Theory of Wellness Exam 1

Identify four significant health benefits that usually result if an individual achieves the health fitness standard.

1. reduction in blood lipids 2. lower blood pressure 3. weight loss 4. stress relief

Interval Training

A repeated series of exercise work bouts interspersed with low intensity or rest

Flexibility

Achievable range of motion at a joint

Plyometric Training

Exercise that requires forceful jumps after landing from previous jumps

T/F: Bioelectrical impedance is most frequently used in research and by medical facilities to determine body composition.

False

T/F: Exercise programs generally do not need to be individualized to achieve optimum results.

False

T/F: Illnesses that develop and last over a long time are called hypokinetic diseases.

False

T/F: Individuals who wish to enhance muscle growth and strength during periods of intense strength training should increase protein intake to about 10.5 grams per kilogram of body weight per day.

False

T/F: PNF stretching requires the impetus of a moving body or body part to force a joint or group of joints beyond the normal range of motion.

False

T/F: Presently, there is no distinction between physical activity and exercise.

False

T/F: Relapse is the stage of change in which people are unwilling to change their behavior.

False

T/F: The concept of specificity of training entails systematically altering training variables over time to keep the program challenging and lead to greater strength development.

False

T/F: The health fitness standard is set higher than the physical fitness standard and requires a more vigorous exercise program.

False

T/F: The one repetition maximum technique is usually used to determine muscular strength because it does not require a basic skill level to administer.

False

T/F: The ultimate aim toward which effort is directed is an objective.

False

T/F: Wellness can be classified into health-related, skill-related, and physiologic fitness.

False

Differentiate between health-related fitness and skill-related fitness.

Health-Related: -helps with disease risk -more directly related to health -strength & endurance -cardiorespiratory endurance -muscular flexibility -body composition Skill-Related: -agility -balance -coordination -power -reaction time -speed -important in sports -minimum level should be maintained in non-athletes but are not directly related to chronic disease

Health Related Fitness

Important in overall wellness and includes cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition.

Hypertrophy

Increase in mass or size

Compare exercise patterns of individuals with an internal locus of control and an external locus of control.

Internal: less motivation from others External: constant reinforcement needed

Hypokinetic

Lack of physical activity.

Risk Factors

Lifestyle and genetic variables that may lead to disease.

1 RM

Maximal amount of resistance a person is able to lift in a single effort

Lean Body Mass

Nonfat component of body composition

Constraindicated

Not recommended

Jogging

One of the most accessible forms of exercise

Monitoring

Record-keeping or other observation discipline to increase awareness of progress.

Android and Gynoid

Referring to the trunk or abdominal area

Reinforcement

Repeating behaviors that are rewarded and disregarding those that are not rewarded.

Warm-Up

Should precede excersise

Set

The number of repetitions

T/F: A waist circumference of more than 40 inches in men and 35 inches in women indicates a higher risk for cardiovascular disease, hypertension, and type 2 diabetes.

True

T/F: Adults between 18 and 64 years of age should do 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity.

True

T/F: Android obesity is the obesity pattern seen in individuals who tend to store fat in the trunk or abdominal area.

True

T/F: Attaining the health fitness standard requires only moderate amounts of physical activity.

True

T/F: Cardiorespiratory development occurs when the heart is working between 30% and 85% of heart rate reserve.

True

T/F: Dynamic training has two action phases: concentric and eccentric.

True

T/F: Exercise is considered vigorous when its intensity exceeds 60% of an individual's maximum oxygen uptake.

True

T/F: Goals that you set for yourself are more motivational than goals that someone else sets for you.

True

T/F: How quickly an individual progresses through an exercise program depends on the person's health status, exercise tolerance, and exercise program goals.

True

T/F: In comparison to referencing BMI, body composition and waist-to-hip ratios are better procedures to determine health risk and recommended body weight.

True

T/F: Nonresponders constitute less than 5% of exercise participants.

True

T/F: Physically fit people who lead a positive lifestyle have a healthier and better quality of life.

True

T/F: Pilates are exercises that help strengthen the body's core by developing pelvic stability and abdominal control coupled with focused breathing patterns.

True

T/F: Strength is valuable in improving personal appearance and self-image.

True

T/F: The first step in modifying behavior is a decisive desire to do so.

True

T/F: Wellness is the constant and deliberate effort to stay healthy and achieve the highest potential for well-being.

True

T/F: When comparing two individuals whose maximal oxygen uptake is 3.5 L/min (absolute value), the person with the lesser body mass will have a higher relative value.

True

T/F: When performing dynamic exercises, a constant resistance is moved through a joint's full range of motion.

True

Describe the purposes of exercise warm-up and cool-down.

