chhs 141- chp 1,2,3

SPIRITUAL WELLNESS

-Capacity for love -Compassion -Forgiveness -Altruism -Joy and fulfillment -Caring for others -Sense of meaning and purpose -Sense of belonging to something greater than oneself To enjoy spiritual wellness is to possess a set of guiding beliefs, principles, or values that give meaning and purpose to your life, especially in difficult times. The well person uses spirituality to focus on positive aspects of life and to fend off negative feelings such as cynicism, anger, and pessimism. Organized religions help many people develop spiritual health. Religion, however, is not the only source or form of spiritual wellness. Many people find meaning and purpose in their lives on their own—through nature, art, meditation, or good works—or with their loved ones.

INTERPERSONAL WELLNESS

-Communication skills -Capacity for intimacy -Ability to establish and maintain satisfying relationships -Ability to cultivate a support system of friends and family Satisfying and supportive relationships are important to physical and emotional wellness. Learning good communication skills, developing the capacity for intimacy, and cultivating a supportive network are all important to interpersonal (or social) wellness. Social wellness requires participating in and contributing to your community and to society.

CULTURAL WELLNESS

-Creating relationships with those who are different from you -Maintaining and valuing your own cultural identity -Avoiding stereotyping based on ethnicity, gender, religion, or sexual orientation Cultural wellness refers to the way you interact with others who are different from you in terms of ethnicity, religion, gender, sexual orientation, age, and customs (practices). It involves creating relationships with others and suspending judgment on others' behavior until you have lived with them or "walked in their shoes." It also includes accepting, valuing, and even celebrating the different cultural ways people interact in the world. The extent to which you value your own and others' cultural identities is one measure of cultural wellness.

1, physical wellness:

-Eating well -Exercising -Avoiding harmful habits -Practicing safer sex -Recognizing symptoms of disease -Getting regular checkups -Avoiding injuries Your physical wellness includes not just your body's overall condition and the absence of disease, but also your fitness level and your ability to care for yourself. The higher your fitness level, the higher your level of physical wellness will be. Similarly, as you take better care of your own physical needs, you ensure greater physical wellness. The decisions you make now—and the habits you develop over your lifetime—will largely determine the length and quality of your life.

FINANCIAL WELLNESS

-Having a basic understanding of how money works -Living within one's means -Avoiding debt, especially for unnecessary items -Saving for the future and for emergencies Financial wellness refers to your ability to live within your means and manage your money in a way that gives you peace of mind. It includes balancing your income and expenses, staying out of debt, saving for the future, and understanding your emotions related to money.

What about wellness choices in other areas? The American College Health Association survey found the following:

-Only 44.4% of sexually active students reported that they used a condom mostly or always during vaginal intercourse in the past 30 days. -About 15.5% of students had seven or more drinks the last time they partied. -About 11.0% of students used one or more prescription drugs that were not prescribed to them within the past year. -About 7.5% of students smoked cigarettes, and 9.0% used e-cigarettes, at least once during the past month.

INTELLECTUAL WELLNESS

-Openness to new ideas -Capacity to question -Ability to think critically -Motivation to master new skills -Sense of humor -Creativity -Curiosity -Lifelong learning Those who enjoy intellectual wellness continually challenge their minds. An active mind is essential to wellness because it detects problems and finds solutions. People who enjoy intellectual wellness never stop learning. They seek out and relish new experiences and challenges.

EMOTIONAL WELLNESS

-Optimism -Trust -Self-esteem -Self-acceptance -Self-confidence -Ability to understand and accept one's feelings -Ability to share feelings with others Your emotional wellness reflects your ability to understand and deal with your feelings. Emotional wellness involves attending to your own thoughts and feelings, monitoring your reactions, and identifying obstacles to emotional stability. Self-acceptance is your personal satisfaction with yourself, which might exclude society's expectations, whereas self-esteem relates to the way you think others perceive you. Self-confidence can be a part of both acceptance and esteem. Achieving this type of wellness means finding solutions to emotional problems, with professional help if necessary.

OCCUPATIONAL WELLNESS

-enjoying what you do -Feeling valued by your manager -Building satisfying relationships with coworkers -Taking advantage of opportunities to learn and be challenged Occupational wellness refers to the level of happiness and fulfillment you gain through your work. High salaries and prestigious titles can be gratifying, but they alone do not bring about occupational wellness. Your occupational wellness depends on liking your work, feeling connected with others in the workplace, and feeling as though you're making a contribution. Another important aspect of occupational wellness is recognition from managers and colleagues.

