Personal Fitness Final 1

List three methods to prevent injury when exercising.

1. Always exercise within your limits 2. Use the correct equipment and using the equipment correctly 3. Warm up properly

Math the following BMI scores with the correct weight class - Underweight

17

Math the following BMI scores with the correct weight class - Healthy Weight

19

How long does it take to make something a habit?

21 days

Math the following BMI scores with the correct weight class - Overweight

26

Math the following BMI scores with the correct weight class - Obese

31

Spinning

Held at fitness clubs or bicycle shops, you join a group of people on exercise bikes. There is an instructor at the front of the class leading the group through a workout on stationary bicycle

Injuries that should be treated with heat

Injuries that are not inflamed An injury before a workout

Describe each components of a SMART goal - Attainable or reachable

It will be very difficult to attain goals that are impossible for you to achieve.

How can you avoid muscle cramps

Make sure to have a quality warm up before you workout

Describe some careers related to fitness and wellness.

Personal Trainer Nutritionist Physical Therapist Exercise Physiologist

what is a goal

The result or achievement toward which effort is directed.

Shadow Boxing

Very similar to a kickboxing class, however, you will be kicking and punching in the air or at a pretend punching bag

Boot Camp

a type of workout designed to mimic the military training of new soldiers to get them in shape for battle; it is a fitness workout that works the entire body in a short time

What are the basic steps to take when treating minor cuts and scrapes?

1. Stop the bleeding 2. Clean the wound 3. Apply antibiotic ointment or spray 4. Cover the wound 5. Change the dressing 6. Get stitches if necessary

Stress Fracture

A common injury that is more serious. A stress fracture is a small crack in a bone. Such injuries are more common in those who do activities involving running or jumping. Fractures can be the result of starting an exercise program or increasing the intensity and length of a workout without giving the body sufficient time for recovery. Another thing that can cause fractures is a change in the surface you train on. If you run on a hard surface such as pavement, after training on a softer surface like a treadmill, you increase your risk of a stress fracture. You can usually detect a fracture by swelling and tenderness on a bone lasting longer than a couple of weeks. Immediate treatment is the PRICE treatment, but you will need to see a doctor for further treatment, which will more than likely require rest.

Zumba

A dance fitness class that provides fitness benefits by using routines featuring interval training, with fast and slow rhythms, and resistance training, which tones and sculpts the body while burning fat

Stitch in the Side

A pain in the upper side of the abdomen. It, too, is a condition often affecting a new exerciser. It may be the result of a spasm in the diaphragm or possibly poor breathing techniques. Suggested treatments are to raise the arm on the affected side and massage the area where it hurts or to bend at the waist and try some deep breathing. A stitch in the side is not a serious condition, although you may have to stop your exercise until it goes away.

air displacement

A relatively new procedure, and because of its expense, it is not readily available. The individual sits in a small chamber, called a Bod Pod. Computerized pressure sensors determine the amount of air displaced by the individual inside the chamber. Body volume is calculated by using the displaced air comparison, and body density and percent body fat are then calculated from the obtained body volume.

TRX Suspension Training

A type of fitness workout in which you use anchored flexible suspended straps to work various parts of your body

Injuries that should be treated with ice

Acute injuries such. as an ankle roll Chronic injuries such as a nagging knee pain after a jog

Wellness Coach

Along with personal trainers, many fitness clubs also make available a wellness coach. This person will help you with your diet.

list ways to make your fitness plan a way of life

Am I a morning person? Can I get up a little earlier to fit in a workout or do I find myself with extra energy in the evening? Would I enjoy working out for 30 minutes all at once or would it be better to split it up into two 15-minute workouts or even three 10-minute workouts? Do I have someone who would work out with me as a workout partner? Am I going to work out at home or at a club? How much money do I have to invest in my fitness program?

