health final chapter 1-12

chronic condition -

any disease or condition that lasts a long time (usually longer than six months). It usually can't be cured and therefore requires ongoing treatment and management. Examples include arthritis and asthma.

self talk, action, maintenance, termination, contemplation, pre, preparation, action, relapse,2 - 14

,2 - 14

to improve your health a minimum of __minutes of vigorous exercise

- 150

To improve your health, a minimum of ____________ minutes of vigorous exercise per week is recommended by medical professionals.

- 75 min

behavior change target behavior - page 11

- page 11

blaming rationalizing procrastinating levels of motivation and commitment stress barrier social influences

- page 20

List and explain three (3) ways that exercise can improve "brain health"

- page 29

The following are examples of moderate to high intensity exercise, except...

- page 30

Why is it important to have multiple mechanisms to produce energy for exercise? Describe fully for 5 points.

- page 60, because there all different times ect

The following are considerations when working with an older adult in the development of an exercise program. .

- Warm up slowly when starting to exercise.

Specialized diets are required for effective endurance training programs - false

- false

The best dietary recommendation for prevention of Type II Diabetes is to maintain a 1800 calorie a day diet (women) or 2200 (men

- false

During an effective cardiovascular workout for 30 minutes, you find you lose approximately 1 lbs. This is due primary from loss of - fluids

- fluids

All the following are true EXCEPT... g fat)

- the two aren't related to X-rays, one is magnetic ( for weighing fat)

Describe one advantage to using technology to track our exercise and/or fitness goals, e.g. smart phone apps or computer apps?

- tracking steps

Healthy People 2020 Goals -

1. Attain high-quality, longer lives free of preventable disease, disability, injury, and premature death. 2. Achieve health equity, eliminate disparities, and improve the health of all groups. 3. Create social and physical environments that promote good health for all. 4. Promote quality of life, healthy development, and healthy behaviors across all life stages.

self efficacy lotus of control - 13

13

suicide among people -

15-24

During maximum intensity exercise, your heart pumps how many quarts of blood through your heart?

20

uring maximum intensity exercise, your heart pumps how many quarts of blood through your heart -

20 quarts

Name three conditions that can result from a sedentary lifestyle. Describe a strategy that can overcome sedentary habits. -

A sedentary lifestyle can increase the risk of cardiovacular disease, obesity and diabetes. To overcome a sedentary lifestyle one must get into the habits of being on your feet, even for short amounts of time. You can start small by just parking farther away from school or work. Taking 5-10 minute breaks every hour from school or studying to complete small tasks such as laundry or dishes can help. Small steps towards being more active can be extremely beneficial to breaking free from a sedentary lifestyle.

All the following are true of the Immediate Energy Pathway,

EXCEPT. - page 60

What does F.I.I.T. stand for, and how does this relates to creating a health plan? -

FITT stands for frequency, intensity, type and time. It helps create a health plan because it has 4 different methods of creating a well balanced regimen. Frequency refers to amount of days a week one exercises. Intensity refers to the amount of maximum heart rate or maximum stretching. Time refers to the amount of time spent on activity

The following is an example of "specificity" in exercise routines. - Incrementally increasing weights as you build muscles.

Incrementally increasing weights as you build muscles.

Why is it important to consult your physician or health provider prior to starting any exercise program, regardless of your age? -

It is import to consult with your doctor before starting a exercise program to make sure it is correct for your level of health. A physician can help individuals select an appropriate regimen, and help them determine if they have any exercises they should focus on or avoid.

yoga - Back pain is caused by poor posture and poor body mechanisms when lifting and carrying. Psychological stress and depression can also play a role in muscle tension and back pain.

One way of relieving this back pain is through yoga. Yoga relieves back pain through the many exercises that target the spine and core muscles. Yoga also includes many breathing exercises that stretch the upper back muscles, and help to relieve mild to moderate back pain. Additionally, yoga helps to reduce stress, which can be a cause of back pain for certain individuals. Yoga may be one of the best options for individuals suffering from back pain. Many of the positions, or "asanas", are used solely to stretch back muscles. Yoga is not overly strenuous, and is fairly accessible to most people. The average person can partake in it.