Which of the following are physiological factors that help determine a person's level of fitness—the ability to respond to the demands of physical effort?

1.cells' capacity to generate energy and 2.the heart's ability to pump blood

What is the recommended amount of cardiorespiratory exercise needed per session for fitness benefits?

20 to 60 minutes, depending on the exercise intensity

Increasing Physical Activity to Improve Health and Wellness

According to the U.S. Surgeon General's Office, "Engaging in regular physical activity is one of the most important things that people of all ages can do to improve their health." Physical activity is central to the national prevention strategy to improve health by promoting community design to support active lifestyles, encouraging exercise in young people, providing safe and accessible places for sports and exercise, and supporting physical activity in the workplace. The U.S. Department of Health and Human Services, American College of Sports Medicine, the American Heart Association, and the Surgeon General's Office have made specific exercise recommendations for promoting health. Their reports stress the importance of regular physical activity and emphasize that some physical activity is better than none. They also present evidence that regular activity promotes health and prevents premature death and a variety of diseases (see Figure 2.1). The reports include these key guidelines for adults: -For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic physical activity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. As a rule of thumb for calculating a weekly total, 1 minute of vigorous-intensity activity is the equivalent of 2 minutes of moderate-intensity activity. Any amount of moderate- to vigorous-intensity activity contributes to these goals. -For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity activity, or 150 minutes a week of vigorous-intensity activity, or an equivalent combination of moderate- and vigorous-intensity activity. Adults can enjoy additional health benefits by engaging in physical activity beyond this amount. The Health and Retirement Study—a long-term study of older adults sponsored by the National Institute on Aging—found that people who exercised vigorously had a lower death rate than those who exercised at moderate intensities or did no physical activity. After 16 years, the survival rate was 84% in those doing vigorous exercise, 78% in those doing moderate-intensity physical activity, and only 65% in those doing no physical activity. -Adults should also do muscle-strengthening activities, such as moderate- or high-intensity weight training or body weight exercise involving all major muscle groups on two or more days a week. These activities provide additional health benefits—for example, they prevent muscle loss and falls in older adults. -Everyone should avoid inactivity. Spend less time in front of a television or computer screen because such inactivity decreases metabolic health, contributes to a sedentary lifestyle, and increases the risk of obesity.

What is moderate physical activity?

Activities such as brisk walking, dancing, swimming, cycling, and yard work can all count toward the daily total. A moderate amount of activity uses about 150 calories of energy and causes a noticeable increase in heart rate, such as would occur with a brisk walk. Examples of activities that use about 150 calories in 15-60 minutes are shown in Figure 2.2. You can burn the same number of calories by doing a lower-intensity activity for a longer time or a higher-intensity activity for a shorter time. People are most likely to participate in physical activities they enjoy, such as dancing

Exercising to Improve Physical Fitness

As mentioned earlier, moderate physical activity confers significant health and wellness benefits, especially for those who are currently sedentary and become moderately active. However, people can obtain even greater health and wellness benefits by increasing the duration and intensity of physical activity. With increased activity, they will see more improvements in quality of life and greater reductions in disease and mortality risk. More vigorous activity, as in a structured, systematic exercise program, also improves physical fitness. Moderate physical activity alone is not enough. Physical fitness requires more intense movement that poses a substantially greater challenge to the body. The American College of Sports Medicine has issued guidelines for creating a formal exercise program that will develop physical fitness. These guidelines are described in detail later in the chapter.

Increasing Physical Activity to Manage Weight

Because two-thirds of Americans are overweight, the U.S. Department of Health and Human Services has also published physical activity guidelines focusing on weight management. These guidelines recognize that for people who need to prevent weight gain, lose weight, or maintain weight loss, 150-300 minutes per week of physical activity may not be enough. Instead, they recommend up to 90 minutes of physical activity per day. Unfortunately, exercise alone will seldom promote long-term weight loss; but exercise has many health benefits, even in the absence of substantial weight loss.

chapter 2:

Chapter 2

Which of the following correctly describes how you should progress in your exercise program?