P90X

An extreme 90-day fitness program you do at home with DVD

Strain

An injury to a muscle or tendon. A strain is often referred to as a pulled muscle. If the muscle is completely torn and you are in extreme pain and disabled, you will need to see a doctor. However, most of the time you can treat the strain with the PRICE formula.

Describe health issues associated with a low percentage of body fat?

Anemia Nutrient deficiencies Bone loss and osteoporosis Heart irregularities and blood vessel diseases Increased vulnerability to infection and disease

Compare the following body image and eating disorders: anorexia nervosa, bulimia, binge eating disorder, and compulsive exercising

Anorexia nervosa is an eating disorder that causes a person to obsess about her weight. Often times by remaining very below their healthy bodyweight. Bulimia is an eating disorder involving binging and purging episodes. Binge eating disorder is an eating disorder in which a person will eat uncontrollably in a short amount of time without purging. Compulsive exercising is another response to obsession about weight. Exercising way longer then they should, and sometimes even skipping school or work to workout for multiple hours.

What changes to the cardiovascular and respiratory system occur as we age?

As we age, your heart's maximum beats per minute will decrease. In addition, the valves between the heart chambers thicken with age; as a result, heart murmurs are fairly common. Also, as you age, the baroreceptors become less sensitive. Blood pressure can drop rapidly when you go from lying down to standing, often making an older person become dizzy. The lungs become stiffer, muscular strength and endurance diminish, and the chest wall becomes more rigid. The body becomes less efficient in monitoring and controlling breathing. There is also an increase in mucus production, which can make breathing more difficult.

intermediate goals

Can be a stepping stone to long-term goals. For example, if a long-term goal is to run a marathon, an intermediate goal could be to run a half marathon. Another example of an intermediate goal, with a long-term goal of losing 50 pounds, could be to lose 5 pounds in one month. Intermediate goals can help to keep the long-term goal from seeming so overwhelming. Instead of focusing on the long-term goal, you concentrate on the short-term and intermediate goals. We will also talk a little later about rewards. Rewards are a good way to keep yourself motivated to reach your goals.

fitness contract/writing your goals down

Can be used as a way of motivation and keep you on pace to achieve your goals. Also, have someone else sign the contract as a witness, and to help reach your goals, they should also give encouragement and support and ask for progress/updates on how you are doing with your goals.

What are components of health-related fitness?

Cardiovascular Endurance Muscular Strength Muscular endurance Flexibility Body Composition

Dehydration

Cause: Not replacing the water after we sweat Symptoms: Thirst, Loss of appetite, Increased heart rate, Extreme fatigue, Seizures, Unconsciousness Treatment: Drink a cup of water every 20 to 30 minutes

Heat Stroke

Cause: When the body becomes overwhelmed by heat Symptoms: Hot, flushed skin, Chills, Shivering, Very high or low, blood pressure, Confusion, Erratic behavior, Convulsions, Loss of consciousness Treatments: Get the patient to the hospital, Cool the person down, fan them, take their close off, etc.

Hypothermia

Cause: When the body cannot keep himself warm Symptoms: You become sleepy, Your metabolic rate drops, Your body temperature will continue to decline, Which can result in coma and death Treatment: Requires immediate medical treatment

Heat Cramp

Causes: Dehydration, Loss of electrolytes, Lack of conditions, pushing yourself beyond your abilities Symptoms: Painful muscle spasms/cramps that most commonly occur at night Treatment: Drinking water or a sports drink with electrolytes, stretching the muscle, and resting

Frostbite

Causes: When the body it self freezes Symptoms: Loss of feeling in the area and skin that may be discolored (flushed, white, yellow, or blue) Treatment: Requires immediate medical treatment

Heat Exhaustion

Causes: When the body lacks fluid and the blood flowing from the heart cannot keep up with the skin's temperature and the need to cool it Symptoms: Pale moist skin, Rapid pulse, Headache, Nausea, Weakness, Dizziness, Profuse sweating Treatment: Rest in a cool area, Remove excess clothing, Apply a cool or damp towel to the body, especially head, neck, and wrist, Drink fluids

What factors should you consider when buying fitness equipment?

