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