Don't increase frequency, intensity, and time all at once.

College Students and Wellness

Each year, thousands of students lose productive academic time to activities causing stress and other physical and emotional health problems—some of which can continue for a lifetime. According to the Spring 2018 American College Health Association National College Health Assessment II, the following were commonly reported factors affecting academic performance: -Stress (33.2% of students affected) -Anxiety (26.5%) -Sleep difficulties (21.8%) -Depression (18.7%) -Work (15.3%) -Cold/flu/sore throat (16.1%) -Concern for a troubled friend/family member (11.9%) -Internet use/computer games (9.9%) Each of these factors is related to one or more dimensions of wellness, and most can be influenced by choices students make daily.For example, there are many ways to manage stress: By reducing unhealthy choices, such as using alcohol to relax, and by increasing healthy choices, such as using time-management techniques, even busy students can reduce the impact of stress.

Which of the following is true of using physical activity to manage weight?

Exercise alone is usually not enough to promote long-term weight-loss.

being fit

FIT: increased endurance, strength and flexibility -healthier muscles, bones and joints -increased energy expenditure -improved bod composition -more energy -improved ability to cope with stress -improved mod, higher self-esteem, and greater sense of well-being -improved ability to fall asleep and sleep well -reduce risk of dying prematurely for all causes -reduce risk from dying of heart disease, diabetes, high blood pressure and colon cancer -reduce risk of becoming obese -reduce anxiety, tension, and depression -reduced risk of falls and fractures -reduced spending for health care

Maka is trying to improve his physical fitness and has taken up running. He particularly enjoys speed workouts on the track. Which of the following would be recommended regarding the frequency of Maka's sprint workouts?

He should allow sufficient recovery time in between workouts.

Wellness Factors That Seem Outside Our Control

Heredity, the environment, and adequate health care are other important influences on health and wellness. These factors can interact in ways that raise or lower the quality of a person's life and the risk of developing particular diseases. For example, a sedentary lifestyle combined with a genetic predisposition for diabetes can greatly increase a person's risk of developing the disease. If such people also lack adequate health care, they are much more likely to suffer dangerous complications from diabetes. But in many cases, behavior can tip the balance toward health even if heredity or environment is a negative factor. Breast cancer, for example, can run in families, but it is also associated with overweight and a sedentary lifestyle. A woman with a family history of breast cancer is less likely to die from the disease if she controls her weight, exercises, and has regular mammograms to help detect the disease in its early, most treatable stage.

New Opportunities for Taking Charge

In the 19th and early 20th centuries, Americans considered themselves lucky just to survive to adulthood. A boy born in 1850, for example, could expect to live only about 38 years, and a girl, 40 years. Many people died from common infectious diseases (such as pneumonia, tuberculosis, or diarrhea) and poor environmental conditions (such as water pollution and poor sanitation). By 2017, however, life expectancy nearly doubled, to 78.6 years (Figure 1.2). This increase in life span is due largely to the development of vaccines and antibiotics to fight infections, and to public health measures to improve living conditions. But even though life expectancy has increased, poor health limits most Americans' activities during the last 10-15% of their lives, resulting in some form of impaired life Today, a different set of diseases has emerged as our major health threat: Heart disease and cancer are now the top two leading causes of death for Americans (Table 1.1). While life expectancy has consistently increased each decade in the United States since 1850, the rate of improvement has slowed (and as of 2015 actually dropped for the first time in decades). A recent increase in deaths from heart disease, stroke, and diabetes may be linked to the obesity epidemic that began in the late 1970s. Medical treatments may be reaching their limits in treating heart disease and in preventing other early deaths related to obesity. Moreover, people are becoming obese at earlier ages, exposing them to the adverse effects of excess body fat over a longer period of time. Obesity and poor eating habits can lead to all the major chronic diseases.

Which of the following is true of vigorous physical activity as compared to moderate physical activity?

It improves physical fitness.

Manage Stress Effectively

Many people cope with stress by eating, drinking, or smoking too much. Others don't deal with it at all. In the short term, inappropriate stress management can lead to fatigue, sleep disturbances, and other symptoms. Over longer periods of time, poor stress management can lead to less efficient functioning of the immune system and increased susceptibility to disease. Learning to incorporate effective stress management techniques into daily life is an important part of a fit and well lifestyle.