Do I prefer to exercise indoors? Can I afford the piece of equipment? Will I be able to try this piece of equipment out several times before I purchase it to make sure I like it? How durable is this piece of equipment? Does it come with a warranty? If so, for how long? Will this equipment help me to meet my fitness goals? Is there someone else that can share the expense? Do I have a place to put the equipment? Am I a self-starter? Can I motivate myself to exercise alone?

How do you find your desired body weight? What formula do you use?

First your lean body mass using the first equation. (You will need to know your current weight and your current percentage of body fat. You can get your percentage of body fat from the BMI chart.) Second you will also need to know the percentage of body fat you would like to achieve if it is different than your current body fat percentage. Lean body mass = your body's weight minus (your body weight times your current fat percentage) Desired body weight = lean body mass ÷ (1 − desired body fat percentage)

long term goal

Generally, the place to start when setting fitness goals. They are statements that are more general, focusing on the big picture. A long-term goal could be to run a marathon, to become healthier, or to lose weight. It is important to write down your long-term goal and then choose intermediate and short-term goals to help you get there.

Describe each components of a SMART goal - Specific

Goals must be specific to you personally. You cannot look at other people's fitness plans and make theirs work for you. Your personal fitness plan will be focused on where you are when you begin and where you want to be headed for the long term.

What factors determine whether you should drink water or sports drink when exercising

How long will you be exercising Is the temperature very hot outside At what intensity will you be working out

Small Groups

If cost is an issue, you can save money by sharing the cost of a personal trainer. If you have a partner with the same fitness goals, you can share the trainer. The trainer will give the instruction to both of you at the same time. One possible drawback is finding a partner that has the same schedule as you

Why is exercise beneficial for people with arthritis?

Keep joints from becoming too stiff Keep the muscles around joints strong Keep bone and cartilage tissue strong and healthy Improve overall fitness

Why are height-weight charts not always accurate in determining a person's recommended body weight?

Muscle tissue is more dense and therefore weighs more than fat tissue. As a result, a very healthy person could be categorized as overweight. At the same time, someone in the normal range on the insurance companies' charts could actually be "over fat," meaning that the percentage of body fat is too high.

hydrostatic weighing

One of the more accurate methods of measuring body fat and involves weighing someone underwater. These tests are usually done in a physiology lab or a health or fitness center. The individual to be measured is submerged completely for 5 to 10 seconds to get the weight. But does have some drawbacks such as: It takes time to complete the test (it must be repeated 8-10 times for accuracy). Individuals must force as much air from their lungs as possible; the test's accuracy relies on the individual to do this Some individuals do not want to go underwater

Sprains

One of the most common injuries is a sprained ankle. This can happen when the foot rolls inward (inversion) or outward (eversion) and body weight is applied. The ligaments, which connect bone to bone, are overstretched during a sprain and sometimes can even be torn. Generally, there is a lot of pain, and swelling usually occurs. Typically, if treated correctly, sprains heal quickly. Along with the ankle, the most common joints to sprain are the wrist and fingers. Treatment would include PRICE treatment.

Steps involved in the PRICE treatment

P is for protect. This means protect the injury from becoming worse. If you have a sprained ankle, protect it by ceasing to put weight on it. R is for rest. Rest the injured area until it is healed. I is for ice. Immediately apply ice to the injured area to reduce swelling and pain. Ice the area for 20 to 25 minutes three to four times a day. You should continue the ice for 24-48 hours. C is for compression. Compression is done immediately after the injury to reduce swelling. Wrap the injured area with an elastic band covering above and below the injured area. The bandage should not be so tight as to cause constriction of the blood flow. E is for elevation. Elevate the injured area above the heart to help to reduce swelling.

Describe health issues associated with a high percentage of body fat?

