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KIN 100 - Total Fitness and Wellness > Mid-Term Review Guide > Flashcards

Mid-Term Review Guide Flashcards

1
Q

Life Expectancy

A
  • In 2014, 78.8 years old
  • Females: 81.2
  • Males: 76.4
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2
Q

Factors that Affect Life Expectancy

A
  • Tobacco

- Physical inactivity

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3
Q

Chronological Age

A
  • Your actual age in years from your birth date
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4
Q

Biological Age

A
  • An estimate of your well-being and general health compared to that of others of your age
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5
Q

Age Biomarkers

A
  • Blood pressure
  • Blood glucose and cholesterol levels
  • Field test for cardio-respiratory fitness
  • Muscular strength
  • Bone mineral density
  • Skin elasticity
  • Cognitive abilities, including memory
  • Blood markers for systemic inflammation
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6
Q

Causes of Death

A
  • Tobacco
  • Obesity
  • Alcohol
  • Microbial agents
  • Toxic agents
  • Motor vehicles
  • Firearms
  • Sexual behavior
  • Illicit drug use
  • Other
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7
Q

Fitness

A
  • The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies
  • Comprised of: cardio-respiratory fitness, muscle-strengthening activity, flexibility, and body composition
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8
Q

Wellness

A
  • An active process of becoming aware of and making choices toward a more successful existence
  • Encompasses: physical, social, intellectual, emotional, and spiritual
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9
Q

Exercise

A
  • A subcategory of physical activity that is planned, structured, repetitive, and purposive in the sense that the improvement or maintenance of one or ore components of physical fitness is the objective
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10
Q

Physical Activity

A
  • Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level
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11
Q

Who Exercises

A
  • Men
  • Young adults
  • Educated
  • Higher income
  • Married adults
  • Live in the western United States
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12
Q

Who Doesn’t Exercise

A
  • Low income
  • Old age
  • Lack of time
  • Low motivation
  • Rural residency
  • Effort needed
  • Overweight
  • Poor health
  • Disabled
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13
Q

Dietary Guidelines

A
  • Healthy eating pattern
  • Focus on food variety, nutrient density, and amount
  • Limit calories from added sugars and saturated fats and reduce sodium intake
  • Shift to healthy food and beverage choices
  • Support healthy eating patterns for all
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14
Q

Physical Activity Guidelines

A
  • 150 minutes of moderate-intensity physical activity per week
  • 75 minutes of vigorous-intensity physical activity per week
  • 2 days of strengthening all muscle groups per week
  • Higher times, higher rewards
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15
Q

Other Guidelines

A
  • American College of Sports Medicine

- Quantity and quality of exercise for adults

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16
Q

Health Outcomes of Physical Activity

A
  • Reduced risk of premature death
  • Cardio-respiratory health
  • Metabolic health
  • Weight and energy balance
  • Musculoskeletal health
  • Functional ability and fall prevention
  • Lower cancer risk
  • Mental health
  • Lower risk of adverse events
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17
Q

Effects of Physical Activity on All Aspects of Life

A

Reduces the risk of many adverse effects

  • Some is better than none
  • Additional benefits occur through increases: higher intensity, greater frequency, longer duration
  • Aerobic and muscle-strengthening
  • Everyone benefits
  • Out-ways adverse outcomes
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18
Q

Stages of Change Model

A
  • Precontemplation
  • Contemplation
  • Preparation
  • Action
  • Maintenance
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19
Q

Precontemplation

A
  • Not considering to make a change in your life in the foreseeable future
  • Consciousness-raising, Social liberation, helping relationships
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20
Q

Contemplation

A
  • You are aware that a problem exists and you are seriously thinking about overcoming it, but have not yet made a commitment to take action
  • Consciousness-raising, social liberation, helping relationships, emotional arousal, self-reevaluation
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21
Q

Preparation

A
  • Combines intention and behavior
  • Monitor current behavior, analyze and identify patterns, and set a goal
  • Social liberation, helping relationships, emotional arousal, self-reevaluation, commitment
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22
Q

Action

A
  • Begin to move toward a healthier behavior

- Social liberation, helping relationships, commitment, reward, countering, environmental control

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23
Q

Maintenance

A
  • After at least 6 months in the action phase
  • Keeping up the new healthier habits that have replaced the old habits without much fear of returning to the old behavior
  • Helping relationships, commitment, reward, countering, environmental control
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24
Q

Processes that Promote Change

A
  • Consciousness-raising
  • Social liberation
  • Helping relationships
  • Emotional arousal
  • Self-reevaluation
  • Commitment
  • Reward
  • Countering
  • Environmental control
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25
Q

Consciousness-raising

A
  • Increased awareness
  • Stages: precontemplation, contemplation
  • Techniques: read news or a book, watch tv, talk with a friend or doctor
26
Q

Social Liberation

A
  • Societal support for the healthy change
  • Stages: precontemplation, contemplation, preparation, action
  • Techniques: health club, restaurants offering low-fat low-carb food
27
Q