Warm-up: transition the body into exercise readiness Cool-down: gradually decrease metabolic intensity following exercise

Because of the buoyancy of water, a person will only weigh ____% of what they would weigh on dry land if the water is chest deep.

a. 10-20

Differences in muscle temperature can change flexibility by ____%.

a. 20

Back pain begins to be considered chronic if it persists longer than:

a. 3 months

Essential body fat for men is:

a. 3%

Suggested intensity for beginning unfit individuals is ____% HRR.

a. 30-40

____ often consists of a combination of stepping, walking, jogging, skipping, kicking, and arm-swinging movements.

a. Aerobics

____ is not a very important reason to do fitness testing for a comprehensive program.

a. Comparison of personal results to other participants in the program

Not important in choosing a physical activity is the:

a. ability of the activity to meet total fitness

Usually, jogging shoes should be used until they:

a. accumulate 500 miles

Racquet sports are excellent in promoting:

a. agility

An activity that requires a high level of reaction time is:

a. baseball

The physical fitness standard is most accurately described as:

a. being able to perform vigorous recreational activities

Slow-sustained stretching:

a. causes the muscles to relax

Most people have a(n) _____ locus of control.

a. combination external and internal

Rowing does not:

a. create a high injury risk

To be ready to exercise, the first step is to:

a. decide positively to try to exercise

Planned, structured, and repetitive bodily movement to improve or maintain one or more of the components of fitness is called:

a. exercise

PNF stretching:

a. involves an isometric contraction

The ability of a muscle to exert maximum force against resistance is called:

a. muscular strength

Obesity accounts for ____% of the annual mortality in the United States

b. 15-20

Approximately _____% of deaths in the U.S. are related to genetic factors.

b. 16

What percentage of American adults achieves a high physical fitness standard?

b. 20%

Warm-up stretching should be minimally performed for:

b. 3-5 minutes before steady activities

The body will expend about _____ calories for every liter of oxygen consumed.

b. 5

The recommendation for increasing walking duration is:

b. 5 minutes/session each week

Which is true regarding the high health care costs in the United States?

b. Half of the people use up about 97% of the health care dollars

About 53% of all deaths in the U.S. are caused by cardiovascular disease and:

b. cancer

For young and middle-age adults, ____ is the single most important physical fitness component for enhancing and maintaining good health.

b. cardiorespiratory endurance

Which activity has recorded one of the highest VO2max?

b. cross-country skiing

A strength-training performer does concentric and eccentric contradictions. He is doing:

b. dynamic exercise

Cross-training often:

b. gives alternate rest to body parts

Step aerobics is considered:

b. high intensity, low impact

Walking ____ is a good exercise choice for individuals with leg and back problems.

b. in water

Controlled ballistic stretching:

b. is effective in developing flexibility

The healthy essential fat of men is ____ the healthy essential fat of women.

b. less than

The average American, based on total number of steps taken per day, has a(n) ____ lifestyle.

b. low active

Body builders usually:

b. perform 3-8 sets for each exercise

A runner should ____ traffic.

b. run against

Cycling is considered equal to jogging in cardiorespiratory enhancement:

c. when longer exercise sessions are performed

The general recommendation for fitness is to take ____ steps each day.

d. 10,000

Essential body fat for women is:

d. 12%

The high-intensity cardiorespiratory training zone for a 20-year-old individual with a resting heart rate of 68 is:

d. 147-180

The general recommendation for a beginning flexibility development session is to hold the final stretch position ____ seconds.

d. 15-30

The Harvard alumni study found that the largest decrease in cardiovascular deaths occurred for individuals who burned more than _____ calories per week through physical activity.

d. 2,000

Studies indicate a(n) _____% reduction in mortality when people abandon a sedentary lifestyle and become moderately fit.

d. 44

The average American takes about ____ steps each day.

d. 5,000-6,000

An estimated, ____% of Americans will suffer from chronic back pain in their lives.

d. 60-80

A minimum of ____ weeks of training is required to experience significant strength gains.

d. 8

Pre- and post-tests are recommended to be a minimum of ___ weeks apart.

d. 8

The intensity of greatest benefit in chronic cardiorespiratory endurance training is ____% of heart rate reserve.

d. 85

The exercises for men in the Muscular Endurance Test include the:

d. Modified Dip

Cardiorespiratory endurance is the body capacity to deliver _____ to the exercising tissues.

d. Oxygen

Which is true about exercise nonresponders?

d. They often improve by engaging in a lower body strength-training program

Critical in the move from the precontemplation stage to the contemplation stage is:

d. acknowledging the problem

A skill-related physical fitness component is:

d. agility

Life expectancy is supposed to _____ over the next decade.

d. decrease by as much as 5 years

The typical aerobic workout includes:

d. decreasing the intensity if the heart rate is too high

An activity that requires a high level of agility is:

d. gymnastics

An activity that requires a high level of speed is:

d. judo/karate

____ is not among the disadvantages of stair climbing.

d. low status in potential cardiorespiratory development

Good flexibility programs do not directly improve:

d. muscle tone

The ability of a muscle to exert submaximal force repeatedly over time is called:

d. muscular endurance

The first three stages of change in the Prochaska/Norcross/DiClemente model of behavior change are:

d. precontemplation, contemplation, and preparation

To slip or fall back into unhealthy behavior(s) or the failure to maintain healthy behaviors is called:

d. relapse

An activity that requires a high level of power is:

d. soccer

A majority of the risk for lung disease in the United States is contributed by:

d. tobacco use

To effectively lose weight, or to keep weight off that has already been lost, low- to moderate-intensity exercise should be done daily for ____ minutes.