Premature death All types of heart disease Diabetes Cancer Breathing Problems Arthritis Reproductive complications and complications of pregnancy

Why is a reward system important when setting goals?

Rewards often help to rejuvenate your fitness plan, giving you additional incentive to continue with your plan.

bioelectrical impedance

Sensors are applied to the skin and a very weak electrical current is run through the body to estimate body fat, lean body mass, and body water. This technique is not as accurate as the other evaluations.

Describe the symptoms that indicate you should seek medical attention

Severe pain is a warning from your body, as well as pain that lasts longer than a couple of weeks. Of course, loss of function of a limb or body part will necessitate a trip to a doctor. Also, signs of infection including pus or red streaks leading away from the wound would require a trip to the doctor.

What are the benefits of work-related fitness opportunities

Some companies offer wellness incentives such as reduced insurance costs for healthy cholesterol, blood pressure, and BMI. One grocery store chain gave up to 30 percent off food purchased at the store with good health test results. Companies are finding that for every one dollar they spend on their employees in a wellness program, the company's return on their investment can be as high as three dollars.

Blisters

Sometimes when starting a new fitness program, you can get a blister or two. Blisters are under the skin in one spot with fluid under the thin layer of skin. It is best not to pop the blister, but if it does open, do not pull off the skin. Instead, clean the area with antiseptic and cover it with a bandage. Always wear socks with shoes and make sure you have properly fitting shoes.

Kickboxing

Takes the moves of a kickboxer's training and adds music. These moves might include jumping rope, shadow boxing, forward kicks, punches, and the fancy footwork you see from professional boxers

Compare the Getting Healthy and Let's Move programs. How are they similar? How are they different?

The Getting Healthy (Links to an external site.) program from the American Heart Association has targeted our nation's youth because of the staggering rise in childhood obesity and increase in type 2 diabetes in children. Schools, hospitals, and community centers provide activities for kids to get more exercise. Let's Move was started by Michelle Obama in February 2010. The first-ever Government Task Force on Childhood Obesity was formed, and programs began with these five initiatives: Creating a healthy start for children, Empowering parents and caregivers, Providing healthy food in schools, Improving access to healthy, affordable foods, Increasing physical activity.

How do your lifestyle choices affect longevity?

The bad choices you make about your health and fitness will turn into a shorter longevity and have a greater impact on genes alone

How can MyPlate be used as a tool for healthy eating? How is it different from other eating plans?

The dinner plate depicts four easy-to-remember food groups (fruits, grains, vegetables, and protein) plus the circle dairy symbol. We should make our plates look proportionally like MyPlate, with half of the plate consisting of fruits and vegetables. Myplate is oftentimes less confusing and easier to read than other forms of eating plans such as the food pyramid.

skinfold thickness

The most common way to assess body composition. It is simple and inexpensive. The only equipment needed is a large tweezer-looking device called a caliper. A technician will grasp a double thickness of skin firmly with the thumb and forefinger, pulling the fold slightly away from the muscular tissue. With the caliper, the measurement is taken just below the fingers of the technician. There are three sites on the body to measure, and the sites are different for men and women. The measurement also needs to be repeated in each location three times for accuracy. The three areas to take measurements for women are triceps, hip, and thigh. For men, the three areas that measurements are taken are chest, abdomen, and thigh. These measurements are then added together and plugged into a chart such as the one by A.S. Jackson, M.L. Pollock, and A. Ward published in Medicine and Science in Sports and Exercise. These charts by age will give the percentage of body fat. With this number, you can look on a chart categorizing your disease risk.

Shin Splints

The term refers to a pain in the front of your leg below the knee. It is usually not serious unless there is a fracture in the tibia bone. If you are still having issues with pain after two weeks, you should seek medical attention. Shin splints will also feel better using the PRICE formula. After the pain is gone, you can use moist heat. The more fit you become, the less you will have to worry about shin splints.

How are chronological and physiological age different?

