Chapter 1: Understanding fitness and wellness

Question 1

Wellness

Answer 1

a state of optimal health achieved by living a healthy lifestyle

Question 2

Six components of wellness

Answer 2

physical activity, emotional health, intellectual health, spiritual health, social health, environmental health

Question 3

physical health refers to

Answer 3

all the behaviors that keep your body healthy

Question 4

emotional health includes

Answer 4

your social skills, interpersonal relationships, and level of self-esteem that helps you cope with everyday life

Question 5

intellectual health is maintained by

Answer 5

keeping your mind active through life-long learning

Question 6

spiritual health is

Answer 6

having a sense of meaning and purpose

Question 7

social health is

Answer 7

the development and maintenance of meaningful interpersonal relationships

Question 8

environmental health includes

Answer 8

the influence of the environment on your health, as well as your behaviors that affect the condition of the environment.

Question 9

What is ‘Healthy People’?

Answer 9

A U.S. government established set of wellness goals started in 1980 and is revised every ten years.

Question 10

Goals for ‘Healthy People’ 2020

Answer 10

attain high quality, longer lives free of preventable disease, injury, and premature death. attain health equity, create social and physical environments that promote health, and promote quality of life

Question 11

Physical activity

Answer 11

any movement of the body produced by a skeletal muscle that results in energy expenditure, especially through movement of large muscle groups

Question 12

exercise

Answer 12

planed, structured, and repetitive bodily movement done to improve or maintain one or more components of fitness

Question 13

cardiovascular disease (CVD)

Answer 13

any disease of the heart and blood vessels

Question 14

diabetes

Answer 14

metabolic disorder characterized by high blood glucose levels. Chronic elevation of blood glucose is associated with increased incidence of heart disease, kidney disease, nerve dysfunction, and eye damage

Question 15

Regular physical activity and exercise reduce the risk of

Answer 15

both heart disease and diabetes

Question 16

Bone mass and strength can be increased through

Answer 16

exercise

Question 17

Physical working capacity as a person ages can be maintained by

Answer 17

regular exercise

Question 18

Increased longevity and quality of life have been shown to occur with

Answer 18

regular physical activity

Question 19

Depression and anxiety disorder risk can be reduced by

Answer 19

exercise which promotes psychological well-being

Question 20

Training can reduce the magnitude of cardiac injury during a heart attack by

Answer 20

more that 60%

Question 21

This ratio of Americans die due to CVD

Answer 21

one of every three

Question 22

T/F: Physical activity encompasses exercise, but exercise does not include all forms of physical activity

Answer 22

T

Question 23

Three types of physical activity

Answer 23

leisure, occupational, lifestyle

Question 24

Occupational physical activity

Answer 24

activity that is carried out through the course of your job

Question 25

Lifestyle activity

Answer 25

activity of your everyday life, ex. walking to class

Question 26

Leisure physical activity

Answer 26

is any activity you choose to do in your free time

Question 27

osteoporosis

Answer 27

condition that results from the loss of bone mass and strength

Question 28

The five major components of total health related physical fitness

Answer 28

cardiorespiratory endurance, muscle strength, muscle endurance, flexibility, body composition

Question 29

Cardiorespiratory endurance

Answer 29

a measure of the heart’s ability to pump oxygen-rich blood to the working muscles during exercise and of the muscles’ ability to take up and use oxygen

Question 30

muscular strength

Answer 30

maximal ability of a muscle to generate force

Question 31

flexibility

Answer 31

ability to move joints freely through their full range of motion

Question 32

body composition

Answer 32

relative amounts of fat and fat-free tissue (muscle, organs, bone) found in the body

Question 33

stages of change model

Answer 33

framework for understanding how individuals move toward adopting and maintaining health behavior changes.

Question 34

muscular endurance

Answer 34

ability of a muscle to generate a sub-maximal force over and over again

Question 35

Stages of change model

Answer 35

A framework for understanding how individuals move toward adopting and maintaining healthy behavior changes.

Question 36

Stages of change model steps

Answer 36

1. Precontemplation
2. Contemplation
3. preparation
4. Action
5. sustaining/maintenance

Question 37

Precontemplation stage

Answer 37

individuals in this stage do not plan to change their behavior. might not realize a need to.

Question 38

Contemplation stage

Answer 38

Aware of change and plans to do so within the next 6 months. need information about healthy behaviors

Question 39

Preparation stage

Answer 39

Getting ready to make the change in the next 30 days. Might want to start making some changes

Question 40

action stage

Answer 40

behavior change has occured, but for fewer then 6 months.

Question 41

maintenance stage

Answer 41

after 6 months of change. behavior change is more of a habit and requires less conscious effort. As this stage progresses the temptation to regress lessens.

Question 42

Behavior modification steps

Answer 42

1. behavior change contract
2. Setting realistic short and long term goals
3. self monitoring
4. counter conditioning
5. self reinforcement
6. decisonal balance
7. relapse prevention

Question 43

behavior change contract

Answer 43

include your goals and plans for changing your behavior and signed by you and a person close to you

Question 44

setting realistic short term and long term goals

Answer 44

Is essential for effective behavior change. Set SMART goals

Question 45

SMART goals stands for

Answer 45

Specific, measurable, action-oriented, realistic, and time-stamped

Question 46

self-monitoring

Answer 46

Analyzing your behavior to determine what influences your unhealthy behaviors and patterns

Question 47

counter conditioning

Answer 47

substituting behaviors, replacing an unhealthy behavior with a healthier one.

Question 48

self reinforcement

Answer 48

developing a system of reward for yourself when you meet goals

Question 49

decisional balance

Answer 49

weighing the positives and negatives of the behavior you want to change

Question 50

relapse prevention

Answer 50

Identifying high risk situations that are likely to trigger your unhealthy choice, then developing a plan of actions to avoid them.

Question 51

Shaping

Answer 51

breaking a behavior or task into small steps to accomplish a larger goal.