Maintain a Healthy Body Weight

Overweight and obesity are associated with a number of disabling and potentially fatal conditions and diseases, including heart disease, cancer, and type 2 diabetes. Researchers estimate that obesity kills between 112,000 and 500,000 Americans each year. Healthy body weight is an important part of wellness—but short-term dieting is not part of fitness or wellness. Maintaining a healthy body weight requires a lifelong commitment to regular exercise, a healthy diet, and effective stress management.

How Much Physical Activity Is Enough?

Some experts believe that people get most of the health benefits of physical activity simply by becoming more active over the course of the day; the amount of activity needed depends on an individual's health status and goals. Other experts believe that leisure-time physical activity is not enough; they argue that people should exercise long enough and intensely enough to improve the body's capacity for exercise—that is, to improve physical fitness. There is probably some truth in both of these positions. Regular physical activity, regardless of the intensity, makes you healthier and can help protect you from many chronic diseases. Although you get many of the health benefits of exercise by being more active, you obtain even more benefits when you are physically fit. In addition to long-term health benefits, fitness also contributes significantly to quality of life. Fitness can give you freedom to move your body the way you want. Fit people have more energy and better body control. They can enjoy a more active lifestyle than their more sedentary counterparts. Even if you don't like sports, you need physical energy and stamina in your daily life and for many non-sport leisure activities, such as visiting museums, playing with children, and gardening. Where does this leave you? Most experts agree that some physical activity is better than none, but that more—as long as it does not result in injury—is better than some. To set a personal goal for physical activity and exercise, consider your current activity level, your health status, and your overall goals. At the very least, strive to become more active and do 30 minutes of moderate-intensity activity at least five days per week. Choose to be active whenever you can. If weight management is a concern for you, begin by achieving the goal of 30 minutes of activity per day and then try to raise your activity level further, to 60-90 minutes per day or more. For even better health and well-being, participate in a structured exercise program that develops physical fitness. Any increase in physical activity will contribute to your health and well-being, now and in the future.

THE EVIDENCE FOR EXERCISE-Exercise Is Good for Your Brain

Some scientists call exercise the new "brain food." Studies show that even moderate physical activity can improve brain health and function and may delay the decline in cognitive function that occurs for many people as they age. Regular physical activity has these positive effects on the brain: -Endurance and resistance exercise improve cognitive function—the brain's ability to learn, remember, think, and reason. Exercising before an exam might boost your score. -Exercise can help overcome the negative effects of a poor diet on brain health. -Exercise promotes the creation of new nerve cells (neurons) throughout the nervous system. By promoting this process (called neurogenesis), exercise provides protection against injury and degenerative conditions that destroy neurons. Physical activity is less effective for promoting brain health when exercising in polluted air. -Exercise enhances the nervous system's plasticity—its ability to change and adapt. In the brain, spinal cord, and nerves, this can mean developing new pathways for transmitting sensory information or motor commands . -Exercise has a protective effect on the brain as people age, helping to delay or even prevent the onset of neurodegenerative disorders such as Alzheimer's disease. Exercise can reduce age-related shrinkage of the hippocampus, a brain structure involved in memory, learning, and emotions. -Exercise reduces anxiety—a consistent finding independent of culture, gender, age, education, and socioeconomic status. It promotes the release of endorphins, which in turn promotes feelings of well-being and prevents depression. Although most people consider brain health to be a concern for the elderly, it is vital to wellness throughout life. For this reason, many studies on exercise and brain health include children as well as older adults. Exercise improves health and well-being in people with disorders such as cerebral palsy, multiple sclerosis, and developmental disabilities. Along with the brain's physical health, mental health is enhanced by exercise. Even modest activity, such as taking a daily walk, can help combat a variety of mental health disorders and improve mood. It's hard to understate the impact of physical and mental disorders related to brain health. According to the Alzheimer's Association, 5.3 million Americans currently suffer from Alzheimer's disease, and the number is increasing by 70 people per second. People with depression, anxiety, or other mental disorders are more likely to suffer from chronic physical conditions. Taken together, these and other brain-related disorders cost untold millions of dollars in health care costs and lost productivity, as well as thousands of years of productive lifetime lost. So, for your brain—as well as your muscles, bones, and heart—start creating your exercise program soon. You'll be healthier, and you may even feel a little smarter.

