Intro to Wellness, Physical Fit, and Exercise

Question 1

why do we perform fitness testing

Answer 1

allows us to access an individual’s weaknesses/strengths and set reasonable fitness goals

Question 2

What are the health related components of fitness

Answer 2

cardiorespiratory fitness/endurance
flexibility
muscular strength
muscular endurance
Body composition

Question 3

cardiorespiraotry fitness/endurance

Answer 3

ability of heat and lungs to transport and utilize O2 rich blood to the working tissues; aerobic conditioning
ex. 12 minute run

Question 4

flexbility

Answer 4

ability of a joint/series of joints going thru a full non-restrictive pain-free range of motion
ex. sit and reach box

Question 5

muscular strength

Answer 5

ability of a muscle/group of muscles to produce a one-time, all-out maximal effort (1RM)
ex. push up max

Question 6

muscular endurance

Answer 6

abiliy of a muscle/ grp of muscles to repeatedly contract over an extended period of time
ex. trunk exercise

Question 7

body composition

Answer 7

ratio of fat weight to fat-free weight on the body
ex. skin fold test

Question 8

FW

Answer 8

fat tissue

Question 9

FFW

Answer 9

muscle, bones, organs, tissues

Question 10

what is wellness

Answer 10

a proactive idea of health that means much more than being absent from disease

Question 11

8 dimensions of wellness

Answer 11

physical
emotional/mental
intellectual
spiritual
social
occupational
environmental
financial

Question 12

physical wellness

Answer 12

eating well, exercising, regular medical exams, prevention

Question 13

emotional/mental wellness

Answer 13

mental health, coping skills, daily healthy living, self-health, acceptance

Question 14

intellectual wellness

Answer 14

learning and growth, active mind, openness to new ideas

Question 15

spiritual wellness

Answer 15

growth, purpose, and a meaningful life

Question 16

social wellness

Answer 16

connection, support system, healthy people interactions, development/maintenance of meaningful relationships

Question 17

occupational wellness

Answer 17

wellbeing in workplace, school, personal satisfaction

Question 18

environmental wellness

Answer 18

healthy lifestyle by occupying happy stimulation environments

Question 19

financial wellness

Answer 19

satisfaction w/ current and future financial situations

Question 20

morbidity

Answer 20

pertains to illness

Question 21

mortality

Answer 21

pertains to death

Question 22

infectious diseases

Answer 22

passed from person to person
ex. covid, flu, chicken pox

Question 23

chronic diseases

Answer 23

develop and consider to be long lasting
ex. cardiovascular

Question 24

hypokinetic diseases

Answer 24

diseases related to an inactive lifestyle
ex. high blood pressure

Question 25

wellness model

Answer 25

prevention

Question 26

physical activity

Answer 26

any movement carried out by skeletal muscles and requires energy

Question 27

physical benefits of being physically active

Answer 27

increase FFW, lower bp, feel better

Question 28

mental benefits of being physically active

Answer 28

increase mood, positive endorphins, decrease cortisol

Question 29

what is the duration of physical activity needed?

Answer 29

at least 30 min of movement every day but realistically burning 300-400 cal/day

Question 30

physical fitness

Answer 30

taking physical activity and adapting to the stress or demands/efforts of physical activity

Question 31

healthy diet

Answer 31

1. portion control
2. limit total fat (saturated and trans fats)
3. limit simple sugars

Question 32

lifestyle medicine focuses on:

Answer 32

physical activity
managing stress
positive relationships
sleep
avoid substances
healthy eating

Question 33

exercise

Answer 33

any type of physical activity that is planned, structure, repetitive and includes intensity and duration