HPR EXAM 1 Flashcards
7 dimensions of wellness. Name and example
emotional-seek and provide support social-join a club intellectual- read a non required book environmental- recycle spiritual-go to church occupational- attend a career fair Physical-cardio health, flexibility
What directly supplies the heart with blood?
coronary arteries
What is the air method?
A- assessment
I-intervention
R-reinforcement
When should you exhale when lifting?
during the hardest part
For benefits, activity must be how long?
60
What joint structure has the greatest ROM?
Ball and socket-shoulder
How was health defined in 1900? by who in the 1950s? and how is it defined today?
- physical labor, harder, busier, live out in country; absence of disease
- Dr. Halbert Dunn
- state of complete physical, mental, and social well being, not merely the absence of disease
What is elasticity? What is plasticity?
elasticity: the ability to return to the original resting length after a stretch
plasticity: the tendency to assume a new and greater length after a stretch
How have the leading causes of death changed in the last 100 years? What were the top causes of death in 1900? Today? What are some of the contributing factors in the leading causes of mortality?
leading cause then:pneumonia,TB, Diarrhea/enteritis
leading cause today: Heart Disease,Cancer, Stroke
top contributions to premature death:
smoking, poor diet/lack of exercise, alcohol
What does regular physical activity do to the heart in terms of stroke volume, resting heart rate?
resting heart rate goes down
stroke volume goes up
How do heart attack symptoms vary for men and women?
men- chest discomfort/pressure, arm/back/neck/jaw pain, shortness of breath, nausea, dizziness, sweating
women- shorness of breath, weakness, unusual fatigue, nausea,upper abdominal pressure, dizziness, upper back pain, indigestion
What are some of the benefits to regular physical activity? How does activity influence insulin sensitivity? Insulin resistance?
prevent disease, prevent diabetes, enhance psychological well-being, enhance social life, weight management
Insulin resistance is reduced
Insulin sensitivity is improved
Identify examples of countering, triggers, and shaping.
countering-replacing something bad with something good replace chewing tabaco with chewing gum
triggers-situation or circumstance that temps you to use a substance or engage in bad behavior
shaping-building on small successes
What is the minimum amount of physical activity per week suggested to reap health benefits (moderate activity?)
300
Be able to identify injuries as either acute or chronic.
acute- sudden onset, often from trauma
chronic- over use ( microtrauma) comes on over time
What is the most common cause (#1)of physical activity/sport related injury?
too much too soon
What are PRIMARY risk factors for CVD? Secondary?
primary- smoking, physical inactivity, hypertension, hyperlipidemia ( high cholesterol and triglycerides)
secondary-gender, age, heredity, stress, obesity, diabetes, diet, race
What is atherosclerosis?
build up of plaque on inside of arterial walls;reduces blood flow- can result in MI/stroke
What is the most serious form of heat illness?
heat exhaustion/cramps/ stroke
How does smoking impact heart health?
smoking causes arterial walls to constrict; increases BP; increases stickiness of platelets; decreases oxygen carrying capacity of blood
Identify examples of flexibility as either static or dynamic.
static- being able to hold the joing at its greatest ROM- sit and reach
dynamic - the ability to move the joints through its full ROM
What are the 4 training principles? Be able to identify examples.
- Overload- frequency, intensity, duration
- Specificity- train the body parts you want to see improvement in
- Individuality- what works for you might not work for someone else
- Reversibility- if you don use it you loose it!
What are the repetition ranges for making the most gains in muscular strength? Muscular endurance?
3-7
15-25
What is DOMS and what causes it?
Delayed Onset Muscle Soreness
used to believed it was caused by lactic acid- now believed to be caused by damage to muscle following resistance training
When does loss of flexibility generally begin?
3rd decade of life
What type of muscle fibers are associated with aerobic activity? Anaerobic?
aerobic-slow twitch
anaerobic- fast twitch
Identify examples of strain vs. sprain.
strain- damage to a muscle or tendon
sprain- damage to a ligament
What is the relationship between physical activity/physically fit students and test scores?
high fitness students scored much higher on achievement test than low fitness students (reading and math)
What is the stretch reflex and how do we avoid it?
when you strecth a muscle fast, a reflexive contraction takes place, results in risk of muscle tearing or injury
Identify concentric, eccentric and isometric contractions.
concentric- muscle contraction where muscle shortens and joint angle decreses
eccentric- muscle contration where muscle lengthens and joint angle increases
isometric- muscle contraction where muscle length and joint angle do not change
What are the 5 stages of behavior change? Are they linear? Identify given examples and/or hallmarks of each stage.
1) Precontemplation- dont want to change;think about changing a behavior(denial)
2) Contemplation-give change some thought ( maybe need to start working out this semester)
3) Preparation- actually starts to get ready to make a change (buy a membership to the gym)
4) Action-have been active 3 or more times a week for 3-6 months
5) Maintenance- have been active 3 or more times a week for 6 or more months
What is Wolff’s Law?
bones adapt structurally to resit forces acting on them
How long should you hold a stretch? At which point does the extra stretching become ineffective?
30 seconds
holding it longer than 30 seconds does not seem to increase the benefit of the stretch
A recent study showed this test as the single best predictor of mortality.
treadmill performance
What is the PRICE model of injury treatment?
P- protect R-rest I-ice C-compression E-elevation
Which is more dangerous, high HDL or LDL levels in the bloodstream?
HDL is good
LDL is bad
After ____ miles, most shoes loose shock absorbency.
500
What do you call a partial dislocation?
subluxation
What are the main functions of skeletal muscle?
move body, maintain posture,generate heat, aid in blood flow
How long (following an injury) is the recommendation for treatment with ice?
for the first 72 hours
Why is it important to cool down?
allows blood to return from muscles to heart
lowers body temp
How will a bout of very intense activity affect immunity? How does regular, moderate activity affect immunity?
intense-stunts immunity for several hours
regular- boosts immunity
What are the “red flags” for seeking immediate help with back injury?
loss of bowel/bladder function
tinging/numbness in legs/feet
altered posture
severe pain
What ranked #1 as a key component to employee commitment?
needs acknowledgement outside of work
What do single-set, multiple-set, pyramid-set, and super-set refer to?
weight lifting
How does laughter affect immunity?
boosts immune system
Identify steps in the SMART system for effective goal setting.
s- specific m- measurable a- attainable r-reward t-timed
What is the recommended amount of increase in volume in physical activity per week (to avoid injury)?
10%
