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