Virtual gym

Kara is a 43-year-old physically fit woman; what is her THR if she is trying to reach approximately 70% of her maximum heart rate, MHR?

125 bpm

Kerri is a healthy 42-year-old that works out four times per week. Her maximum heart rate is 178. Which of the following would fall within her target heart rate?

125 bpm

Which of the following is the least effective use of the S.M.A.R.T. acronym for setting goals for a person who has not run in years that would like to run the Boston Marathon?

A - The Boston Marathon is in one month.

First, create a wish list of physical activities that you believe you will enjoy. Next, think of places in your community where you will be able to enjoy these activities.

A list of activities I think I would enjoy going to are hiking, ice skating, going on a mud run, playing tennis, snowboarding,and pickle ball. I can do this activity in my community because I can hike at the local hiking trails. The trails are also pet friendly so I could bring my dog. I can learn how to ice skate at the local ice rank or try to learn myself during open rank hours. I can go on the mud run that is held in June yearly by the community which runs around an area in my town. I can also take a tennis lesson at the YMCA or play by myself or with a friend on the courts at my school. I could take snowboarding lessons at our local ski hills Bittersweet or Timber ridge. Lastly I can learn how to play pickle ball at the YMCA and enter pickle ball tournaments which are held there often. So I can try many different physical activities in my community.

Which of the following statements is not accurate regarding extrinsic motivation?

A personal trainer is not considered an example of extrinsic motivation since you are paying for her services.

Which of the following advertisers is trying to appeal to your homeostatic hunger?

A turkey farmer coalition produces a commercial that highlights the nutritional value and the low-cost-per-pound value of turkey.

Which of the following statements is accurate regarding fitness and the media?

Achieving fitness goals usually takes a good amount of time.

Which of the following statements is accurate regarding muscle pairs?

All muscles have pairs.

Which of the following statements best describes why people tend to develop eating disorders in their teens?

As children enter their teen years, a great variety of body types occur. Some kids become naturally heavier, while others become naturally thin.

Which of the following things would not be recommended when preparing for cardiorespiratory emergencies?

Avoid strenuous exercise to lower the stress you place on your heart.

Describe the nutritional alternatives to binge eating.

Binge eating is an eating disorder unfortunately many people have to deal with but there is hope. Nutritional alternatives are a good way for someone with binge eating to avoid binge episodes. Some Nutritional alternatives to binge eating are one consume food based on portion sizes rather than overindulging to satisfy one's emotions. This way you can eat how much food you need rather than overeating which will only cause you physical discomfort. Another alternative someone can try is taking a serving container rather than the entire container. By doing this you can know when to stop and how much you eaten instead of getting distracted and accidentally eating the entire container. This way you'll eat the amount you set out to and won't over eat causing you to feel unwell. Lastly someone with binge eating disorder can try to stop before eating and think "Do I really need this?". By doing that it makes the person stop and self evaluate if their really hungry or their just trying to appeal to their emotions. This can help them realize that they don't need to eat something as they're not even hungry which stops them from binge eating. All of these methods are nutritional alternatives to binge eating and although they won't stop someone from binge eating altogether they will hopefully help the person be more aware.

. Choose the statement that is not accurate regarding body composition.

Body composition includes measurements of more than just body fat.

Describe the difference between physical activity and exercise.

Both physical activity and exercise are important however they are also different. For example you don't need to be exercising to be doing physical activity but you do need to be doing physical activity to exercise. Physical activity is moving the body in a way that uses energy. This could mean a lot of things such as going on a walk, swimming, or riding a bike. On the other hand exercise is an activity that uses a lot more energy, usually needs more intense physical effort, and is normally performed to keep or increase someones fitness or health. This could mean going for a few mile run or lifting weights. Many people think they need to exercise to do physical activity but this isn't true. It's recommended that people get around 60 minutes of physical activity daily. Although this doesn't mean you have to exercise. You could simply ride a scooter or play catch. You don't need to go to the gym or play a sport to do physical activity. However if you wanted to exercise you could play football or go on a run with some friends. In the end physical activity and exercise are two different things and it's important to remember that both are good but exercise isn't necessary to do some sort of physical activity.