What is the value of setting mini-goals and rewards in your workout schedule? -

Reaching many minigoals is more rewarding than working toward one difficult long term goal. Mini goals are more motivating because they can be attained quickly.

target behavior - an isolated behavior selected as the object of a behavior change program, changing a behavior that is harmful to you

an isolated behavior selected as the object of a behavior change program, changing a behavior that is harmful to you

The following is a benefit of building and maintaining muscular strength and endurance as you age...

better bone density, less likely to fall, less likely to break, healthier ect, less risk of heart disease

Describe the advantages and disadvantages of wearing a weight belt when lifting. -

can increase risk of injury by encouraging people to lift more than they can lift and good form. positive is you can lift more than usual -not get full benefit of program reduces effectiveness of the workout on the muscles that support spine

The following are all guidelines of training, except... - chapter 2

chapter 2

plan of action, environment, control related habits, personal contact - chapter one

chapter one

Children and young adults should do the following when exercising.

children under 12 should be encourage to develop skills rather than excellence in competitive sports,

What is cellulite, and what is the best strategy for decreasing it - wavy fat under the skin,

diet and exercise just like normal fat

Although stability balls add variety and challenge to a workout, they should not be used by older adults due to the stimulation of nerves involved in supporting the joints

false

Because weight training is primarily aerobic, it is not necessary to warm up or cool off after exercising.

false

I should wait a minimum of 48 hours between weight training days for best restults.

false

Parents should never include their children in their exercise routine due to fear of injury. -

false

When a person stops exercising, 50% of fitness improvement is lost all at the same time. - false

false

older adults should avoid exercising true or false -

false

risk factors are always preventable - false

false

When a person stops exercising, 50% of fitness improvement is lost all at the same time. - false, 2 months

false, 2 months

What is meant by a "Spotting" in weight trainging? -

having someone watch you while you weight lift so you don't get hurt

brain health:

improves cognitive function, and delays a decline in cognitive function for the elderly. promotes creation of nuerons and also protects against conditions that destroy neurons. exercise also combats mental health diseases

Delay onset soreness after intense exercise is caused by the following.

injury to muscle fibers and surrounding connective tissue

Excessive exercise and/or extremely low calorie diets can cause the following in women.. - loss of period , loss of bone density ect

loss of period , loss of bone density ect

specificity -

n relation to skill, the Principle of Specificity implies that, to become better at a particular exercise or skill, one should perform that exercise or skill. For example, a runner should run to improve running performance

is bmi the best indicator for fat - no bc it can't tell the difference between fat an muscle

no bc it can't tell the difference between fat an muscle

The following is the most significant risk factor for Type II diabetes - obesity

obesity

WEALTHNESS HEALTH - - pag

page2

Cycle of change -

precontemplation: unware of their harmful behaviors, think their situation is hopeless. believe there are more reasons to not change than to change. contemplation: people at this stage realize they have a problem and intend to take action within 6 months. they need to realize the benefits outweigh the costs. preparation: this stage people plan to take action within a month, and may already begun to take steps in the right direction. they are not however consistent with the behavior action:during this stage people modify their actions and their environment. this stage requires a large amount of commitment and energy maintenance: people at this stage have maintained their new lifestyle for 6 months at least termination: people no longer need to resist old habits in this stage, they are fully integrated into their new life style

leading cause of death in America - smoking first, followed by obesity and alcohol

smoking first, followed by obesity and alcohol

Describe the difference between Static vs. Dynamic Strength training exercises. Give examples of each -

static requires no equipment, build strength rapidly have use every joints range of motion, doing squats, or a side bridge, involves a muscle contraction without a change in the length of the muscle -dynamic can be preformed with or without equipment, good for endurance, using a machine

which health related issue affects college students most -

stress

Regular exercise is responsible for all the following except - tactile functioning??

tactile functioning??

Swimming is an exercise that focuses on a single muscle group, and therefore does not give a total body workout. - test said false

test said false

My weight training has reached a plateau. All the following strategies will help, except the following.... -

train more frequently?

The following are all guidelines of training, except.. - training inconsistently

training inconsistently

Body fat distribution can be assessed through waist measurement or the waist-to-hip measurement -

true

Excess body fat is directly related to Type II Diabetes. - true

true

a persons genetic make up may determine likely hood of cancer - true

true

health and wellness do not mean the same thing - true

true

regular exercise can make a person smarter - true

true

Behavioral changes can mitigate many of the negative influences of heredity, environment and health care when considering overall risk factors for disease. - true I think, if you stop drinking ect

true I think, if you stop drinking ect

Describe one advantage to using technology to track our exercise and/or fitness goals, e.g. smart phone apps or computer apps?

using an application to track everyday steps to see if we walk enough

which of the following uses 150 calories

washing a car for 45-60 min, shooting a basket ball for 30 min, jumping rope for 15 min,