BENEFITS TO COLLEGE STUDENTS

The ACA permits young adults to stay on their parents' health insurance plans until age 26—even if they are married or have access to coverage through an employer. Students not on their parents' plans who do not want to purchase insurance through their schools can do so through a health insurance marketplace. Young, healthy people may prefer to buy a "catastrophic" health plan. Such plans tend to have low premiums but require you to pay all medical costs up to a certain amount, usually several thousand dollars. This can be risky if you select a plan that does not cover the ACA's 10 essential benefits: preventive care, outpatient care, emergency services, hospitalization, maternity care, mental health and substance use treatment, prescription drugs, rehabilitative services and devices, lab services, preventive services and chronic disease management, and pediatric care. It's recommended that everyone select a plan that covers all of these important types of care. Students whose income is below a certain level may qualify for Medicaid. Check with your state. Individuals with nonimmigrant status, which includes worker visas and student visas, qualify for insurance coverage through the exchanges. You can browse plans and apply for coverage at HealthCare.gov (opens in a new tab) .

Health Insurance Options

The Affordable Care Act (ACA), also called "Obamacare," was signed into law on March 23, 2010. It has remained in effect since that time, although certain provisions have been altered. Health insurance costs will likely increase as a result.

Be Physically Active

The human body is designed to be active. It readily adapts to nearly any level of activity and exertion. Physical fitness is a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort. The more we ask of our bodies, the stronger and more fit they become. When our bodies are not kept active, they deteriorate: Bones lose density, joints stiffen, muscles become weak, and cellular energy systems degenerate. To be truly well, human beings must be active.

The concept of wellness includes nine dimensions, all of which contribute to overall wellness.

These dimensions are physical, emotional, intellectual, interpersonal, cultural, spiritual, environmental, financial, and occupational. The process of achieving wellness is continuing and dynamic, involving change and growth. Each dimension affects the others. Figure 1.1 lists specific qualities and behaviors associated with the nine dimensions of wellness. Ignoring any dimension of wellness can have harmful effects on your life. The following sections briefly introduce the dimensions of wellness. Lab 1.1 will help you learn what wellness means to you, what your wellness strengths and weaknesses are, and where you fall in each dimension on a continuum from low to high wellness.

The good news is that people have some control over whether they develop chronic diseases. Every day people can make choices that increase or decrease their risks.

These lifestyle choices include decisions regarding smoking, diet, exercise, sleep, and alcohol use. Table 1.2 shows the estimated number of annual deaths tied to selected underlying causes. Because the cause of death is not always clearly attributable to a single factor, these numbers are rough estimates. But they give the idea that lifestyle choices contribute to many deaths. For example, the estimated 90,000 deaths due to alcohol include deaths due directly to alcohol poisoning as well as alcohol-related deaths from liver cancer and accidents. The need to make good choices is especially true for teens and young adults. For Americans aged 15-24, for example, the leading cause of death is unintentional injuries (accidents), with the greatest number of deaths linked to car crashes

Avoid Tobacco and Drug Use and Limit Alcohol Consumption

Tobacco use is associated with 9 of the top 10 causes of death in the United States; personal tobacco use and secondhand smoke kill nearly 500,000 Americans each year, more than any other behavioral or environmental factor. In 2017, 14% of adult Americans described themselves as current smokers. Lung cancer is the most common cause of cancer death among both men and women and one of the leading causes of death overall. On average, the direct health care costs associated with smoking exceed $170 billion per year. If the cost of lost productivity from sickness, disability, and premature death is included, the total exceeds $300 billion.

FINDING A PLAN

Under the ACA, health insurance marketplaces, also called health exchanges, facilitate the purchase of health insurance at the state level. The health exchanges provide a selection of government-regulated health care plans that students and others may choose from. Those who are below income requirements are eligible for federal help with the premiums. Many employers and universities also offer health insurance to their employees and students. Small businesses and members of certain associations may also be able to purchase insurance through membership in a professional group.

Generations of people have viewed health simply as the

absence of disease, and that view largely prevails today.

What is the term for the individual potential for improvement of the human body?

adaptability

Inactivity is associated with

an increased risk of obesity.