e. 60-90

Approximately _____% of deaths in the U.S. before age 65 are preventable.

e. 83

Once a behavior has been maintained for more than five years, a person is said to be in the _____ stage:

e. adoption

A good way to increase the overload when walking would be to:

e. all of these choices

Benefits of a cardiorespiratory program include:

e. all of these choices

Healthy life expectancy in the United States is negatively affected by a high level of:

e. all of these choices

Low back pain is associated with:

e. all of these choices

Which of the following variables is (are) used to estimate VO2max in the 1.0-Mile Walk Test?

e. all of these choices

Cross-country skiing demands more ____ than jogging.

e. all of theses choices

Bodily movement using skeletal muscles, requiring energy, and producing health benefits is called:

e. physical activity

Being optimistic and focusing on the desired outcome is the behavior change process of:

e. positive outlook

People with an external locus of control:

e. say things happen by chance

The components of _____ fitness include agility, balance, coordination, power, reaction time, and speed.

e. skill-related

Doing training by resembling the skill desired in great detail uses the principle of:

e. specificity

Heart rate reserve (HRR) is calculated by:

e. subtracting resting heart rate from maximal heart rate

Rope skipping is:

e. usually intense enough to stimulate cardiorespiratory benefits

For most sedentary Americans, the best activity to start a conditioning program is:

e. walking

The most often experienced physical activity in the U.S. is:

e. walking

A constant and deliberate effort to stay healthy and achieve the highest potential for well-being is best defined as:

e. wellness

An activity that requires a high level of balance is:

e. wrestling

BMI

technique used to determine thinness and excessive fatness

What are the flexibility development guidelines for the average person?

-entire range of motion -choose a static stretching routine that does every major joint -2-4 reps for 30 seconds -minimum 3 days/week

Explain three main reasons why cross-training is beneficial.

1. adds enjoyment 2. keeps exercises from being boring 3. burns more calories because use more of body

Outline five reasons for fitness testing in a comprehensive program.

1. educate yourself regarding various fitness components 2. assess your fitness level 3. compare results to fitness standards 4. motivate you to participate in exercise 5. evaluate progress

List four benefits of a cardiorespiratory program.

1. higher cardiac strength 2. higher VO2max 3. lower resting heart rate 4. lower blood pressure

Identify five strength-training guidelines for the average person.

1. perform everything in a controlled manor 2. warm up properly 3. exercise large muscle groups first 4. don't hold your breath 5. minimum of one set

Changing chronic, unhealthy behaviors is a lengthy process with several stages. List the stages of change. In which stage do you currently find yourself and why?

1. precontemplation 2. contemplations 3. preparation 4. action 5. maintenance

Pedometer

Device used to count footsteps

1 MET

Energy expenditure at rest

Low-Impact Aerobics

Exercise defined by having at least one foot on the ground/floor at all times

From a general fitness point of view, working near a ____-repetition threshold seems to improve overall performance most effectively.

c. 10

Recommended body composition includes being ____% body fat in men younger than age 30.

c. 12-20

Recommended body composition includes being ____% body fat in women younger than age 30.

c. 17-25

Epidemiological research determined that the death rate was _____ times higher for the least-fit individuals than for the most-fit individuals.

c. 3-5

Chronic diseases account for about _____% of all deaths worldwide.

c. 60

For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range of ____ revolutions per minute.

c. 60-100

____ is an aerobic mode of exercise:

c. Cycling

The country that ranks number one with a healthy life expectancy of 82.6 years is:

c. Japan

The exercises for women in the Muscular Endurance Test include the

c. Modified Push-Up

____ is not a factor that directly affects flexibility

c. The flexibility of another joint

Each year, the average American adult (starting at age 25) gains about 1 to 2 pound of:

c. body weight

Which is the most important health-related component of physical fitness?

c. cardiorespiratory endurance

Which is not a division of wellness?

c. financial

A health-related physical fitness component is:

c. flexibility

The Modified Sit-and-Reach Test measures

c. hamstring and low back flexibility

Strength training ____ for the older adult

c. is a great benefit

The 1.5-Mile Run Test:

c. is used most often to determine cardiorespiratory endurance.

The American College of Sports Medicine and the American Heart Association report on Physical Activity and Public Health indicates that the population is less physically active in:

c. less educated adults than more educated adults

Apparently healthy ____ should have a medical exam and a diagnostic test before engaging in vigorous exercise, according to the American College of Sports Medicine

c. men older than 45

Plyometric training is often used during ____ aerobics.

c. moderate-impact

Most of the time, back pain is the result of problems with:

c. muscles

To place demands on the body systematically and progressively over time to cause physiologic adaptation is called:

c. overload

The stage of change in which people are unwilling to change behavior is called:

c. precontemplation

To increase the weight on the machine after becoming stronger is employing the principle of:

c. progressive overload

During the preparation stage of the behavior change model, people usually:

c. set goals

The Finger Touch Test is used to assess:

c. shoulder flexibility

An activity that requires a high level of coordination is:

c. tennis

The simplest model of change is:

c. that you either make the change or you don't make the change