Helping Relationships

A
  • Support system of family, friends, and coworkers
  • Stages: all 5
  • Techniques: discuss plans with others, join someone else who is working on a behavior
28
Q

Emotional Arousal

A
  • Emotional experience related to the unhealthy behavior
  • Stages: contemplation, preparation
  • Techniques: personal testimony from someone, seeing the consequences
29
Q

Self-reevaluation

A
  • Understanding that your behavior is how you are known
  • Stages: contemplation, preparation
  • Techniques: see yourself as fit
30
Q

Commitment

A
  • Making a firm commitment to change and believing that it can be done
  • Stages: preparation, action, maintenance
  • Techniques: New Year’s Resolution, tell others
31
Q

Reward

A
  • Increasing the rewards for positive behavioral change and decreasing the rewards for unhealthy behavior
  • Stages: action, maintenance
  • Techniques: Rewards
32
Q

Countering

A
  • Substituting healthy behavior for an unhealthy behavior
  • Stages: action, maintenance
  • Techniques: Walk instead of sit
33
Q

Environmental Control

A
  • Avoiding triggers using cues
  • Stages: action, maintenance
  • Techniques: avoid dessert parties
34
Q

Self-Monitoring

A
  • Observing and recording one’s own behavior
  • Make sure you are aware of the seriousness of your problem
  • Provide a benchmark
35
Q

Having a Plan

A
  • Break your goal down into manageable steps
  • What do you need?
  • Timeline
  • Steps to be taken
36
Q

Making a Contract

A
  • Binds yourself to the course of action
  • Start date
  • Finish date
  • The goal
37
Q

Barriers of a Successful Change

A
  • Social Impact
  • Stress
  • Postponing
  • Justification
  • Denying Responsibility
38
Q

Social Impact

A
  • Positive and Negative
  • Positive: support groups, cheerleading, role models
  • Negative: odd one out, peer pressure, temptation
  • Let people know and explain goals
39
Q

Stress

A
  • Count to 10 -> deep breaths
  • Calming music
  • Journal
  • Short walk
  • Stretch
40
Q

Postponement

A
  • Identify out loud
  • Pin down avoidance
  • Revise
41
Q

Justification

A
  • Make sure excuse is credible
  • Write why you pushed it off
  • There will be times you won’t be able to complete a step
42
Q

Denying Responsibility

A
  • Blaming
43
Q

Who Is Not Allowed to Exercise?

A
  • Heart condition
  • Medicine for heart or blood pressure
  • Pains on left side of body
  • Chest pain
  • Dizzy, loss of consciousness
  • Breathless with mild intensity
  • Problems worse with exercise
  • Overweight
  • Certain medical conditions
  • Middle-aged or older
44
Q

Physical Activity Guidelines

A
  • Two types a week: aerobic and muscle-strengthening
  • 150, 75, and 2
  • Moderate or Vigorous
45
Q

My Activity Pyramid

A
  • Long term plan for weight management
  • Combine exercise with eating
  • Provides support, feedback, and monitoring
  • Slow and healthy fitness and weight-loss goals
46
Q

FITT Formula

A
  • Frequency
  • Intensity
  • Time
  • Type
47
Q

Physical Activity Barriers

A
  • Lack of Time
  • Inconvenience
  • Lack of Self-motivation
  • Not enjoyable
  • Boring
  • Lack of confidence
  • Fear of Injury
  • Lack of management skills
  • Lack of encouragement
  • No parks, sidewalks, etc.
48
Q

Lack of Time

A
  • Identify time slots
  • Add to routine
  • Minimal time
49
Q

Social Influence

A
  • Explain your interest
  • Invite friends
  • New friends
50
Q

Lack of Energy

A
  • Schedule

- Convince

51
Q

Lack of Motivation

A
  • Plan ahead

- Friend

52
Q

Fear of Injury

A
  • Warm up and cool down
  • Exercise appropriately
  • Minimal risk activities
53
Q

Lack of Skill

A
  • Easy activities

- Take a class

54
Q

Lack of Resources

A
  • Minimal facilities

- Inexpensive, convenient resources

55
Q

Weather Conditions

A
  • Regular regardless of weather
56
Q

Travel

A
  • Jump rope
  • Halls or stairs
  • Swimming pools
  • YMCA
  • mp3
57
Q

Family Obligations

A
  • Have fun with the kids
58
Q

Retirement Years

A
  • More active than less
59
Q

Environmental Considerations

A
  • Heat
  • Cold
  • Pollution
  • Altitudes
  • Sick
  • Soreness
60
Q

Safety when Exercising

A
  • Warm up
  • Cool down
  • Right shoe
61
Q

Tracking Fitness

A
  • Use technology
  • Pedometer
  • Heart rate monitor
  • Count calories
  • GPS
  • App

KIN 100 - Total Fitness and Wellness (5 decks)

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