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H&W test 1 Flashcards

1
Q

Define physical fitness

A

Multi-dimensional state of being
Body’s ability to function efficiently and effectively
Not the same as physical health and wellness

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2
Q

Define wellness

A

the positive component of health; quality of life; sense of well-being; a product; multidimensional

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3
Q

Define exercise

A

1

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4
Q

Define each of the components of physical fitness.

A 
5 health-related fitness components
6 skill-related components 
(aka sports fitness or motor fitness)
2 non-performance components
Metabolic fitness
Bone integrity
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5
Q

Define each of the dimensions of wellness.

A

1

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6
Q

Explain the purpose and significance of the Healthy People 2010 goals for the nation.

A

1

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7
Q

Explain the purpose and significance of the Surgeon General’s Report on Physical Activity and Health.

A

1

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8
Q

Distinguish between a long life and a long healthy life.

A

1

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9
Q

infectious diseases definition and it’s current impact on society.

A

1

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10
Q

chronic diseases definition and it’s current impact on society.

A

disease or illnesses associated with lifestyle or enviornmental factors such as opposed to infectious diseases hypo kinetic diseases are considered to be chronic diseases

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11
Q

disease treatment,

A

1

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12
Q

disease prevention

A

1

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13
Q

health promotion.

A

1

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14
Q

Explain the importance of healthy lifestyles to good health and wellness.

A

1

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15
Q

Explain the importance of regular exercise to good fitness.

A

1

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16
Q

How does health differ from wellness?

A

1

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17
Q

How would the medical system benefit from a shift from treatment to prevention?

A

1

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18
Q

How much of health and wellness is in your personal control?

A

1

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19
Q

Why is knowledge about fitness and wellness important to behavior change?

A

1

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20
Q

Explain precautions for exercising in the heat and procedures for cooling the body.

A

1

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21
Q

Describe the types and severity of heat related illnesses.

A

1

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22
Q

List the precautions for exercising in the cold.

A

1

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23
Q

How do you determine if you are ready for exercise?

A

1

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24
Q

Why is a warm-up important?

A

Prepare cardiovascular, metabolic, and musculoskeletal systems
Decreases risk of irregular heartbeats associated with poor coronary circulation

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25
Q

What should be included in a warm-up?

A
  1. General aerobic and muscular endurance
  2. Stretch
    10+ minutes after general warm-up OR after the workout (ACSM)
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26
Q

Why is a cool-down important?

A

Reduces blood pooling
Promotes recovery
Minimizes
muscle soreness

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27
Q

What should be included in a cool-down?

A

1

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28
Q

What precautions should be made to avoid problems with exercise in the heat?

A 
Avoid high heat/humidity
Replace fluids
Monitor your urine!
Gradual exposure
Dress properly
Rest frequently
Watch for signs of 
heat stress
29
Q

How do you help a person who has symptoms of heat injury?

30
Q

What precautions should be made to avoid problems with exercise in the cold?

A

Wind-chill factor

Dress in layers

31
Q

What other environmental factors affect exercise? Explain.

A

Altitude

Air Pollution

32
Q

What are common injuries from exercise?

33
Q

Explain the application of RICE.

A 
Treatment of Injuries
R     Rest
I       Ice
C     Compression
E     Elevation
34
Q

Describe the ways in which activity and fitness contribute to health and wellness.

A 
1 Reduces risks of many chronic diseases
Promotes weight control
Slows premature aging
Improves quality of life
…many more!
Aid in disease/illness prevention
Significant contributors to disease/illness treatment
Methods of health/wellness promotion
35
Q

Identify and define important hypokinetic diseases.

A 
Cardiovascular disease
CHD #1 cause of death
Stroke #3 
Cancer (#2)
Back problems
Obesity
Diabetes 
Osteoporosis
Mental health
36
Q

Identify and define terms related to cardiovascular diseases and corresponding risk factors.

A

Coronary heart disease (CHD)
#1 cause of death
Stroke
#3 cause of death

37
Q

Explain the relationship of activity and fitness to cardiovascular health.

38
Q

Describe the theories for the beneficial effects of activity on the heart.

39
Q

Describe the theories for the beneficial effects of activity on preventing atherosclerosis.

40
Q

Explain the relationship of activity and fitness to other hypokinetic conditions such as diabetes.

41
Q

Explain the effects of activity and fitness on non-hypokinetic conditions.

42
Q

How does activity help prevent cardiovascular diseases?

43
Q

How does activity help to prevent back problems?

44
Q

How does activity help to promote long-term weight control?

45
Q

How does activity help to prevent or reduce risk of diabetes?

46
Q

How does activity help to prevent osteoporosis?

47
Q

How does activity benefit you as you grow older

48
Q

Describe and provide examples of the overload principle as it applies to fitness.

49
Q

explain the meaning of the specificity principle.

50
Q

Define the specificity principle.

51
Q

Define the progression principles.

52
Q

explain the meaning of the progression principles.

53
Q

Define threshold of training.

54
Q

explain the concept of threshold of training.

55
Q

Define fitness target zones.

56
Q

explain the concept of fitness target zones.

57
Q

Explain the FIT formula.

A

5 days/week

Equal to brisk walking
About 150 kcal
3-5 METS

30 min OR 
3 10-min sessions/day

58
Q

Describe the levels of the activity pyramid.

59
Q

Explain the significance of the different activities in the activity pyramid.

60
Q

Define lifestyle physical activity.

61
Q

provide examples of lifestyle physical activity.

62
Q

Explain the concept of METS.

63
Q

Describe the range of MET values that reflect “moderate” activity.

64
Q

Describe the range of MET values that reflect “moderate” activity.

65
Q

Explain the benefits associated with lifestyle physical activity.

66
Q

Explain how much lifestyle activity is needed for good health.

67
Q

State the current activity guideline endorsed in the Surgeon General’s Report.

68
Q

Explain what it means to “accumulate” physical activity.

69
Q

Estimate caloric expenditure from different durations and intensities of activity.

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