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1-Keiser Wellness > short answer > Flashcards

short answer Flashcards

1
Q

factors that impact health and longevity

A

environment
genetics
behavior

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2
Q

name and explain the dimensions of wellness

7

A 
physical
emotional
mental
occupational
environmental
social
spiritual
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3
Q

name and explain the motor skills-related components of fitness

A 
agility
balance
coordination
speed 
power
reaction time
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4
Q

name the health related components of physical fitness

A

muscular flexibility
muscular strength and endurance
cardiorespiratory endurance
body composition

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5
Q

name and explain the stages of the transtheoretical model

A 
precontemplation
contemplation
action
maintenance
relapse
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6
Q

14 common processes of change that help people

list 5

A 
rewards
behavioral analysis
monitoring
emotional arousal
environmental control
countering
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7
Q

what are smart goals

A 
specific
measurable
acceptable
realistic
time-specific
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8
Q

list in order according to SEE the ways to assess body composition

A 
DXA
hydrostatic weighing
air displacement
skinfold thickness
bioelectric current
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9
Q

a stability exercise ball used for exercises combine the principles of and core strength training

A

Pilates

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10
Q

to achieve strength gains, a minimum of weeks of consecutive training is required

A

8

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11
Q

two type of training methods are used to improve strength are

A

isometric

dynamic

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12
Q

after a maximum strength workout, the trained muscles should be rested at least days to allow for adequate recovery

A

2

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13
Q

is an increase in muscle mass or size

A

hypertrophy

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14
Q

fibers have a greater capacity for aerobic work

A

slow-twitch

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15
Q

muscle tissue uses energy than does fatty tissue

A

more

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16
Q

additional daily calories are required to optimize muscle mass gain

A

500

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17
Q

when setting up a lifting program for someone, you have to take into consideration 4 strength-training guidelines.

A

mode
resistance
sets
frequency

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18
Q

body fat in excess, stored in adipose tissue

A

storage fat

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19
Q

minimal amount of body fat needed for normal physiological functions

A

essential fat

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20
Q

proportional amount of fat in body based on the person’s total weight

A

percent body fat

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21
Q

body weight without fat

A

lean body mass

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22
Q

the fat and nonfat components of the human body that are important in assessing recommended body weight

A

body composition

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23
Q

deposits of fat directly under the skin

A

subcutaneous fat

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24
Q

all that is required in the 1.0 mile walk test is a heart rate of at least bpm at the end of the test

A

120

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25
Q

what does FITT stand for

A

frequency
intensity
type (mode)
time (duration)

26
Q

agility

A

the ability to quickly and efficiently change body position and direction

27
Q

Balance

A

the ability to maintain the body in proper equilibrium

28
Q

coordination

A

the integration of the nervous and muscular systems to produce correct, graceful and harmonious body movements

29
Q

power

A

the ability to produce the maximum force in the shortest time

30
Q

reaction time

A

the time required to initiate a response to a given stimuli

31
Q

speed

A

the ability to rapidly propel the body or a part of the body from one point to another

32
Q

current fitness trends

A 
core training
fitness boot camp
functional fitness
high-intensity interval training
spinning
exercise and weight loss
strength training
yoga
zumba
33
Q

5 steps to time management

A
  • find the time killers
  • set long and short term goals
  • identify immediate goals and prioritize them
  • use a daily planner
  • conduct nightly audits
34
Q

name all the relaxation techniques

A 
Yoga
Tai Chi
meditation
biofeedback
muscle relaxation technique
breathing
physical exercise
35
Q

muscle spasms caused by heat induced changes in electrolyte balance in muscle cells

A

heat cramps

36
Q

a combination of aerobic activates that contribute to overall fitness

A

interval training or cross training

37
Q

breakdown in the body’s ability to generate heat

A

hypothermia

38
Q

training approach that divides the season into three cycles using systematic variation in intensity and volume training to enhance fitness and performance

A

periodization

39
Q

neutral stress

A

neustress

40
Q

emergency situation resulting from the body being subjected to high atmospheric temperatures

A

heat stroke

41
Q

positive stress

A

eustress

42
Q

ability to carry out activities of daily living without assistance from other individuals

A

functional independence

43
Q

total amount of training performed in a given work period

A

volume

44
Q

negative stress

A

distress

45
Q

heat related fatigue

A

heat exhaustion

46
Q

a sense of positive self-regard and self-respect

A

self-esteem

47
Q

an emotional, behavioral and physical conditioning marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances and burn out as a result of excessive physical conditioning

A

overtraining

48
Q

behavior characteristic of a calm, casual, relaxed and easy-going individual

A

type B

49
Q

discuss briefly the two types of training methods (modes) used in improving strength and explain when you might use them

A

dynamic- improve training throughout entire range of motion

isometric- improve strength at a specific angle such as in gymnastics

50
Q

list five factors that affect muscular flexibility

A

construction of the joint, fat around the joint, temperature of the muscle, previous injury to the joint/surrounding tissue, development/overdevelopment of the muscle at the joint

51
Q

what technique is best used to assess body composition and why

A

hydrostatic weighing. it is recognized as the industry standard and has a SEE of +/-.5%

52
Q

discuss two types of muscle fiber and explain both

A

slow-twitch - best in aerobic situations as they require oxygen to fire; recruited first
fast twitch - best in anaerobic situations as they do not require oxygen, takes intense/strenuous efforts to recruit

53
Q

list and explain the different stretch techniques

A
  • static
  • passive
  • ballistic
  • dynamic
  • controlled ballistic
  • proprioceptive neuromuscular facilitation (PNF)
54
Q

static

A

slow sustained stretching
muscles are lengthened gradually through a joint’s complete range of motion
most frequently used and recommended

55
Q

passive

A

performed with the aid of an external force applied by either another individual or an external apparatus

56
Q

ballistic

A

performed with jerky, rapid, bouncy movements

57
Q

dynamic

A

require speed of movement, momentum, and active muscular effort to help increase the range of motion around a joint or group of joints
preferred prior to competitive event

58
Q

controlled ballistic

A

done with slow, short, gentle sustained movements

properly performed can be safe

59
Q

proprioceptive neuromuscular facilitation (PNF)

A

uses reflexes and neuromuscular principles to relax the muscles being stretched

60
Q

describe the steps in PNF stretching

A
  • individual is positioned and assistant performs gentle stretch
  • individual pushes against assistant for 5-10 seconds
  • individual relaxes and assistant stretches individual farther
  • repeat 2-4 times
61
Q

what are some physiological benefits of adequate flexibility

A

greater range of motion, better posture, better balance, greater ability to perform tasks of daily living

1-Keiser Wellness (13 decks)

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