BYU Fitness For Living Unit 1, BYU Fitness for Living Unit 2, BYU Fitness for Living Unit 3, BYU Fitness for Living Unit 4, BYU Fitness for Living Unit 6, BYU Fitness for Living Unit 7

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Our bodies need a balance of both intermittent and interval training. What is the difference between the two?

Intermittent training involves breaking up exercise time into smaller amounts throughout the day; interval training involves varying the intensity of exercise.

How does dieting by strict calorie restriction actually contribute to weight gain?

It causes the body to respond by slowing metabolism and burning muscle mass for energy

4. Action Stage

Making necessary change over several months

A focus on functional fitness helps you focus on your _______ health.

Mental spiritual social emotional physical

What has the Surgeon General declared as fundamental to overall health

Mental Health

What has the Surgeon General declared as fundamental to overall health?

Mental Health

The death of a loved one can result in the surviving person experiencing

Mental, emotions and physical pain

Musculoskeletal

Muscles, cartilage, ligaments, tendons, bones, joint, and nevers

The mind, body and emotions function as...

One whole unit

1. Precontemplation Stage

People are not planning on making any changes and are not intesested in getting help

2. Contemplation Stage

People believe that change is necessary but not ready to make commitment to make change

Mental health

Person realizes his or her own abilities and can cope with normal stresses of life

Factors that affect wellness are

Personal lifestyle behaviors and beliefs, gentic factors and social, economic, and political environment

Your friend Brandon is an alcoholic, but every time you try to convince him to stop drinking, he refuses to listen to you and claims he doesn't have an addiction. According to the Transtheoretical Model, which stage of change is Brandon in

Precontemplation stage

Which of these is the best source of fiber

Quinoa

Which of the following statements is true in relation to wellness

Regardless of your inborn talents or abilities, you can achieve wellness if you desire it and are willing to work for it.

True or False? Exercise does not cause a cardiac event unless there is an underlying heart disease

True

True or False? Feeling happy or confident may have a positive effect on your immune system's ability to defend against disease and sickness.

True

True or False? Maintaining the achievement/conditional self-esteem perspective throughout life can hurt your relationships and cause serious stress-related health problems.

True

True or False? People who are cheerful, are energetic, and display positive moods are more apt to be physically healthy

True

True or False? The PAR-Q requires your gender to estimate your VO2 max

True

True or False? Thought and feeling affect how cells function.

True

True or False? What we eat and drink, how we feel, and other lifestyle choices can affect how our genetic material is expressed, creating a healthy or unhealthy life

True

True or False? Your emotions, relationships, and confidence are affected by functional fitness

True

Which energy system would be activated by 45 minutes of Pilates or Zumba?

aerobic energy system

A form of supplementation that helps build strength are

anabolic steroids.

Factors that contribute to healthy living include

avoidance of overweight. no alcohol consumption. high educational level. not using tobacco. having stable relationships.

A healthy approach to improving cardiorespiratory wellness includes

awareness of the effects of hot and humid conditions.

Functional fitness can help you to avoid

back problems and pain. diabetes. heart problems. high blood pressure

When trying to adopt new healthy behaviors, it is important to

be patient. recognize that this involves your whole being. respect how complex a thorough change can be. be flexible.

Dynamic flexibility helps to maintain

better posture

Objectification of the body can lead to

body shame and revulsion

The leading cause of death in the United States is

cardiovascular disease.

A waist circumference of 38 inches for a woman and 40 inches for a man is

considered high risk for the woman, but not for the man

Having a healthy understanding of self promotes body positivity, which leads to

healthier behaviors

The cardiorespiratory system is made up of the

heart, lungs, and blood vessels

Physical, social, mental, and emotional aspects are dimensions of

human beings

Testosterone has the greatest natural impact on building muscle

hypertrophy

Which energy system would be activated by jumping off a diving board?

immediate energy system

Muscular strength and endurance greatly enriches your life by

improving your self-outlook due to your excellent functional fitness. providing opportunities that may only be available to those who can meet the physical demands required by them. positively impacting your whole self--spiritual, mental, emotional, and social included. making it easier to effectively accomplish your day-to-day activities.

