Harding Wellness
fascicle
A group of muscle cells arranged in a bundle is called a
concentric
A muscle contraction with overall muscle shortening is
perceived susceptibility.
A person believes that he may develop lung cancer if he continues to smoke. This is an example of
150
ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week.
Individuals in this stage of change put their plan into action. This stage typically involves making some form of public commitment to stop drinking in order to get external confirmation of the plan
Action
a change in the body as a result of overload.
Adaptation is defined as
which strength training and short-distance running are the most salient examples
Aerobic exercise and fitness
upper respiratory tract; lower respiratory tract
Air entering the body through the nose travels first through the ________ and then through the ________ before entering the lungs.
60
Both the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend at least ________ minutes of exercise daily for youth under the age of 18.
1. pre contemplation 2. contemplation 3. Determination 4. Action 5. Relapse 6. Maintenance
Describe Prochaska's Six Stages of Behavior Change
represents preparation as much as determination
Determination
Frequency intensity Time Type
FITT
20;10
General recommended guidelines for water intake prior to exercise are approximately ________ ounces of fluid 2 to 3 hours before exercise and ________ ounces 10 to 20 minutes prior to exercise.
subtracting years of disability or illness from overall life expectancy.
Healthy life expectancy is calculated by
individuality.
Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of
a unit of measure of the rate at which the body expends energy that is based on the energy expenditure while sitting at rest and is equal to 3.5 milliliters of oxygen per kilogram of body weight per minute — called also metabolic equivalent.
MET
continue their healthier behavior for at least two years, they enter into Termination (sometimes also referred to as "Adoption"). In Termination, the behavior change is completely integrated, and the temptation to revert to the former behavior is entirely gone.
Maintenance
visualization
Mentally picturing success in reaching a goal is known as which of the following?
preparation
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?
anaerobic training.
Short-term, high-intensity training, such as sprinting, is known as
tendons
Skeletal muscles taper at the ends to form ________, which attach muscles to bones.
immediate
Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system.
start-up
The ________ phase of a cardiorespiratory program is a period of adjustment to your weekly routine that lasts from 2 to 4 weeks.
agility.
The ability to change body position with speed and accuracy is
speed
The ability to perform a movement in a short period of time is
frequency, intensity, time, and type.
The acronym FITT stands for
to exhale as you lift
The best way to avoid the Valsalva maneuver is
an increase in hemoglobin
The improvements in oxygen delivery seen with training are a result of ________.
heart disease
The number one killer in the United States among adults of all ages is
cardiovascular disease
The number-one killer in terms of diseases is
in order to see gains, in fitness, the amount of training should exceed what your body is used to
The overload principle
the air passageways and the lungs.
The respiratory system consists of
pre contemplation
The stage of the transtheoretical model in which a person does not acknowledge a need to change a behavior is
consistent overloads will bring about adaption or changes as a result of training
The training effect and adaption
cross-training.
Training that alternates exercise modes within a given program is
interval training.
Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as
multijoint exercises, single-joint exercises, core exercises
What is the most logical order of exercises in a weight training circuit?
increase in strength and muscle endurance through strength training, just as men
Which is true regarding the effect of weight training in women compared with men?
a sprint down a football field
Which of the following activities would be primarily fueled by the anaerobic energy system?
weight lifter
Which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers?
explosive exercises that mimic quick movements needed in many sports
Which of the following best describes plyometric exercise?
diabetes
Which of the following conditions would always require a medical clearance before exercising?
prevention of low back pain
Which of the following is a benefit of maintaining a good level of flexibility?
promote quality of life, healthy development, and healthy behaviors across all life stages.
Which of the following is a goal of Healthy People 2020?
reduced risk of obesity.
Which of the following is attributed to regular physical activity?
DHEA
Which of the following is the body's most common hormone and is produced and sold as a supplement in a synthetic concentrated form despite lack of definitive proof of its safety or effectiveness?
pre contemplation
Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesity?
Personal
__________ barriers to physical activity include personal and physical factors affecting exercise participation.
body comp, body functioning, muscular fitness, disease resistance, ability to recuperate
all aspects of a sound body
people are intending to start the healthy behavior in the foreseeable future (defined as within the next 6 months
contemplation
activity requiring physical effort, carried out especially to sustain or improve health and fitness
exercise
the state of being free from illness or injury
health
A disease brought on, at least in part, by insufficient movement and exercise
hypokinetic disease
any bodily movement produced by skeletal muscles that requires energy expenditure
physical activity
your ability to carry out tasks without undue fatigue
physical fitness
have no intention of changing their behavior for the foreseeable future
pre contempaltion
1. muscular weakness, inflexibility, and imbalance 2. improper posture and body mechanics 3. acute trauma, risk operations, and medical issues
primary causes of back pain
1. isotonic - movements 2. isometric - no movement 3. isokinetic - consistant muscle contraction
primary muscle contractions
1. increases strength 2 increases muscular endurance 3 improves body composition, weight management, and body comp 4. strengthens bones and protects against injury
regular resistance training ________.
a factor in the action or maintenance stages. Many people who change their behaviour decide for a number of reasons to resume their drug use or return to old patterns of behaviour.
relapse
one's belief in one's ability to succeed in specific situations or accomplish a task
self-efficacy
quality of life, proactive/positive, productivity, opposite of illness, interrelated
six dimensions of wellness
1. lose weight 2. strengthen and stretch key muscles 3. maintain good posture and body mechanics
ways to prevent back pain
the state of being in good health, especially as an actively pursued goal
wellness