There is nothing you can do about your chronological age. However, your choices in life will have a tremendous impact on your physiological age.

Explain calorie monitoring systems, such as bodybugg and GoWear Fit Lifestyle. What are the benefits?

These devices measure the number of calories your body burns during activity and also at rest. With this monitor, you can see which exercises or workouts burn the most calories for you. Many users monitor their calorie output and keep track of their calorie input so as to achieve a calorie deficit for losing weight. You can also purchase a watch that will give you the calorie burn at any given time. This device could be a motivator to get you to move more each day to meet your daily and weekly exercise requirements.

What are the benefits of interactive fitness TV games, such as the Wii Fit?

These systems have fitness programs you can buy and program with your personal information. They will keep track of when you work out and can also be programmed for your specific needs. The systems have games such as bowling, tennis, and golf that can be played by the whole family at the same time. These can make exercise fun for the whole family. In addition, Wii Fit, which uses a balance board, has been used in nursing homes and other settings to improve posture and balance in the elderly.

Why should you use both the body mass index and waist circumference to assess your risk for disease?

They are both able to give you a quick general idea if you are overweight/underweight and therefore give you an idea if you are at risk to disease.

waist circumference

To correctly measure your waist, stand and place a tape measure around your middle, just above your hip bones. Measure your waist just after you exhale. A waist measurement of more than 40 inches for men and 35 inches for women indicates a higher risk of disease.

Relationship between body composition and recommended body weight

To determine our recommended body weight we must first learn our body fat percentage and our lean tissue percentage which is what our body composition is

dual energy x-ray absorptiometry

Used by medical facilities. It uses an x-ray to determine body fat and fat distribution patterns. This test can also measure bone density. It is a simple procedure.

BMI measure

Uses your height and weight to figure your percentage of body fat. Use this formula to calculate your BMI. Weigh yourself on a scale; you will need your weight in kilograms. (To calculate your weight in kilograms, divide your weight in pounds by 2.2.) Measure your height in millimeters. (To calculate your height in meters, multiply your height in inches by 2.54 and then divide by 100.) Use the formula below. Formula: Weight (kg)/Height (m)2

What happens to our muscles as we age? What can be done to prevent these changes?

We start to loose muscle around the age of thirty loosing half a pound each year. But this can be stopped or even reversed with exercise, especially strength training.

short term goal

Will have a deadline within a short amount of time and will most often help to lead you to your long-term goal. For example, if a long-term goal is to lose 50 pounds, a short-term goal may be to lose one pound in a week or to walk for 45 minutes every day for 5 days a week. These goals are specific, measurable, attainable, realistic, and for a specific time frame.

Personal Trainers

Will meet with you to learn your fitness goals and put together a program designed specifically for you. If you are new to a gym, working with a personal trainer could be helpful for you to learn the correct way to use all of the equipment. The trainers can also help you to stay on track with setting and keeping appointments to work out.

Describe each components of a SMART goal - Measurable

Without having a way to measure your goals, it will be difficult for you to progress. A good example of a measurable goal is walking or jogging a mile in a set amount of time. You may set short-term and intermediate goals for your mile. You can also have a goal that is measurable by, for example, the number of workouts per week: "I will work out for 30 minutes 5 days a week." This can be recorded in a journal and measured.

Describe each components of a SMART goal - Time Specific

Your goal should be such that it will be accomplished by a certain time. This should also be reasonable. It would be unrealistic to have a goal of running a 6-minute mile in a weeks' time if you are currently running a mile in 12 minutes. At the same time, you would not want to give yourself too much time in order to accomplish a short-term goal. Keep in mind that your goal should be challenging, so that once you accomplish the goal, you will feel good about it and be ready to move on to the next one.

Describe each components of a SMART goal - Realistic

Your goals should increase your confidence. Once you accomplish several of your short-term goals, you will feel good about being able to succeed with your intermediate and long-term goals.