Following the American College of Sports Medicine's guidelines for physical activity can reduce feelings of

anxiety and depression

How often should a person participate in flexibility training according to the FITT-VP guidelines?

at least two days per week

The benefits of physical activity are both physical and mental, immediate and long term (Figure 1.4). In the short term,

being physically fit makes it easier to do everyday tasks, such as lifting; it provides reserve strength for emergencies; and it helps people look and feel good. In the long term, being physically fit confers protection against chronic diseases and lowers the risk of dying prematurely. (See the box "Does Being Physically Active Make a Difference in How Long You Live?") Physically active people are less likely to develop or die from heart disease, respiratory disease, high blood pressure, cancer, osteoporosis, and type 2 diabetes (the most common form of diabetes). As they get older, they may be able to avoid weight gain, muscle and bone loss, fatigue, and other problems associated with aging.

What are the benefits of muscular endurance?

better posture injury prevention

To gain even greater health and wellness benefits than from moderate levels physical activity, people should increase which of the following?

both the duration and the intensity of physical activity

Which of the following is not a basic principle of physical training?

cardiorespiratory endurance

Which of the following terms refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?

cardiorespiratory endurance

According to the FITT-VP principle, the amount a person should exercise is measured in

days per week.

To manage weight, experts recommend

exercising longer, for a greater weekly total of activity than the standard recommendation.

What term refers specifically to the nonfat portion of the human body consisting of skeletal muscle, bone, and water?

fat-free mass

According to the current guidelines for general health, at least how many days of 30-minute moderate-intensity physical activity should a person perform a week?

five

The ability to move joints through their full range of motion is called

flexibility

Which of the following are health-related components of physical fitness?

flexibility and cardiorespiratory endurance and body composition

What part of the training principle called FITT-VP concerns how often a person should exercise?

frequency

What does the acronym FITT represent?

frequency, intensity, time, and type

Table 2.1Examples of Moderate- and Vigorous-Intensity Exercise

goal=recommedation: 1.General health=Perform moderate-intensity aerobic physical activity for at least 150 minutes per week (30 minutes 5 times per week) or 75 minutes of vigorous-intensity physical activity per week (25 minutes 3 times per week). Also, be more active in your daily life: Walk instead of driving, take the stairs instead of the elevator, and watch less television. 2. Increased health benefits=Exercise at moderate intensity for 300 minutes per week or at vigorous intensity for 150 minutes per week. 3.Achieve or maintain weight loss=Exercise moderately for 60-90 minutes per day on most days of the week. 4.Muscle strength and endurance= Perform 1 or more sets of resistance exercises that work the major muscle groups for 8-12 repetitions (10-15 reps for older adults) on at least two nonconsecutive days per week. Examples include weight training and exercises that use body weight as resistance (such as core-stabilizing exercises, pull-ups, push-ups, lunges, and squats). 4.Flexibility=Perform range-of-motion (stretching) exercises at least two or three days per week. Hold each stretch for 10-30 seconds. 5.Neuromuscular training=Older adults should do balance training at least two or three days per week. Examples include yoga, tai chi, and balance exercises (standing on one foot, step-ups, and walking lunges). These exercises are beneficial for young and middle-aged adults, as well.

When considering progression in your program, what is the best way to increase overload?

gradually

Muscular endurance is an important factor that

helps the body deal with daily physical demands. helps the body perform in sports.

In a healthy person, the level of nonfat muscle, bone, and water is ______ the level of body fat.

higher than

What are some of the benefits of becoming physically fit?

increased stamina, better control of body movement, and more energy

Physical activities use the skeletal muscles and

involves energy

Wellness

is largely determined by the decisions you make about how you live. That same man can reduce his risk of cancer by eating sensibly, exercising, and having regular screening tests. Even if he develops the disease, he may still reduce its effects and live a rich, meaningful life. This means not only caring for himself physically, but also maintaining a positive outlook, keeping up his relationships with others, challenging himself intellectually, and nurturing other aspects of his life.

Physical activity

is movement that is carried out by the skeletal muscles and requires energy. Different physical activities can vary by ease or intensity. Standing up or walking down a hallway requires little energy or effort, but each is a higher level of activity than sitting or lying down. More intense sustained activities, such as cycling five miles or running in a race, require considerably more effort.

Which of the following exercises help develop cardiorespiratory endurance?

jogging aerobic dancing cycling walking

Cardiorespiratory endurance exercises involve

large-muscle groups.

Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine

level of fitness

What are the potential health benefits of following the American College of Sports Medicine's (and others) recommendations for participation in moderate to vigorous aerobic activity?

lowering the risk of developing type 2 diabetes, lowering the risk of developing high blood pressure, and lowering the risk of stroke

Flexibility exercises are important for

maintaining the normal range of motion in the major joints of the body.

People should avoid inactivity because it decreases their bodies'

metabolic health

What intensity level of exercise does the ACSM recommend for health benefits for someone who engages in activity for 150 minutes per week?

moderate

The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is known as ______ strength.

muscular

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscular strength

Health

or some aspects of it—can be determined or influenced by factors beyond your control, such as your genes, age, and family history. For example, a man with a family history of prostate cancer will have a higher-than-average risk for developing prostate cancer.

Wellness expands this idea of health to include our

our ability to achieve optimal health and vitality—to living life to its fullest.

The word health typically refers to the

overall condition of a person's body or mind and to the presence or absence of illness or injury.

The increasing amount of stress that is placed on the body to bring about adaptations that improve fitness is called progressive

overload.

good way to gain physical components like speed, agility, balance, power, and coordination is to

participate in a sport.

For which of the following groups is getting a medical examination recommended before participating in vigorous exercise? (Select all that apply.)

persons who are obese or have other health problems men 40 years of age or older

Exercise is a structured activity meant to specifically improve which of the following?

physical fitness

Which of the following refers to the performance of different types of activities that cause the body to adapt and improve its level of fitness?

physical training

One important difference between exercise and other physical activity is that exercise tends to be

planned and structured

Which of the following are among the benefits of muscle-strengthening activities (involving all major muscle groups) for older adults?

preventing falls and preventing muscle loss

The FITT-VP principle helps people gradually become fitter in a process known as

progressive overload.

The idea that when the amount of exercise is increased, fitness continues to improve is called

progressive overload.

Health-related fitness gives people the ability to meet physical challenges and

protects people from diseases.

Which of the following depends on factors such as training, experience, age, and training intensity, and is a primary consideration in determining appropriate exercise frequency?

recovery time

Exercise

refers to planned, structured, repetitive movement intended specifically to improve or maintain physical fitness. As discussed in Chapter 1, physical fitness is a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort—to perform moderate to vigorous levels of physical activity without becoming overly tired. Levels of fitness depend on such physiological factors as the heart's ability to pump blood and the energy-generating capacity of the cells. These factors in turn depend both on genetics—a person's inborn potential for physical fitness—and behavior—getting enough physical activity to stress the body and cause long-term physiological changes.

In choosing your mode of activity, which of the following would make sense for improving your muscular strength and endurance?

resistance exercises

The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called

reversibility

Speed, power, and agility are all

skill-related fitness components.

Which principle asserts that in order to develop a particular type of fitness you need to perform exercises designed to promote that exact type?

specificity

Performing stretching exercises to improve hip flexibility and using dumbbells to increase arm strength are examples of the training principle of

specificity.

the activity of developing flexibility.

stretching.

The reports state that physical activity benefits people of all ages and of all racial and ethnic groups, including people with disabilities. The reports emphasize that?

the benefits of activity outweigh the dangers. These levels of physical activity promote health and wellness by lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis and by reducing feelings of mild to moderate depression and anxiety.

Cardiorespiratory endurance depends on which of the following factors?

the capacity of the heart to pump blood the ability of the body to regulate blood flow the ability of the lungs to deliver oxygen to the bloodstream

How many days per week should a person participate in cardiorespiratory endurance exercise?

three to five

The part of the FITT-VP principle that refers to how long a person spends exercising is the dimension related to

time

Adults should do muscle-strengthening activities involving all major muscle groups how many days per week?

two or more

The mode of activity in which you engage is what aspect of the FITT-VP principle?

type

What intensity level of exercise does the ACSM recommend if total activity is 75 minutes per week?

vigorous

In contrast to moderate-intensity activity,

vigorous physical activity—such as jogging—causes rapid breathing and a substantial increase in heart rate (Table 2.1). Physical activity and exercise recommendations for promoting general health, fitness, and weight management are shown in

What are examples of physical activity?

walking up a flight of stairs,a five-mile bike ride, and running a mile