EXAM 1 Study Guide Flashcards
What are the dimensions of wellness? List two examples of each dimension.
Physical (exercise, eat well); Emotional (self-esteem, trust); Intellectual (curiosity, critical thinking); Interpersonal (healthy relationships, communication skills); Cultural (avoid stereotyping, inclusivity); Spiritual (sense of purpose, compassion); Environmental (reduce waste, clean resources); Financial (living within one’s means, budgeting); Occupational (enjoying work, feel valued)
What are the principles of physical training?
Specificity, progressive overload, reversibility, and individual differences
What is a behavior change?
A lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy behavior.
What is a target behavior?
An isolated behavior selected as the object of a behavior change program.
What is the difference between health and wellness?
Health: the overall condition of body or mind; the presence or absence of illness or injury
Wellness: optimal health and vitality, encompassing all dimensions of well-being
What is the difference between physical fitness and exercise?
Physical fitness: a set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort
Exercise: Planned, structured, repetitive movement intended to improve or maintain physical fitness
What are the health related components of fitness? What are the skill related components of fitness?
Health related: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition
Skill related: speed, power, agility, balance, coordination, reaction and movement time
What is the FITT principle?
FITT = Frequency, Intensity, Time, and Type; determines progressive overload
Why should one get medical clearance before starting an exercise program?
It mitigates risks of serious injury or death by determining what activities are safe for you.
What is reversibility?
When stress decreases progressively, fitness worsens.
What are the stages of change?
Precontemplation (no intent on changing); Contemplation (intend within 6 months); Preparation (small changes, intend within 1 month); Action; Maintenance; Termination (no longer tempted to lapse)
What is relapse and how should you deal with it?
Relapse: return to unhealthy behavior
How to deal with it: Forgive yourself, give yourself credit for your achievements, and move on
How do you set goals?
S.M.A.R.T. Goals: Specific, Measurable, Attainable, Realistic, and Time-Specific
What is cardiorespiratory fitness?
The ability to perform prolonged, large-muscle, dynamic exercises at moderate to high levels of intensity; involves metabolism and cardiovascular and respiratory systems
How do you measure cardiorespiratory fitness?
Assessment tests, monitor pulse, fitness trackers
How often should one do cardiorespiratory fitness?
3-5 days a week, or 150 minutes of moderate exercise or 75 minutes of intense exercise a week
How does the heart work with providing oxygen to the blood?
I’ll just describe how blood flows through the heart:
Deoxygenated blood from the body travels into the right atrium, which is then pumped into the right ventricle. From there, it is pumped into the pulmonary artery, bringing the blood into the lungs, where it receives O2 and discards CO2 through diffusion. The clean blood then flows from the lungs into the left atrium, then to the left ventricle, and then through the aorta, which pumps blood to the rest of the body.
What are the oxidative, non-oxidative, and aerobic stages? What activities belong to each stage and how long does each stage last?
Oxidative: provides energy rapidly but only for a short period of time; weight-lifting, rising from a chair; 10 seconds or less
Non-oxidative: provides energy for high-intensity activities for short periods of time; flights of stairs, 400-meter run; 10 seconds to 2 minutes
Aerobic: provides longer-term energy for activity; swimming, hiking; longer than 2 minutes
