ESS Mid Term

Question 1

Wellness

Answer 1

The state of healthy living achieved by the practice of a healthy lifestyle.

Question 2

What are the six dimensions of wellness?

Answer 2

Physical Health, Spiritual Health, Emotional Health, Social Health, Intellectual Health, Environmental Health

Question 3

Physical Health

Answer 3

Physical fitness, proper nutrition, performing self-exams, practicing personal safety.

Question 4

Social Health

Answer 4

Developing and Maintaining Meaningful Interpersonal Relationships

Question 5

Emotional Health

Answer 5

Social skills, positive interpersonal relationships, self-esteem, and the ability to cope with stress.

Question 6

Environmental Health

Answer 6

Environmental influence on your health… (ex. safety, water, air)

Question 7

Spiritual Health

Answer 7

includes the ability to understand your basic purpose in life; to experience love, joy, pain, peace and sorrow. To care and respect all living things.

Question 8

Intellectual Health

Answer 8

“A mind is a terrible thing to waste”

Question 9

Financial Health

Answer 9

A good financial plan is a road map that shows us exactly how the choices we make today will affect our future.

Question 10

Occupational Health

Answer 10

Enjoy what you do

Question 11

Physical Fitness

Answer 11

The ability of the body to adapt to the demands and stresses of physical effort.

Question 12

What are the benefits of regular exercise?

Answer 12

Improved psychological well-being
Increased longevity
Increased bone mass
Reduced risk of diabetes and heart disease

Question 13

5 Components of Health Related Fitness

Answer 13

Cardio-respiratory endurance, muscular strength, muscular endurance, flexibility, body composition

Question 14

Overload

Answer 14

increased intensity. When you stretch your muscles farther than normal.

Question 15

Progression

Answer 15

Overload should be increased gradually. A good rule of thumb is approximately 10% per week.

Question 16

Recuperation/Recovery

Answer 16

Allowing adequate rest will enable the body to adapt by increasing endurance or becoming stronger

Question 17

Reversability

Answer 17

Use it or lose it

Question 18

S.M.A.R.T

Answer 18

Specific, Measurable, Action Oriented, Realistic, Timely

Question 19

Cardiorespiratory Endurance

Answer 19

the body’s ability to deliver oxygen and other nutrients to tissue and to remove waste products over a sustained period of time.

Question 20

Cardio Benifits

Answer 20

Weight control, reduced stress, increased brain function, increased bone density, lower blood pressure

Question 21

VO2max

Answer 21

maximal aerobic capacity (the maximum amount of oxygen the body can take in and use during exercise)

Question 22

Anaerobic Exercise

Answer 22

(without oxygen) provides energy for exercise that is short duration and intense, beginning of the workout

Question 23

Aerobic Exercise

Answer 23

(with oxygen) The primary system for cardiorespiratory endurance. Relies on oxygen for ATP production

Question 24

What are the benefits of regular strength training?

Answer 24

prevention of osteoporosis, reduced risk of heart disease, improved body composition, fewer injuries, delays and reduces age-related, decreases in strength, decreases anxiety & depression, increases resting energy expenditure.

Question 25

Slow Twitch fibers (Type 1 Fibers)

Answer 25

contract slowly & produce small amounts of force. Highly resistant to fatigue. Lots of capillaries to supply fibers. Produce lots of ATP

Question 26

Fast Twitch (Type ll Fibers)

Answer 26

contract rapidly & generate great amounts of force. Fatigue quickly, supplied by limited capillaries so Low aerobic capacity. Will produce ATP anaerobically but for a short time.

Question 27

Muscular Endurance Tests

Answer 27

• Push-up test

* Sit-up or curl-up test

Question 28

F.I.T.T.

Answer 28

Frequency, Intensity, Type, Time.

Question 29

Flexibility is…

Answer 29

The ability to move joints through a full range of motion.

Question 30

Joint

Answer 30

A place in the body where bones come together. (ex. ankles, knees, hips, wrist, elbows and shoulders)

Question 31

Range of Motion

Answer 31

The degree of movement you have.

Question 32

Static Stretching

Answer 32

(also called active stretching), involves stretching and holding a position for 10-30 seconds. Involves stretching and holding a position.

Question 33

Dynamic Stretching

Answer 33

Involves holding a stretch for long periods. This type of

stretching should be done once your body is warmed up

Question 34

Ballistic Stretching

Answer 34

Uses “bouncing” to the desired position to increase flexibility.

Question 35

Passive Stretching

Answer 35

Involves holding a stretch for 15 seconds or more as someone pushes or pulls the part of your body that you want stretched.

Question 36

PNF Stretching (Proprioceptive Neuromuscular Facilitation)

Answer 36

A method of stretching based on the principle that paired muscle groups (agonists and antagonists such as quadriceps and hamstrings) should be worked together so the stretch reflex is lessened and flexibility is more easily improved.

Question 37

The Overload / FITT Principle

Answer 37

(F) Frequency Stretch each muscle group daily or at least
3 times a week.
• (I) Intensity You must stretch the muscle beyond its
normal length.
• (T) Time Hold each stretch for 10-30 seconds, rest
for 10 seconds and repeat 3 to 4 times.
• (T) Type Static Stretching for various muscles

Question 38

Principle of Progression

Answer 38

Gradually Increase the intensity –stretch farther and hold

longer as you progress.

Question 39

Principle of Specificity

Answer 39

The Specificity Principle is a principle that states that exercising a certain body part, component of the body, or particular skill primarily develops that part or skill.

Question 40

Ligament

Answer 40

What attach bones to bones.

Question 41

Muscle

Answer 41

What surrounds and moves bone

Question 42

Tendons

Answer 42

Attach muscle to bone.