Which of the following are the three leading causes of preventable premature death in North America?

inactivity, poor diet, and tobacco use.

Functional fitness exercises

include the use of free weights. require some degree of body balance

A growth mindset

is a way to give support to ourselves

Blood doping or inappropriate use of the hormone erythropoietin is dangerous because

it increasing the strain on the heart

The overload principle means that

it is good to stress the cardiorespiratory system.

A healthy level of muscular strength and endurance can improve

mental functioning. confidence. self-respect.

Functional fitness typifies _____________ because you are working with your whole self to do the exercises: the mind coordinates movements, posture allows for proper handling of weights, muscles contract to overcome resistance, etc

mind-body wellness

Muscular fitness helps you maintain weight because

muscle mass burns more calories than fatty tissue, even when the body is at rest.

Key elements of functional fitness include _______

muscle strength and endurance flexibility of muscles and joints cardiorespiratory endurance

Body tissue that can produce force is called

muscles

Tight muscles increase the risk of

musculoskeletal injury.

Achievement self-esteem is based on the belief that you

must do something to be of value.

Negative thoughts about yourself are detrimental to the health of your mind and body. These negative thoughts can come from

not meeting expectations set by yourself or others. life experiences and abuse. mistakes you have made.

Overweight and obesity levels for school-age American children are reaching epidemic proportions. The approximate number of children who are overweight or obese has reached

one in three.

The number of calories listed on the nutrition facts of a food product pertains to

one serving

5. Maintenance Stage

Continued their behavior changes for 6 months to a year,

Which of the following is NOT a function of skeletal muscle

Contract the heart to pump blood

Which of the following is NOT a function of skeletal muscle?

Contract the heart to pump blood

Which of the following is a type of barrier to making behavioral changes

Emotional Physical Logistical Opportunity

Basic Wellness 2

Enjoying fulfilling work, serving others, a meaningful life purpose, healthy relationships, healthy enviroment

True or False? BMI gives you all the information you need to determine whether or not you weigh a healthy amount.

False

True or False? Body dissatisfaction can be found in children as young as six years old, but only when they belong to a weight range other than that which is normal to their age group.

False

True or False? Everyone's worth is different, but you should embrace yours anyway because it is unique to you

False

True or False? Long-term goals are rarely met. Therefore there is no need to set them.

False

True or False? The majority of the chronic diseases that are today's biggest health challenges are most likely due to genetics.

False

True or False? You cannot change from having achievement self-esteem to having self-acceptance self-esteem

False

Which of these nutrients cannot be digested?

Fiber

Cardiorespiratory fitness contributes to

overall well-being.

Changing a behavior is easier if you have

people to support you

Functional fitness is proper muscular strength and endurance designed to

perform daily activities.

Difficulty with balance is often a sign of

poor alignment and posture.

Good posture is

proper alignment of the musculoskeletal system

The behavior and the value of each individual can be kept distinct from each other. This is best accomplished by having

self-acceptance self-esteem.

While exercising, the body is typically divided into six regions in order to effectively categorize muscle groups and their exercises. The six regions are

shoulders chest core back arms legs

Boys are only naturally stronger than girls because of

size of muscle fibers

All of the following are significant ways you can protect yourself from weather related risks while exercising EXCEPT

snacking while you exercise.

Obesity can affect non-physical dimensions of your life. Ways this might occur include

social discrimination, loss of medical insurance coverage, and stress.

Functional fitness improves real-life movements by

teaching muscles to work together

If you are performing an exercise which contracts your quadriceps to extend your leg, your hamstrings are acting as

the antagonist.

Resting metabolic rate is defined as

the minimum amount of energy your body needs to continue functioning at rest

When reading and understanding food labels, it is a good idea to look at

the servings per container. the serving size. the first facts and ingredients listed

Self-esteem is a feeling we have about ourselves and means that

we choose our attitudes about our value.