Which of the following people are in their prime years for physical activity?

Brad is a 16-year-old boy that spends most of his spare time playing video games.

Which of the following is the best way you should react to the caloric information posted on menus?

Calories should be an important part of your food decision making, but there are other things to consider.

The C in the ABCs of nutrition stands for choose sensibly. Which of the following is the best example of choosing sensibly?

Chris likes ice cream but only allows himself to eat it on Sundays if he consumed a healthy, balanced diet for the rest of the week.

. Which of the following would not be a step in setting a good personal eating habit goal?

Consider what others think of what you need to improve about yourself.

Which statement accurately describes a benefit of counting calories?

Consuming the appropriate number of calories will help you to embrace a healthier lifestyle

What should you do for a person that you believe is suffering from frostbite?

Cover the damaged skin with a warm blanket, thawing the area slowly in warm water.

Dax is planning on going out for his high school cross-country team in the fall. He has three months to get ready. Currently, he is living a sedentary lifestyle. Write a personalized physical activity chart that will prepare Dax to participate, following the FITT principles.

Dax lives a sedentary lifestyle so he has to prepare for cross-country in the fall. He would be considered a beginner in the FITT principles. Using the FITT principles I can create a personalized physical activity char that will prepare Dax for cross-country. FITT stands for frequency, Intensity, time, and type of exercise. So first frequency because Dax is a beginner he should exercise 3-5 times a week this allows him to get the physical benefit while working up this ability. Second he should consider intensity as a beginner who still wants the benefit he should keep his bmp under 145. Next is time Dax should exercise for 20-30 minutes each time. Finally because Dax wants to join the cross-country team he should jog or walk when he first starts preparing. As Dax improves his cardiovascular fitness he will be able to accomplish more so he should think about how to intensify his physical activity which will allow him to be prepared for when he starts cross-country

. Which of the following would not be a step in effectively evaluating the following decision? You decided not to go out for the track team. You planned on going to the gym during the spring, but instead, you used all of your free time to play video games and eat unhealthy snacks. You gained ten pounds and lost some of your muscle mass.

Did you get enjoyment out of the decision? Yes. It was fun playing video games and eating snacks.

Which of the following statements is accurate regarding the short-term health risks of eating disorders?

Eating disorders affect your short-term and long-term health.

Which of the following people is properly cooling down their body at the end of a workout?

Erin slowly jogged for five minutes and then stretched.

Which of the following statements is accurate regarding personal fitness weaknesses?

Even people that workout every day still have fitness weaknesses.

Which of the following statements is accurate regarding muscular development?

Everyone's body will respond differently to weightlifting.

Which of the following statements is not accurate regarding FITT principles?

FITT stands for fitness, intensity, time, and type.

Which of the following people is not focusing on one of the elements of the triangle theory?

Fred spends time with his friends talking about school.

Shannon eats a healthy diet, including the proper amount of oranges, apples, and carrots daily. Which of the following is likely not an effect of Shannon's diet on her physical wellness?

Her weight is less likely to fluctuate.

Your friends ask you to pick a location to go skateboarding after school. Which of the following questions would you least likely ask when choosing a safe environment?

Is the background good for photos?

Which of the following is a not question you should ask yourself when picking an app for wellness?

Is this app endorsed by a celebrity?

Which of the following is not a benefit of monitoring your heart rate?

It gives you a complete picture of your overall health.

Which of the following statements does not apply to the conditioning stage of a workout?

It is the ideal time to work on increasing your flexibility.

Which of the following scenarios is the best example of a teen positively influencing his friend?

Jacob encourages his friend to work out with him every morning.

Which of the following is an example of negative extrinsic motivation?

Jami's friends make fun of her because she could not keep up in the dance routine and kept missing her steps.

Which of the following teens is most likely to be obese as they age if they do not change their habits?

Jan is 17 years old and is at her normal weight. She does not worry about watching what she eats and does not exercise.

Select the person with the least effective strategy for reducing their daily caloric intake.

John plans on no longer eating any unhealthy foods.

Which of the following is not part of positive body composition?

