Fitness
With training, you can typically improve your VO2max by
15 to 20%
According to the physical activity pyramid, individuals should work on muscular fitness
2 days per week
What percentage of adults in the United States are physically inactive?
23%
According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is
3 to 5 days per week
(in-class) How much sleep do you need? What are the benefits? What are good sleep habits?
7-9 hours, performance, going to bed at the same time each night
What are some problems with a sedentary lifestyle?
A sedentary lifestyle is a mode of living in which a person, an adult or child, does not engage in sufficient physical activity or exercise for what is generally considered healthy living.
________ is a component of spiritual wellness.
Altruism
Going for a walk instead of eating dessert is an example of
Countering
Countering involves restructuring the environment to avoid temptations.
False
Having a high level of fitness contributes to the risk for heat illness. T Or F
False
Physical fitness is defined as the ability to perform sports skills with proficiency T or F
False
Studies have shown that regular physical activity is ineffective at lowering the risk of cancer. T or F
False
The cardiorespiratory system is made up of the cardiovascular system and the endocrine system. T or F
False
The final stage in the transtheoretical model is maintenance of the new behavior T or F
False
You live in a part of the country where it rains much of the time, which keeps you from being able to go for a nice run outside. The rain is an example of a personal barrier to physical activity. T or F
False
Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.
False
_______________________________ is composed of all aspects of a sound body, including physical fitness, a state in which muscular strength, lung capacity, flexibility, body composition, and other physical attributes allows us to work and exercise without undue strain.
Physical Wellness
Describe several preventable disease risk factors
Quitting smoking. The most crucial step you can take to lower your risk... Nutrition and diet. Nutrition and diet play a huge role in preventing heart disease. Exercise and weight loss management. Exercising and maintaining a healthy weight are also vital...
Which of the below is an action- oriented objective in a SMART goal setting system?
Run on the trail 4 times a week.
SMART goals are
Specific Measurable Action-oriented Realistic Time-oriented
Describe and explain the stages of behavior change. In what ways is each stage important?
The earliest stage of change is known as precontemplation. During the precontemplation stage, people are not considering a change. People in this stage are often described as "in denial" due to claims that their behavior is not a problem. During this stage, people become more and more aware of the potential benefits of making a change, but the costs tend to stand out even more. This conflict creates a strong sense of ambivalence about changing. Because of this uncertainty, the contemplation stage of change can last months or even years. During the preparation stage, you might begin making small changes to prepare for a larger life change, During the preparation stage, you might begin making small changes to prepare for a larger life change During the fourth stage of change, people begin taking direct action in order to accomplish their goals. Oftentimes, resolutions fail because the previous steps have not been given enough thought or time. The maintenance phase of the Stages of Change Model involves successfully avoiding former behaviors and keeping up new behaviors. During this stage, people become more assured that they will be able to continue their change. n any behavior change, relapses are a common occurrence. When you go through a relapse, you might experience feelings of failure, disappointment, and frustration.
A behavior change contract can serve as a collected set of sources of support T or F
True
Before choosing an exercise facility, it is important to consider its location, hours of operation, and costs. T or F
True
Cardiorespiratory fitness has a protective effect against age- related declines in cognitive ability. T or F
True
Circuit training may consist of resistance training, aerobic training, or a combination of both. T or F
True
Fitness gains diminish in about half the time it takes to acquire them T or F
True
In systemic circulation, blood circulates from the heart to the rest of the body and back. T or F
True
Increased levels of body fat put an individual at risk for diabetes. T or F
True
Increasing physical activity is a major heath goal identified by the Surgeon General T or F
True
Lack of support and guidance can act as a barrier to behavior change T or F
True
People who state that they don't have time for exercise may not consider exercise to be a top priority. T or F
True
Studies have shown that exercise can reduce the symptoms of depression T or F
True
Tendonitis is a form of overuse injury. T or F
True
The best time to shop for new exercise shoes is after a workout or at the end of the day, when your feet are at their biggest. T or F
True
The farther away an exercise facility is from your home, school, or work, the less likely you are to use it. T or F
True
The increase in oxygen transfer that occurs as the result of cardiorespiratory training is due to an increase in the number of capillaries and mitochondria within the muscle. T or F
True
The more strongly you state an intention to change a wellness habit, either verbally or on paper, the more likely it is you will succeed T or F
True
To successfully stick with a fitness program, you must incorporate it into your schedule. T or F
True
When starting an exercise program, you should perform longer warm- up and cool- down segments. T or F
True
Your body's maximal ability to utilize oxygen during exercise is known as
VO2 max
What is the difference between wellness and physical fitness?
Wellness is an active process in which people take steps to become more aware of, and make choices toward, a healthy and fulfilling life. Physical fitness, performing moderate to vigorous physical activity without undue fatigue, is central to wellness.
