PHE Review

What are the three leading excuses for not starting or staying with a physical activity program?

"I just don't have the time" "I don't know how to exercise" "I can't get the help i need"

People who are physically active are less likely than people who are inactive to develop _____ _____ and some types of _________.

Heart disease Cancer (colon cancer. lung cancer, and breast cancer)

_______ ________ ________ is the leading cause of preventable death among American women.

High blood pressure

What does the acronym IDEA stand for when planning and participating in a physical activity program?

Identify the problem Develop a list of solutions Evaluate your solutions Analyze how well your plan worked

What are the four behaviors that have been shown to lower the risk of high blood pressure by 80 percent?

Staying at a healthy weight, doing vigorous physical activities regularly, eating a healthy diet, and following other basic health advice

Give two examples from the book of "extrinsic rewards"

Theater tickets Fancy dinner

Climbing stairs burns as many calories per minute as what four activities listed in the book?

Walking Jogging Playing racquetball or tennis Hiking with a heavy backpack

Describe why progress isn't always in one direction?

You may stay in the stage of contemplation for a long time before you move forward . you may go through the stage of preparation quickly. Then you may stay in action for a short time, stumble, and end up back in preparation. This isn't a sign of failure, it is how change happens.

If it takes 7.5 to 10 minutes to walk/jog half of a mile it is considered ______ intensity.

moderate

What are the four stretching exercises recommended in the book?

1. Achilles tendon and calf stretch 2. Hurdler stretches 3. Quadriceps stretch 4. Lower-back stretch

What are the four important tips for goal setting that are mentioned in the book?

1. Be as specific as you can 2. Make it personal 3. Be realistic 4. Give yourself feedback

What are 3 strategies to experience the above mentioned calorie deficit?

1. Eating 500 fewer calories per day 2. Eating 250 fewer calories and increasing physical activity calories per day 3. Increasing physical activity by 500 calories per day

If you find yourself being undermined by negative thought that leave you feeling discourage, what are the four steps recommended in the book that should help?

1. Identify the negative thought 2. Decide whether the thought is right or wrong 3. Counter negative thoughts with a more accurate, reasonable, and positive response 4. Make a specific plan

14 minutes of stair-climbing daily does what two things to a person's cholesterol levels?

1. Lowered their total cholesterol levels 2. Improved their ratio of good to bad cholesterol

What are the six advice guidelines the book provides for weight loss goals?

1. Set a goal to lose just 5 percent of your current weight to start with 2. Plan to lose about .5 to 1 pound per week 3. Remember that plateaus are normal 4. Keep a positive attitude 5. Increase your physical activity level by increasing that total weekly minutes or steps before you start increasing the intensity. As you become fitter, increase the intensity level. 6. Emphasize eating fruits, vegetables, whole grains, and low-fat dairy products. Eat moderate amounts of fat and calories

What are four great ways to cope with stress that are recommended in the book?

1. Take a walk--or a swim or a bike ride 2. Relax--one body part at a time 3. Use your imagination 4. Have a laugh

What are two ways in which you burn most calories?

1. basic metabolism 2. physical activity

What are three things to older active people experience to a greater extend than older inactive people?

1. better quality of life 2. suffer fewer disabilities 3. more likely to remain independent

What four things does energy expenditure depend on?

1. your current body weight 2. how hard you push yourself (intensity) 3. how much time you spend engaging in an activity (duration) 4. how often you do the activity (frequency)

Climbing stairs burns almost ____ times more calories than riding the elevator or escalator.

10

The total number of calories you burn is the same whether you do three ____ minute bouts of activity or one _____ minute session

10 30

Moderate-intensity walking means walking a mile in ________ minutes, a pace of _______ mph.

15-20 minutes 3-4 mph

How many minutes per week of moderate-intensity activity are needed to improve the health of sedentary adults?

150 mins per week

Older adults who engage in moderate- or vigorous-intensity physical activity have ____ to ____ % lower mortality and up to _____% more years of healthy living.