John runs a mile without stopping.

Which of the following is a social norm?

John wore jeans to the mall.

Which of the following is not correctly using the overload principle to improve muscular development?

Kara has lowered the weight she is lifting and has given herself more time between sets.

Which of the following would be an example of an emotional benefit from wellness?

Kerri felt a sense of pride from being to achieve her goal of eating healthier and losing ten pounds.

Which of the following people is probably dealing with new medical-related technology in the most appropriate way?

Kevin jogs, so he bought himself a bracelet that will keep track of his heart rate and the miles he has jogged; he does not feel like he needs the other new technical devices at this time in his life, but he is open to more technology if his needs change.

Which of the following diet plans follows the eighty/twenty rule?

Matthew only eats healthy meals for four days a week. On Friday, Saturday, and Sunday, he eats one meal that is completely for enjoyment.

Which of the following statements is accurate regarding the models used in most advertising?

Models have extra fitness resources that average people do not have.

Which of the following statements is accurate regarding eating disorders?

More than 1 in 10 girls purge.

Which of the following provides an accurate description of a social norm in American culture concerning the preference for processed foods?

Most Americans strive to consume healthy foods, yet the convenience of prepared foods sometimes takes precedence.

Which of the following statements is accurate regarding muscular fitness?

Most people that lift weights will not get a bulky physique unless they intentionally want one.

Which of the following is not one of the steps to finding your resting heart rate?

Multiply the number of beats you felt by five.

Which of the following statements is not accurate regarding nutritional monitoring

People often find checklists to be boring, but they should be done to remind you of things you need to do.

Which of the following flexibility programs would be the most effective for a beginner?

Perform several static stretches five to six times per week, holding the stretches for 10 to 30 seconds while making sure to only experience mild discomfort.

Which of the following statements is accurate regarding the differences between personal fitness strengths and performance strengths?

Performance strengths decrease at a faster rate than fitness levels.

Describe the impact that physical activity has on aging

Physical activity has an effect on aging, but how much of an effect does it have and is it really that important? Many teens don't think what they do now will impact their life later on but that's not necessarily true. Developing healthy habits in your teens is so important so you can carry on those habits into adult life later on. Aging will always affect us and as we get older we won't have the same physical ability as we once did. However it is still important to take part in physical activity so your body can stay in motion and expand on energy. Aging unfortunately is impossible to stop completely but it can be slowed. This can be achieved by maintaining overall wellness and good health. So physical activity doesn't stop aging but it can slow it down. Also it is important to do some sort of physical activity even as you get older as it slows down physical deterioration as well.

Which of the following statements is accurate regarding physical activity and exercise?

Physical activity, even without exercise, can produce several physical benefits.

Which of the following statements is accurate regarding regular participation in exercise?

Regular exercise helps prevent disease.

Finding time to exercise regularly is very important, but it can be hard to do. List at least three tips that you can follow that will help you to exercise regularly.

Regularly excising can be difficult to do however it is super important for your health. So it's can be beneficial to consider different tips that can help you maintain regular exercise. One tip is to exercise with someones else. This would allow for you to socialize while having a physical benefit and you can hold each other accountable. Another great tip is choosing to do a physical activity you enjoy. This would help you stay motivated to do said activity daily as it doesn't feel as much like a chore. Exercising earlier in the day is also a good way to ensure you do some sort pf physical activity regulatory. This would allow you to avoid the excuse of being too tired or having something else become your major priority. Lastly having a have a set time you can exercise daily would increase the probability of exercising frequently. This would allow you to avoid the excuse of not having time and being able to make sure you get work exercise in. Even though it can be difficult to exercise regularly it is super important for your health and there are ways to encourage it. So hopefully any of the tips listed could help you with getting daily physical activity.

Imagine you are on a team that is struggling, and many of the team members are pointing figures at others. Which of the following would be the most appropriate way to deal with this situation?

Request a team meeting with a coach as a mediator to allow players to discuss their feelings.

Since the mid-2000s, what major change has taken place in the restaurant industry?

Restaurants started posting the caloric content of their meals.

Which of the following people should probably eat around 2,000 calories per day?

