fitness exam 1
what do health and wellness refer to and what are the key differences?
Health: presence or absence of illness or injury- mostly uncontrollable. Wellness: ability to achieve optimal health- controllable- risk factors: contribute to disease and injury.
preparation (determination)
In this stage, people are ready to take action within the next 30 days. People start to take small steps toward the behavior change, and they believe changing their behavior can lead to a healthier life.
Precontemplation
In this stage, people do not intend to take action in the foreseeable future (defined as within the next 6 months). People are often unaware that their behavior is problematic or produces negative consequences. People in this stage often underestimate the pros of changing behavior and place too much emphasis on the cons of changing behavior.
What are we measuring in our assessments of the cardiorespiratory system (lab 3.1) and what does the measurement represent?
Measuring our resting heart rates and calculating target heart rate range and that measurement represent the intensity of your workout
what are the differences between physical activity and exercise?
Physical activity: is any body movement carried out by the skeletal muscles and requiring energy (aimed at improving health). Exercise: refers to a subset of physical activity a planned, structured, repetitive movement of the body designed to improves or maintain physical fitness (aimed at improving fitness but also improves health).
Name all six dimensions of wellness? What are characteristics of each? What behaviors contributes to wellness?
Physical, emotional, intellectual, spiritual, social, and environmental
5 stages of change in the Transtheoretical Model of Change
Precontemplation, contemplations, preparation, action, and maintenance
the two leading organizations of activity and disease prevention have made recommendations for activity. What are they? does this include exercise?
The US dept. of health and human services recommend the following: 30 min of moderately intense physical activity beyond usual activity already performed at work/home on most days of the week. moderate physical activity consist of these types: brisk walking, dancing, swimming, cycling, yard work.
overload principal
a principle of adaptation to stress suggesting the amount of stress applied during exercise must exceed a threshold level to stimulate adaptation.
progression principle
a principle relating to how much additional stress that can safety be introduced to gradually improve fitness without risking injury or overuse
social wellness
a socially well person builds healthy relationships based on interdependence, trust, and respect. those who are socially well have a keen awareness of the feelings of others. they develop a network of friends and coworkers who share a common purpose, and who provide support and validation,
flexibility
ability to move your joints through a full range of motions
emotional wellness
an emotionally well person successfully expresses and manages an entire range of feelings, including anger, doubt, hope, joy desire, fear, and many others people. People who are emotionally well maintain a high level of self-esteem. They have a positive body-image and the ability to regulate their feelings. They know where to seek support and help regarding their mental health, including but not limited to, seeking professional counseling services.
environmental wellness
an environmentally well person appreciates the external cues and stimuli that an environment can provide. people who have achieved environmental wellness recognize the limits to controlling an environment and seek to understand the role and individual plays in the environment.
occupational wellness
an occupationally well person enjoys the pursuit of a career which is fulfilling on a variety of levels. this person finds satisfaction and enrichment in work, while always in pursuit of opportunities to reach the next level of professional success.
What are the 5 components of health related fitness? skill related fitness? be able to group certain activities in one of the 5 components/
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. skill related fitness: speed, power, agility, balance, coordination, reaction and movement time
what are the purpose of the health people initiative 2010?
eliminate preventable disease, disability, injuries, and premature death. achieve health equity. create environment that promote good health. promote development of healthy behaviors for all.
What are the current leading causes of death in the US?
heart disease, cancer, accidents (unintentional injures), stroke, diabetes, Alzheimers disease
contemplation
in this stage, people are intending to start the health behavior in the foreseeable future (within the next 6 months). people recognize that their behavior may be problematic, and a more thoughtful and practical consideration of the pros and cons of changing the behavior takes place with equal emphasis placed on both. even with this recognition, people may still feel ambivalent toward changing their behavior.
action
in this stage, people have recently changed their behavior (defined as within the last 6 months) and intend to keep moving forward with that behavior change. people may exhibit this by modifying their problem behavior or acquiring new healthy behaviors
maintenance
in this stage, people have sustained their behavior change for a while (defined as more than 6 months) and intend to maintain the behavior chase going forward. People in this stage work to prevent relapse to earlier stages
Muscular Strength
is the ability of the muscles to exert force over a single or maximal effort
cardiorespiratory endurance
is the ability to carry out prolonged, large muscle, dynamics movements at a moderate to high level of intensity. this relates to your heart's ability to pump blood and your Lungs ability to take in oxygen.
Muscular Endurance
is the ability to exert a force over a period of time or repetitions
body composition
is the relative amount of fat mass to fat-free mass
name 2 ways can you measure intensity
max heart rate method and the karvonen formula or heart rate reserve method
what is the "7th and 8th' dimension of wellness?
occupational and financial
what steps are needed to design your own exercise program?
1) safety medical clearance: determine your risk category. 2) asses your current physical condition 3) set smart goals 4) create a plan: choose activities for a balanced program 5) follow through: identify barrier
applying the fit principle, what are the recommendations for developing cardiorespiratory fitness?
Engaging in a "cardio" program that does not stress the CR system to the recommended levels will be ineffective. Engaging in a program that overstresses the system can lead to injury and pose unnecessary risks. So how do you know if you are in the right rang
Physical Wellness:
people who are physically well actively make healthy decisions on a daily basis. They each a nutritionally balanced diet, they try to get an adequate amount of sleep, and they visit the doctor routinely. They make a habit of exercising three to five times per week, they have the ability to identify their personal needs and are aware of their body's limitations. They maintain positive interpersonal relationships and make health sexual decisions that are consistent with their personal values and beliefs
spiritual wellness
people who can be described as spiritually well have identified a core set of beliefs that guide their decisions making, and other faith based endeavors. while firm in their spiritual beliefs, they understand others may have a distinctly different set of guiding principles. they recognize the relationship between spirituality and identity in all individuals.
understand and be able to recognize the 4 principles of adaptation?
specificity, progressive overload, reversibility (rest and recuperation). individual differences
Principle of Rest and Recovery
the concept that adaptation not only requires overload but also requires rest to avoid over stressing the body.
specificity
the principle of stress suggesting activities should be closely centered around they primary outcome goal, train the way you want to adapt.
Reversibility
the principle that adaptation to stress can be lost over time if training is modified or stopped.
financial wellness
those who are financially well are fully aware of their current financial stare. they set long and short term goals regarding finances that will allow them to reach their personal goals and achieve self defined financial success
intellectual wellness
those who enjoy intellectual wellness engage in lifelong learning. they seek knowledge and activities that further develop their critical thinking and heighten global awareness, they engage in activities associated with the arts, philosophy, and reasoning.
Know how to calculate the Karvonen and traditional method formula and the key differences between it and the traditional method for calculating target heart rate?
A comparison of the two methods, reveals that the low and high end of the Karvonen formula is much higher than the Max Heart Rate method, even though the exact same percentages have been used. If the female in this example used the Karvonen Formula, she would find herself at a much higher intensity, especially at the low end of the range (120 vs. 149 bpm). How can this be? Aren't these formulas supposed to have the same objective? While it is true that both equations are used to estimate a target heart rate range, only the Karvonen Formula takes into account the RHR, the lowest possible heart rate that can be measured for that individual. The Max Heart Rate method assumes the lowest heart rate possible is "0," a number to be avoided if at all possible! Because of the difference between 0 and the maximum heart rate, the calculated percentages result in a much lower number.
define cardiorespiratory fitness and the adaptations/benefits that occur?
Ability to perform prolonged, large muscles dynamic exercise at moderate to high levels of intensity. benefits includes: improved extraction of oxygen from blood to muscles. improved cardiac function. decrease reading heart rate and blood pressure.