28 44 53

One way to meet the Physical Activity Guidelines for Americans is to walk a minimum of ________ steps in ____ minutes on five days of the week.

3,000 30

It takes a deficit of _____ calories per day to lose 1 pound of body fat per week .

500 calories

Physical activity more than 12 times a month has decreased from what to what percent in middle aged adults?

53% to 43%

How many minutes per week of vigorous-intensity activity are needed to improve the health of sedentary adults?

75 minutes per week

Studies of adults recorded an average of how many hours of daily waking time spend being sedentary?

9 hours

Give two examples from the book of 'intrinsic rewards"

Going to a spinning class with others Enjoy walking or cycling

The healthiest way to lose weight is ______.

Gradually

What are the two back and core resistance training exercises recommend in the book?

Back extension and simple crunch or pelvic tilt

What are the six strategies to help recover from lapse in exercising?

Be honest, turn to your support troops, start planning immediately, set new goals, avoid negative messages, and focus on your strengths

Physical activity helps keep ____ _____ down, minimizes ____ _____ with age, and substantially lowers the risk of developing _______ ______ ________.

Blood pressure Bone loss Type 2 diabetes

What are the three C's of surviving stress?

Challenge, commitment, control

What are the six stress-busting tips recommended in the book?

Dead with the cause, call on your support troops, take care of yourself, take one thing at a time, learn to worry constructively, and accept the things you cannot change

People who reliably lose weight and keep it off combine these two practices .

Decrease the calories they eat and increase the calories they burn through physical activity

For those with chronic back pain exercise can offer what three benefits?

Eases chronic back pain, improves function, and minimizes disability

What are three common high-risk situations that make a person prone to lapsing?

Emotional upsets, travel, injuries and health problems

Maintaining muscular fitness can help prevent _____, which are a leading cause of disability as we age.

Falls

How does maintaining strong muscles help better control your weight?

It may help you better control your weight because muscle tissue burns calories even when you are sleeping.

Stretching exercises help people stay active by keeping _____ and ______ flexible.

Joints Muscles

What are the two upper and lower leg resistance training exercises recommended in the book?

Lunge and calf raise

4 examples of moderate-intensity activity

Lunges, push ups, brisk walk, get up and move between television shows and during commercials

What are the five important factors to help you maintain the physical activity habit you've worked hard to establish?

Making a commitment, planning well, being flexible, staying out of a rut, and having a positive attitude

Short-term goals can be as brief as ____ ____ or ____ ____ while ling-term goals should be a _______ or ______ in the future.

One day Several weeks Month Two

The epidemic of inactivity in the U.S. may be more harmful to our health than an ____ _____ _____ and it may be just as harmful as ______.

Overly rich diet Smoking

What does PAR-Q stand for and who should complete it prior to beginning a physical activity program?

Physical Activity Readiness Questionnaire If you are planning to become more physically active than you are now If you are between the ages 15 and 69 it will tell you if you should check with a doctor before you start

What are the five stages of change that most people go through along the way to adopting new habits and behaviors?

Precontemplation Contemplation Preparation Action Maintenance

4 examples of vigorous-intensity activity

Racewalking, jogging, running Tennis Racquetball Aerobic dancing

What are the three mental health benefits that can be derived from yoga?

Reducing stress and anxiety and easing depression

What are the three upper-body resistance training exercises recommended in the book?

Seated biceps curl, the triceps kickback, and the best press from the supine position

What are the seven types of support that can help a person start or continue a physical activity program?

a good listener, someone who's been there, someone who can offer knowledgable advice, an activity partner, someone who helps motivate you, someone who offers emotional support, and someone who offers practical help

If it takes more than 10 minutes to walk/jog half of a mile it is considered ____ intensity .

light

If it takes less than 7.5 minutes to walk/jog half of a mile it is considered ______ intensity.

vigorous

What are four confirmed health benefits associated with walking that are mentioned in the book?

weight control, good health, bright spirits, and high odds of staying healthy