Sara walks three days per week for an hour and lifts weights three days per week.

Shannon is a forty-year-old mother of three that wants to improve her cardiovascular health. Currently, she has no workout plan, but she does walk around a lot at her job as a schoolteacher. Which of the following would be the most appropriate workout for Shannon as she starts to get in better shape?

Shannon should jog at a moderate pace for twenty minutes four times a week.

Mandy is a seventy-year-old woman that works out every day. Which of the following is a benefit that she is probably getting from her exercise routine?

She is keeping her muscular and skeletal systems from breaking down.

Heather, a college student, knows that she needs to work out, but she is very nervous about going to the gym. She has never worked out with weights and is intimidated by the strong adults that frequent the gym. Which of the following would likely be the most appropriate and effective strategy for overcoming this health barrier?

She should research the proper use of gym equipment and how to create workout programs. After she signs up for the gym, she should ask the gym staff to help her until she feels comfortable using the equipment.

Which of the following statements is accurate regarding society's view of beauty?

Society's views of beauty are heavily influenced by the media.

What are support groups, and what are they good for?

Support groups are a comfortable environment where people go to get help. It's a place where people can share their thoughts and feeling without getting judged and instead encouraged to do what's best for them while understanding everyone is human. One very important thing to remember is someone won't change unless they want to. Support groups are a place where people who want to change go for support. You can support someone as much as possible but if they don't want to change what they're doing they're not going to. Another thing to remember is that yes these important conversation about change need to happen but It's also just as important where they happen. Most people won't be open to having difficult conversations if they're not comfortable in their environment. Instead they might shut the conversation down all together. This is why support groups are so important its a place where people feel comfortable sharing how they feel and that they need help at all. It's very hard for people to admit they're struggling and if they see that other people are also struggling with the same thing they are they can feel less vulnerable and more open to change. This is why support groups are so good. It gives people the opportunity to not only support others changing for the better but also for others to support them changing for the better.

Which of the following statements is accurate regarding personal health barriers?

The most effective way to deal with a personal health barrier is to have a well-thought-out strategy in place.

How can you downplay the influence that media has on your wellness

There are many ways the media affects are view of the world and ourselves. However, this effect is often negative. It's important to remember a lot of what we see in the media is fake. The media can make us view ourselves as unworthy or not good enough but this isn't true. Some ways to downplay the Media on one's wellness is remembering that you don't have to change yourself to be pretty or perfect. The media has a way of pushing products and ideas everywhere. It gives the idea if you want to be perfect or pretty you to change something or use some product. In reality no one is perfect. Not if they use that product or change something it's important to be comfortable in your own skin. By being happy with who you are makes the influences other and the media have, affect you a lot less. I know it may seem hard to be happy with everything about yourself and it's okay if you don't feel great all the time. In the end though it's important to remember you're enough just the way you are. Another idea the media pushes is that you're only as good as how you look, but that is so false. A way to push thinking like this a way is making a list of everything that makes you, you. You'll see your so much more than how you look, and that how look is only a fraction of who you really are. Lastly a good way to downplay the inferences the media might have on you is being realistic. The media pushes impossible standards but if you compare those standards to normal ones you'll see the normal person doesn't look flawless and that's okay. You should never hold yourself to impossible standards. The only thing it does is make you feel bad about yourself and others. Using any of these methods would be a good way to make sure your mindset isn't controlled by the media and instead how you genuinely feel.

Which of the following statements is accurate regarding society today?

There is a lot of good in society today.

Which of the following is not an advantage of resistance training equipment?

They can be used at home or at a gym.

Which of the following things would likely not happen to someone that is 55 years old?

They will experience an increase in their ability to play basketball.

Imagine you are at a party and a classmate whom you are trying to impress offers you a glass of beer. Describe the decision process that you will follow.