Cardiorespiratory fitness is defined as the
ability of the cardiovascular and respiratory systems to supply oxygen to muscles.
The cellular form of energy is known as
adenosine triphosphate (ATP)
Training that involves continuous activity sustained for 20 or more minutes is known as
aerobic training
The ability to change body position with speed and accuracy is
agility
The respiratory system consists of the
air passageways and lungs
Blood is pumped out of the heart to the brain and body via the
aorta
The left ventricle pumps blood to the
aorta
Submaximal tests are typically used to assess fitness because they
are safer the maximal tests
Stretching exercise should be performed
at the end of the specific warm-up
The upper chambers of the heart are called
atria
An action plan, a list of support sources, and a public declaration of intent are all part of what strategy for change?
behavior change contract
The pressure that blood exerts on the walls of your blood vessels is known as
blood pressure
Small blood vessels that branch from arterioles and allow exchange of nutrients and wastes from body cells are known as
capillaries
The number- one killer in the United States among adults of all ages is
cardiovascular disease
Small hairlike projections in the respiratory tract that filter out unwanted particles are called
cilia
Your friend plays on the intramural soccer team. You notice one week that she is spending more time than usual running in the mornings and practicing kicking goals in the afternoon. When you ask about her intensity, she explains that she has a big game coming up and that she is determined to win. Which of the following is her chief motivation for exercise?
competition
The physical activity pyramid
consists of layers of types of physical activity and gives recommendations for each.
Aerobic exercise, weight lifting, and yoga are all examples of
current fitness level
During the ________ phase of the heart cycle, the ventricles relax and fill with blood.
diastolic
People older than 55 are encouraged to include balance training in their exercise program, to reduce the risk of
falls
A faster time and lower heart rate on a one- mile walk test would indicate a lower VO2max. T or F
false
To counter a lack of motivation, you should choose exercise that is
fun and convenient
Which factor has the least impact on designing an exercise program? gender weight age current fitness level
gender
John is getting ready to do bench presses. After doing some jumping jacks and light rowing activity, he begins to concentrate on range- of- motion exercises for his shoulders. John has moved from the ________ phase to the ________ phase of warm- up.
general; specific
Which of the following is a component of emotional wellness? proper nutrition good self-esteem regular medical exams regular physical activity
good self-esteem
A person with an internal locus of control
has a high level of self-efficacy.
The stable, constant internal environment that our body maintains at rest is known as
homeostasis.
The three metabolic energy systems are
immediate, oxidative, and nonoxidative
To progress safely and improve fitness, it is recommended that you
increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.
Training that alternates periods of high- intensity exercise with periods of lower intensity exercise or rest is known as
interval training
How does the wellness continuum operate?
is a graphical illustration of a wellbeing concept first proposed by Travis in 1972. It proposes that wellbeing includes mental and emotional health, as well as the presence or absence of illness.
A byproduct of breaking down glucose for energy that may cause burning in the muscle is
lactic acid
Actions that can be performed daily by beginning exercisers are
lifestyle physical activities
A conviction that one can control events and factors in one's life is known as
locus of control
A group of obesity- related risk factors associated with heart disease and type 2 diabetes is known as
metabolic syndrome.
Creatine phosphate is stored in
muscles
The principle of rest and recovery is aimed at preventing
overtraining
Physical fitness is the ability to
perform moderate to vigorous physical activity without undue fatigue
Men over 45 and women over 55 should obtain ________ before beginning an exercise program.
permission from their doctor
The upper respiratory tract is made up of the
pharynx, larynx, and trachea.
Research has shown that ________ decreases a person's risk for chronic disease.
physical activity
The stage of the transtheoretical model in which a person does not acknowledge a need to change a behavior is
precontemplation.
People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?
preparation
Which of the following is a benefit of maintaining a good level of flexibility?
prevention of low back pain
The right ventricle pumps blood through the ________ to the lungs.
pulmonary artery
The wave of blood that can be felt moving through the arteries when the heart contracts is the
pulse
The time between a stimulus and response is
reaction time
Which of the following is attributed to regular physical activity?
reduced risk of weight gain
The exchange of oxygen and carbon dioxide is called
respiration
The degree to which a person believes in his or her ability to achieve a goal is known as
self- efficacy
The ________ phase of a cardiorespiratory program is a period of adjustment to your weekly routine that lasts from 2 to 4 weeks.
start-up
What are some impediments to academic performance resulting from poor states of wellness and/or fitness?
stress, anxiety
With training, resting heart rate decreases. This is primarily the result of an increase in
stroke volume
A person believes that he may develop lung cancer if he continues to smoke. This is an example of perceived
susceptibility
Activities at the top of the physical activity pyramid represent activities
that you should spend the least amount of time on.
The mode of activity chosen is known as
type
Mentally picturing success in reaching a goal is known as which of the following?
visualization