Because our bodies produce heat when we exercise

we need to keep our bodies hydrated

Because our bodies produce heat when we exercise,

we need to keep our bodies hydrated

You should consult your physician before taking the PAR-Q if

you are over 40 and sedentary

Functional fitness uses free weights so that while you are moving weights

you can strive to balance yourself

You have achievement self-esteem if

you think some people are less important than you are. your body weight affects how you feel about yourself. you like yourself only if you do better than others. other people can make you not like yourself

Harmony of being is dependent on

your choices and your attitudes

There are many sources that can influence your attitudes toward yourself. Some of the main sources discussed in the reading are

your personal history, your family, how others treat you, and what others say about you

A pedometer reading of 10,000-14,000 steps a day is considered

active

Self-acceptance self-esteem is

embracing your inherent value.

How do we measure the energy content in food?

Calories

The Principle of Reversibility means

"use it or lose it"

5 factors = healthy living

1. No tobacco use 2. No excessive alcohol 3. Avoidance of overweight 4. High educational levels 5. Having stable relationships

Government guidelines recommend that you consume this percentage of your daily calories from fat.

20-35%

The nutrition label of your granola bar states that there are 200 calories per serving, 50 of which come from fat. What percentage of the calories in this food come from fat?

25%

For people of the same height, when body frame size is also considered to determine one's ideal normal weight, the range in weight could be as much as

60 pounds

Which of these describes an ectomorph?

A body type characterized as long and lean

What is the best way to give your body energy

Functional fitness

How can you minimize risk in exercise participation?

Get a pre-participation screening.

How is your brain affected by soft drinks and other foods with simple sugars or artificial sweeteners?

Ghrelin continues to be produced, despite the high level of calories being consumed, which causes people to consume more calories than needed.

What is the Principle of Progression?

Gradually increasing resistance or repetitions helps your body continue to strengthen

What is the Principle of Progression

Gradually increasing resistance or repetitions helps your body continue to strengthen.

Basic Wellness

Having a physically active lifestyles, proper nutrition and healthy weight, enjoying activities fun and happiness, Learing and cultivating intelectual curiosity

Ryan worries that he is too skinny, not like the other muscular guys who seem to attract other people to them. Ryan feels he needs to change his body to be accepted. Which of these best explains Ryan's predicament?

He is objectifying his own body, which may lead to body shame and unhealthy behaviors

Which of the following are NOT helpful tips for safe lifting? Select all that apply.

Hold your breath during contraction when lifting a heavier weight. Never hold your breath. Breathe in during eccentric contraction and breathe out during concentric contraction. Exercise your small muscles before your large ones. Start fast within your program to see quick improvements. Start slow; starting too quickly could cause injury and excessive soreness. Use a spotter only when using machine weights.

What are the dangers of exercising in cold conditions

Hypothermia and frostbite

3. Preparation Stage

Intending to take action to change their behavior

Being physically active does all of the following EXCEPT

It increases your risk of heart disease.

What does leptin do?

It sends a satiated (full) signal to the brain.

In what ways is the LPAM different from the EPM?

LPAM is focused on producing health benefits; EPM is focused on producing skill and performance benefits.

Which of the following is NOT an environmental concern related to wellness?

Lack of exercise

Appetite and satiety tend to be self-regulating, but this self-regulating system can be disrupted by

Lack of sleep

Which of these can be used by the body to produce energy?

Lipids (Fat) Glucose Carbohydrates

In order to set SMARTER goals what should your goals be?

Relevant Ethical Specific

SMARTER

Specific Measurable Attainable Relevant Time Ethical Reevaluate/Reward

Which characteristic does NOT fit well in the following statement? As I am making a change in my life, I should be _______ with myself

Strict

What does it mean if you fail one of the four self-assessment tests?

The failed test is an area that needs work

What is neurogenesis?

The process of developing new neurons

Why might individuals who use machines at the gym to strengthen muscles injure themselves when lifting a heavy box?

Their range of motion was constricted, isolating one group of muscles at a time.

Wise goal setting includes

Thinking big

What did Blair discover in 1989?

Those who exercise have fewer chances of premature death, even if they have the genetic tendency for chronic diseases.

Which of these are correlated with obesity

Type 2 diabetes Cancer Heart disease

Which statement is true regarding action and self-esteem

We must acknowledge and embrace our inborn worth

Which statement is true regarding action and self-esteem?

We must acknowledge and embrace our inborn worth.

The quality of your life is up to

You

What could happen if you don't establish a foundation of functional fitness before pursuing other forms of fitness?

