 20

flexibility

Answer 20

ability to move joints freely through full range of motion, important in injury prevention and reducing low back pain

Question 21

body composition

Answer 21

amounts of fat and lean tissues in body

Question 22

5 stages of behavior changes

Answer 22

1- pre-contemplation
2- contemplation
3- preparation
4- action
5- maintenance

Question 23

Behavior change

Answer 23

progression isn’t linear, setback are common (doesn’t mean failure), the key element is the DESIRE to change

Question 24

Behavior Modification strategies

Answer 24

behavior change contracts, counter condition, self-reinforcement, decisional balance, relapse prevention

Question 25

Behavior change contracts

Answer 25

list goals and plans and sign the contract, along with a support person

Question 26

counter condition

Answer 26

replace unhealthy habits to healthy ones

Question 27

self-reinforcement

Answer 27

reward yourself appropriately

Question 28

decisional balance

Answer 28

weigh positive conducts against negative behavior

Question 29

relapse prevention

Answer 29

avoid negative triggers

Question 30

Identify barriers

Answer 30

1- Time constraints 
2- social pressure
3- force of habit
4- negative self-image
key element in relapse prevention

Question 31

Change unhealthy behavior

Answer 31

develop a detailed plan of action and shaping

Question 32

Shaping

Answer 32

break a task or behavior into small steps to accomplish larger goal (makes changes seem less overwhelming)