Test 1

Question 1

Explain the concept of the 5 divisions of health

Answer 1

Each human is multidimensional, when improving quality of life we need to consider each dimension

Question 2

What are the 5 dimensions of health

Answer 2

Physical
Social
Emotional
Intellectual
Spiritual

Question 3

To improve any of the 5 dimensions of health a person must

Answer 3

Change behaviors

Question 4

At any given time we can assess a dimension and

Answer 4

Determine health status

Question 5

To move toward on the health continuum one must

Answer 5

Change behaviors

Question 6

Attitude/outlook that shape our choices & behaviors. Dynamic process that involves the balancing of physical, emotional, social, intellectual, and spiritual dimensions

Answer 6

Wellness

Question 7

The overall condition of an organism at any given time. How balanced are the dimensions. Measurable at any give time

Answer 7

Health

Question 8

All purposeful activities designed to improve personal and public health through a combo of strategies, including behavior change, health education, health protection measures, risk factor detection, health enhancement, and maintenance

Answer 8

Health promotion

Question 9

What are the top 10 causes of death?

Answer 9

• heart disease
• cancer
• chronic lower respiratory disease
• accidents
• stroke
• Alzheimer’s disease
• diabetes
• influenza and pneumonia
• nephritis, nephrotic syndrome, and nephrosis
• intentional self-harm

Question 10

The absence of mental disorders and the individuals ability to negotiate the daily challenges and Social interactions of life without experiencing mention, emotional, or behavioral problems

Answer 10

Mental health

Question 11

The absence of physical health, while having energy and vigor to perform moderate to vigorous levels of physical activity wit undue fatigue and the capability or maintaining shh ability throughout life

Answer 11

Physical health

Question 12

The ability to interact effectively with other people and the social environment, engaging in satisfying personal relationships

Answer 12

Social health

Question 13

Training that improves the efficiency of the aerobic energy-producing systems and that can improve cardio respiratory endurance

Answer 13

Aerobic training

Question 14

Repetitive aerobic use of large muscles (ex: walking, bicycling, swimming)

Answer 14

Endurance training and endurance activities

Question 15

A health-related component of physical fitness that relates to the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity

Answer 15

Cardiorespiratory endurance (cardiorespiratory fitness)

Question 16

The maximal capacity for oxygen consumption by the body during maximal exertion; also known as aerobic power, maximal oxygen consumption, and cardiorespiratory endurance capacity

Answer 16

Maximal oxygen uptake (VO2max)

Question 17

A heart rate goal established by using the heart rate equivalent to a selected training level

Answer 17

Training heart rate

Question 18

The heart rate at rest, averaging 60 to 80 beats per minutes

Answer 18

Resting heart rate

Question 19

What does it mean when a person has a low resting heart rate

Answer 19

Better cardio fitness

Question 20

A health-related component of physical fitness that relates to the relative amounts of muscle, fat, bone, and other vital body tissues

Answer 20

Body composition

Question 21

A health-related component of physical fitness that relates to the range of motion available at a joint

Answer 21

Flexibility

Question 22

The ability of the muscle to continue to perform without fatigue

Answer 22

Muscular fatigue

Question 23

The ability of the muscle to exert force

Answer 23

Strength

Question 24

Training designed to increase strength, power, and muscle endurance

Answer 24

Resistance training

Question 25

A set of attributes that people have or achieve, which relates to the ability to perform physical activity

Answer 25

Physical fitness

Question 26

Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness

Answer 26

Exercise

Question 27

Bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure

Answer 27

Physical activity

Question 28

Terms which are health related components of physical fitness

Answer 28

``` Body comp Flexibility Muscular endurance Physical fitness Cardio endurance/fitness ```

Question 29

Structure and goal (any of the 5 dimensions) | Ex) going to the gym

Answer 29

Exercise

Question 30

Moving without a specific goal | Ex) walking at the mall, shoveling snow, etc...

Answer 30

Physical activity

Question 31

Components of a well rounded exercise session

Answer 31

Warm up Cardio/aerobic Resistance training Cool down/flexibility

Question 32

Describe a good warm up

Answer 32

``` Increase body temp, comfort, and circulation Reduce injury Slow, easy movements Light stretching of major muscle groups Walking, lunges, etc... 5-10 min ```

Question 33

Describe the ideal cardio workout

Answer 33

Improve the cardio system and increase VO2max Any cardio a person likes and can do (treadmill, elliptical, etc...) Work large muscle groups Repetitive and rhythmic movements 3-4 days a week//20-30 min Target HR 75-80% max HR

Question 34

What is the formula for max HR

Answer 34

220-age

Question 35

What is the formula for target HR

Answer 35

Max HR X .7 or .85

Question 36

When should target HR be checked?

Answer 36

10 minutes into a cardio workout HR should be checked. Modifications should be made if HR is too high or low

Question 37

Describe the ideal resistance training session

Answer 37

Improve muscle strength and endurance Follow ACSM guidelines When we damage muscle fibers the body rebuilds them bigger and stronger

Question 38

Describe the minimum guidelines for a resistance workout according to ACSM

Answer 38

Each major muscle group should be trained 2-3 days/wk Each exercise should be repeated 8-10 times for 2-4 sets Rest intervals of 2-3

Question 39

Describe an ideal cool down/flexibility workout

Answer 39

Let the body return to resting state and improve flexibility Light, easy movements Vigorous stretching

Question 40

Best time to stretch muscle beyond normal

Answer 40

Increased body temp and circulation

Question 41

Describe an ideal flexibility workout according to ACSM

Answer 41

At least 2-3 times/week Hold each stretch 10-30 sec Repeat eat exercise 2-4 times

Question 42

Number of exercise sessions per week in the exercise program

Answer 42

Frequency