Final Exam Flashcards
6 essential nutrients?
Fat, oil, water, minerals, vitamins, protein, carbs
A complete fitness program includes ____ and ______
Stretching and range of motion
What are the 3 stress hormones?
Cortisol, Adrenaline, Norephinephrine
What are the Dimensions of Wellness?
Physical, Social, Emotional, Intellectual, Spiritual, Environmental, Occupational
What is passive flexibility called?
Static stretching
What are the 4 key muscle groups to stretch and strengthen to reduce the risk of lower back pain?
Hip flexor, butt and hamstrings, abs, and trunk extensors
A mountain of research has singled out _______ as the great killer, the unbalanced condition that makes us ripe for accident and disease.
Stress
What stretching method characterized by bouncing, sometimes jerky, movements and high momentum?
Ballistic stretching
What is the leading cause of death among Americans overall?
Heart disease
What is the FITT formula?
Frequency, Intensity, Time, Type
List the 5 steps of a SMART Goal.
Specific, Measurable, Action Oriented, Realistic, Time Oriented
What is the BORG PRE and what is it used for?
To measure intensity of an exercise
What is active flexibility called?
Dynamic stretching
When (work) becomes hard and serious to the point of causing excessive stress, or depression, or a sense of personal frustration or worthlessness, it undermines both our ________ and our ________?
Health and happiness
Which hormone is commonly known as the Fight or Flight Hormone?
Adrenaline
What is a severe case of emotional stress called?
PTSD
Intrapersonal communication is sometimes called ______________, although it is often more of a monologue.
Internal Dialogue
What should be the average resting heart rate?
50-90 bpm
__________ and ____________ essentially show up in how we live, not in our concepts about how we wish we could live.
Values and priorities
What are the 2 types of body fat distribution?
Android and gynoid
How are body fat distributions mostly determined?
Genetics
What are the 4 responses to stress?
Fear, anger, magnanimity, situation is judged intolerable
One of the most remarkable rediscoveries by science in recent years - __________________ - is further testimony to the connectedness of all things.
Power of prayer in healing
What happens in the Action Stage?
Execution of plans but takes many shortcuts
What does Reframing mean?
Reconsidering things in positive light
5 causes of spiritual crisis?
Job loss, losing loved one, crisis of faith, financial crisis, relationship breakup
What is essential to cope with hard times or suffering?
Gratitude
What are the 4 approaches of spirituality?
Theistic, extra-theistic, ethical, belief in belonging
What happens in contemplation stage?
Problem recognition, contemplate change
What happens in preparation stage?
within 1 month of taking action (they have a plan)
Where should your diastolic and systolic blood pressure be?
80 (d) and 120 (s)
What happens during the maintenance stage?
Prevent relapse int old habits
What happens during the termination stage?
New behavior is engrained
Where are the two places on your body for assessing your Cardio-respiratory fitness?
Carotid artery and radial nerve
What happens in precontemplation stage?
No intent of changing
What are the 6 benefits for improving cardiovascular fitness?
Decrease risk of disease, control weight, self esteem, immune function, long life, body composition
What is the formula for calculating your VO2 Max?
483 / Time + 3.5
What 3 Metabolic Systems deliver essential energy to the body?
The Immediate Energy System, The Nonoxidative (Anaerobic) Energy System, The Oxidative (Aerobic) Energy System
What is the formula for calculating your Daily Protein Requirements?
Body weight ÷ 2.21 = kg. kg x 0.8g = Daily Requirement in grams
Ex: 132lb ÷ 2.21 = 60kg. 60kg x 0.8g = 48g
Because of the body’s need to generate heat in the cold season, what works harder at this time?
Heart
What are the 4 things EQ affects?
Performance at work
Physical Health
Mental Health
Relationships
What 3 things can people with high EQ do?
Recognize their Emotional State
Recognized the Emotional State of Others
Engage with People
What are the 4 skills that develop your EQ?
Use Humor and Play to Stay Connected
Ability to Quickly Reduce Stress in the Moment
Ability to Keep Emotions from Overwhelming You
Ability to Connect with Others
A twenty-year survey of adults in the United States reported that, regardless of health problems, people who participated in _____of some type outlived those who did not.
Formal Social Networks
______________ and ________ will assist your body in healing itself.
Breathing Deeply, Rhythmically
The condition of your ___ and _____are strong indicators of just how well you are eating.
Teeth, Gums
What is the name for the contemporary practice of using essential plant oils for their therapeutic effects?
Aromatherapy
What are the 3 types of exercises essential for basic fitness?
Cardiovascular, Flexibility, Strength Developing