This first thing I would do to decide if I would take the beer or not is to state the question. Next I would think about my options. I could take the beer and underage drink with my friend. I could refuse the beer and stay at the party sober while making sure my friend has a safe ride home and encourage him to stop drinking. Or lastly I could refuse the beer and leave the party all together. Next I consider my values while making my decision for example I know underage drinking is wrong and me and my friend could end up getting hurt or caught by adults or police. The second option I would be able to make sure my friend that was drinking was safe while still enjoying my night at the party. The third chose is I would refuse the drink and leave the party all together if I did this I wouldn't know if my friend that was drinking was okay and I might risk some of my relationships as I bailed on my friends at the party. With all this in consideration I believe the best choice is my second option as I would still enjoy my night with my friend at the party while making sure my friend drinking was okay. Next I would make my decision by refusing the drink from my friend and staying and hanging out with my other friends. Lastly a few days later I would evaluate my decision and see if I made the best one I could.

Which of the following would be accurate regarding caloric needs?

To accurately formulate your caloric needs, you need to consider everything you do in a day.

Which of the following is not a question you should ask yourself when evaluating the effectiveness of your decisions?

What did my friends think about my decision?

Which of the following is not an appropriate question to ask yourself when you start the goal-setting process in improving your nutrition?

What do others think of the way I look?

Which of the following is an example of the first "T" in the FITT acronym?

When Emmitt goes to the gym, he exercises for 40 minutes.

Explain how your flexibility and activity level can be related to a rubber band.

When you first get a rubber band it is cold and tight which makes it hard to stretch. The same concept can be applied to muscles when they stretch. First of all when a muscle is cold it has a harder time stretching than if it was warm the same thing goes for rubber bands. Before you stretch that rubber band its cold which causes it to be stiff once the rubber band warms up it gets more flexible. The more you stretch and use a muscle the more flexible it gets but if you stop using the muscle it will go backwards and become stiff again. When you use a rubber band a lot it gets super flexible and if you don't use it for a while it will go back to being still except when you try to use it again it breaks. So they are also similar in that concept. If a rubber band isn't stretching the way you want you use extra force on it people often do the same with their own muscles. Often when you have to use extra force it's because you didn't use the muscle or stretch. When you don't use a rubber band often you also have to apply extra force. So a rubber band can be compared to a muscle and flexibility in many ways

Which of the following is not a question you should ask yourself when selecting a physical activity?

Will it make me look better?

If you are experiencing depression, anxiety, excessive weight gain, asthma, and increased heart rate, which of the following is probably accurate?

You are experiencing the short-term health risks of binge eating.

Which of the following statement is the most accurate regarding health professionals and technology?

You must act as an equal partner with your health-care providers to ensure you have a healthy life.

Which of the following is not personal fitness strength?

You took gold at a large wrestling tournament

. Which of the following would be an example of a positive effect on your emotional well-being due to eating healthy foods?

You will feel better about having self-control.

Which of the following is a not social benefit that most people will gain from collaboration during physical activities?

You will learn to take charge.

Emmitt has a football game in one hour. Which of the following would be good snacks for Emmitt to consume?

a bag of carrots and a bottle of water

Which of the following is an example of a fad?

a tea that promises a forty-pound weight loss in four weeks

Which of the following does not need to be in place for successful collaboration to take place?

a team led by a charismatic leader

Alexis has a body mass index of 31. Which of the following would she least likely suffer from?

amenorrhea

Which of the following resources would be the least effective place to look for help for a close friend that is suffering from an eating disorder?

an Internet search

Which of the following is not required to enjoy a healthy level of personal fitness?

an attractive physique

To reduce the risk of injury during physical activity, you should _____.

be informed about how to participate in an activity

The Body Mass Index (BMI) helps to measure which component of fitness?

body composition

Which of the following assessment tools to measure body composition would be the easiest if you have no special tools or special training?

body mass index (BMI)

Which of the following would be less likely to be a benefit of physical activity?

building much larger and bigger muscles

Which of the following common health issues deals most directly with a person's heart?

cardiovascular disease

You are asked to create a flyer to post in your local gym about the benefits of dance fitness classes. Which of the following fitness components would you most likely omit from the flyer?

coordination required

If you are experiencing fatigue, faintness, and loss of coordination, you are likely experiencing what heat-related illness?

dehydration

What is a positive effect of exercise?

enhancement of the efficiency of the body's capillary network

Which of the following is not included in the seven dimensions of wellness?