You could experience injury and chronic musculoskeletal problems.

Why shouldn't you use a one-size-fits-all cardiorespiratory training program

You should tailor your program to work with your body

If a person becomes defensive and tries to prove that he/she is doing "good enough", instead of working to make a change, they are exemplifying

a fixed mindset

The idea that if you fail at a certain task, you are a failure, is representative of

a fixed mindset and achievement self-esteem

The mindset most conducive to healthy living is

a growth mindset.

There are many side effects of taking anabolic steroids that were discussed in the text. For women, some of these may include

a lowering of the voice. increased strength. increased facial hair.

Functional fitness also develops your _______.

ability to learn, think, and communicate thoughts

A basic guideline for breathing properly while lifting includes

breathing in during the eccentric phase and breathing out during the concentric phase.

Choose the answer which best completes both statements. Protein mainly functions to ____________, but it can also serve as ____________.

build tissue; an energy source

You can estimate your current cardiorespiratory fitness level

by measuring how quickly you can walk/jog/run a given distance

If your family has a history of a chronic disease, you

can often avoid it with a healthy lifestyle

Three types of muscle tissue in the body include

cardiac, smooth, and skeletal

VO2 max is a good predictor of

cardiorespiratory fitness

If you have any previous or current injuries, before beginning an exercise program you should

consult with a medical professional

Functional fitness helps correct dysfunction by

creating a solid foundation.

Functional fitness can help you avoid

depressive symptoms

Muscles burn calories and help maintain normal body weight

during and after exercise.

When a muscle lengthens during a contraction against resistance, it is called

eccentric contraction.

The more fit you are, the more

efficiently you burn fat reserves

Three key factors that affect wellness include

environment, genetics, and lifestyle.

Nutrients that the body is unable to produce on its own are called

essential

Intrinsic motivation is most effective when changing behavior because

extrinsic motivation rarely results in lasting change

Wellness includes

feelings of peace and harmony of being, health, fitness, and overall well-being, optimal energy, and the desire and capacity to thrive

Stressors release hormones that slow down digestion, resulting in

food stagnating and sending toxins into the bloodstream

Maintaining a healthy weight tends to be much easier when you

have a genuine respect for your body

Cardiorespiratory fitness is especially effective

for increasing a person's ability to work. for reducing the risk of heart disease. for reducing the risk of type II diabetes

The Exercise Prescription Model (EPM) is a guideline for

frequency, intensity, time, and type of cardiorespiratory exercise

Proprioception is information that comes

from within the body

Living free from pain is a key contribution of

functional fitness

Which of the following best completes the statement? When creating or participating in an exercise program, it is important to keep a _____________ mindset in order to ___________________.

functional fitness; decrease chance of injury and improve daily living

hen you are ready to eat, your motivation should be

getting nutrients into your body.

Eating good food is important for

good health. improved mood. better brain function. people of all ages

Good posture contributes to

good relationships. a better supply of oxygen to the lungs. communicating confidence. good functioning of many systems of the body

When you try to obtain worth by comparing yourself to others

it is very difficult to approach behavioral change in a healthy manner.

A fairly sedentary lifestyle can cause your body to

lack correct movement patterns as your body compensates for weakness.

Basic wellness includes

learning and cultivating intellectual curiosity, achieving proper nutrition and maintaining a healthy weight, enjoying fulfilling work, and serving others.

Obese people have high levels of the hormone ____________. This is because _________________________________

leptin; the body has become resistant to this hormone

The amount of exercise needed to maintain muscular fitness gain is

less than the amount it took to achieve the gain.

Nutrients are substances that contribute to growth and are necessary to

maintain life.

Proteins, fats, carbohydrates, and water are classified as macronutrients because

they are needed by the body in large amounts.

All of the following are reasons to never use anabolic steroids EXCEPT

they often cause a decreased sensitivity to emotions such as aggressiveness and anger.

Animal proteins are considered high-quality proteins because

they provide essential amino acids

The main purpose of the cooldown period is

to reduce heart rate and lower body temperature

Skeletal muscle differs from cardiac and smooth muscle because it is

voluntary.

The nutrient most needed for survival is

water


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