financial

What is the component of health that is often the most overlooked?

flexibility

Which of the following would be an example of exercise?

going for a five-mile jog

Which of the following is an example of a positive social norm?

holding the door for the person behind you as you enter or leave a building

Which of the following is an intellectual benefit of wellness?

increased alertness and concentration at school

Which of the following is the result that comes from positive levels of physical activity?

increased coordination

Janet is interested in becoming an assistant coach for the cross-country team. In order to be considered for the position, she must be able to identify the differences between major and minor injuries. Which of the following injuries would require Janet to apply more treatment than the R.I.C.E. method?

joint dislocation

Which of the following describes a benefit of developing an early physical activity routine?

less risk of developing high blood pressure

Which of the following would have a negative impact on your social health?

looking at your friends' social media posts about vacations they are experiencing while you are stuck at home during spring break

Chris likes ice cream but only allows himself to eat it on Sundays if he consumed a healthy, balanced diet for the rest of the week.

obesity

Violet is nursing a recently pulled hamstring. Her trainer told her to correctly relax the muscle after activity. What would Violet not use in the cool-down area?

punching bag

Mike is getting ready to start high school. He wants to establish healthy habits that he can continue into early adulthood. All of the following lifestyle choices will help Mike except _____.

refraining from social interaction

You have made the decision to obtain a healthy body composition. What does not help you to determine a healthy amount of body fat?

religion

Instead of following through with an impulsive decision to eat an entire large piece of birthday cake, Claire makes the thoughtful decision to _____.

share a smaller piece with her friend

Which of the following terms could be used to describe a fad?

short-lived

Dawn accidentally pulled her hamstring muscle while walking her dog. Her doctor recommends she research various flexibility stretches and incorporate them into her fitness routine. To help stretch her hamstring, Dawn should incorporate _____ into her flexibility exercises.

sit and reach exercises

If heart disease is a common health problem in your family, which of the following lifestyles should you probably change first as an adult?

smoking a few cigarettes a day

Recently, Emily started having weekly lunches with her grandmother; which of the following areas of wellness is most directly related?

social

If you have a sensitive stomach and can only eat certain foods without getting an upset stomach, which of the following would be the best strategy to overcome this health barrier?

surrounding yourself with foods that do not upset your stomach, so you are not tempted to eat foods that upset your stomach

If you are on a public bus and the person sitting next to you complains of dizziness, chest pain, and is having a hard time breathing, which of the following medical emergencies is the passenger most likely experiencing?

tachycardia

Which of the following activities would most likely demonstrate good muscular endurance?

taking a long hike

While running full force on the soccer field, Karrie tripped over the ball and rolled her ankle. She is uncertain if the injury is a bad sprain or possibly more serious. Which of the following symptoms would least likely indicate that Karrie has a broken bone?

tenderness

Which of the following risky behaviors is most likely to result in the most serious, immediate, and negative consequences?

texting your friend while driving on the highway

Which of the following groups would be the most likely to be invited to present at an Occupational Wellness Day?

the local community college

Janet is looking for a smartphone application to assist her with monitoring her food intake. At a friend's recommendation, she begins using MyFitBuddy. Which of the following would least likely be offered to Janet through the application?

the option to have a virtual trainer to closely motivate and guide your personal workouts

Which of the following is a negative social norm that you may find at a baseball game?

the players using tobacco

What is the first thing you should do before you start making any decisions about working out with exercise machines?

to talk to your doctor for advice

Which of the following would be the best example of a healthy grab-and-go lunch?

two rice cakes with peanut butter, cheese sticks, an apple, and chocolate milk.

Which of the following activities least likely promotes a sedentary lifestyle?

walking your dog every day before work

The average individual should eat 2,000 calories per day, but some people can healthily consume more, while others should consume less. Which of the following would be the least likely to alter the number of calories that a person can eat while maintaining their weight?

what type of food you eat

Which of the following is a short-term consequence of smoking and tobacco use by teens?

yellowing of teeth and bad breath

If you are a 16-year-old high school student, which of the following people would be considered your peer?

your classmate that you are not friends with but have talked to several times in class