Personal Fitness: Chapter 1
What standards should adults 18-64 complete?
- 150 mins per week of moderate-intensity aerobic or 75 minutes of vigorous intensity aerobic -muscle strengthening activities two or more days per week
What are the recommendations for achieving calorie balance?
- 150 minutes of moderate physical activity a week - 60 to 90 minutes of activity daily to prevent regaining weight
What are the behavior modification principles?
- self analysis -positive outlook -commitment -environmental control -mindfulness -behavior analysis -goal setting -helping relationships -countering -monitoring -rewards
What are the benefits of physical activity and exercise?
-reduces premature mortality; reduces risk for many diseases -produces healthy muscles, bones, and joints -improves mood, cognitive ability, creativity, and short-term memory -reduces health care costs -improves quality of life
Percentage of the Leadings causes of death in the US? 1) Cardiovascular disease 2) Cancer 3) Other 4) CLRD 5) Accidents
1) 30.6% 2) 22.5% 3) 36.2% 4) 5.7% 5) 5%
What are the five parts of health related fitness?
1) Body composition 2) Cardio respiratory endurance 3) Muscular strength 4) Muscular endurance 5) Flexibility
What are the leading causes of death in America?
1) Heart Disease 2) Cancer 3) Lung issues 4) Accidents (car, drug, random)
What are the three most costly conditions which are coincidentally linked to obesity?
1) Hypertension 2) Angina 3) Type 2 Diabetes
What are the leading causes of preventable death in america?
1) Smoking 2) Heart Disease
How do we change unwanted habits?
1) asses situational cues or stressful experiences 2) remember that repetition is critical in developing a new habit 3) recognize that excessive stress triggers old habits
What is the trans-theoretical model for changing behavior?
1) precontemplation stage: unwilling to change behavior 2) contemplation stage: considering change within the next six months 3) preparation stage: preparing to change within the next month 4) action stage: actively changing a negative behavior or adopting a new healthy behavior; relapse is common 5) maintenance stage: maintaining behavioral change for up to five years 6) termination/adoption: (T) elimination an undesirable behavior (A) maintaining a positive behavior for more than five years
If you are not physically active what can occur by becoming physically active? If you are moderately active what can occur by increasing your level of physical activity?
1) regular moderate physical activity provides substantial benefits in health and well being 2) Increasing the level of physical activity yields even greater health benefits
What are the steps in the process of willful change?
1) stopping a negative behavior 2) preventing relapse to a negative behavior 3) developing a positive behavior 4) strengthening a positive behavior 5) maintaining a positive behavior
What percentage of deaths are genetic and not preventable?
16%
How much higher was the death rate from all causes for low fit men then high fit men?
3.4
What does the US rank in life expectancy? Who leads this list? What is their life expectancy?
33rd Japan 84.46 years
How much high was the death rate from all causes for low fit women then high fit women?
4.6
Average life span may decrease by how much in the coming decades? Why?
5 years obesity
What percentage of deaths have to do with cancer and heart disease?
53%
What standards should children over 6 years of age complete?
60 minutes of activity per day vigorous activity 3 times a week
What percentage of these diseases could have been prevented by healthy lifestyle choices?
80%
What is the ability to maintain the body in equilibrium?
Balance
But, why do women last longer?
Because they are better listeners and we pay more attention and change our behaviors
What is the amount of lean body mass and adipose tissue in the human body?
Body composition
What is the cycle of exercise?
Contemplate exercise, realize the need for exercise, consider fitness course, enroll in fitness course, participate in exercise, course ends, stop exercising, find excuses for not exercising, contemplate exercise
What are the categories of physical fitness?
Health related skill related
If there is an increase in physical activity, then there will be a significant reduction in deaths due to?
Heart disease, stroke, metabolic syndrome, type 2 diabetes, obesity, osteoporosis, colon and breast cancer, high blood pressure, depression, dementia, Alzheimer
What are the types of locus of control?
Internal External Continuum
What is short for metabolic equivalent; represents the rate of energy expenditure while sitting quietly at rest. This energy expenditure approximately 3.5 milliliters of oxygen per kilogram of body weight per minute or 1.2 calories per minute for a 70 kilogram person?
MET
What is the average life expectancy in the US?
Men: 77.1 Women: 81.9 Average: 79.6
What is any activity that requires an energy expenditure of 150 calories per day or 1000 calories per week?
Moderate physical activity
What is the ability for muscles to generate force and produce maximum force and maximum effort?
Muscular strength
What is energy expended doing everyday activities other than exercise?
Non exercise activity thermogenesis
What are the impediments to taking action?
Problems of competence, confidence, and motivation
What does a wellness life boost?
Quality of life and economic progress
What is the time required to initiate a response to a given stimulus?
Reaction time
What is the second greatest threat to public health?
SeDS
deaths that are attributed to a lack of regular physical activity
Sedentary Death Syndrome (SeDS)
What are the smart goals need to make a well conceived action plan that will help you attain your goal?
Specific measurable acceptable realistic time specific
What must we also have with physical activity to decrease the risk of disease and live a healthy life?
Wellness
What is self restraint against impulses that can be built slowly and gradually?
Willpower
What are people now worried about?
Worried that this new generation that has embraced technology and has not embraced going outside will lower the life span of people. However, we are attempting to fix this
What does vigorous activity require?
a MET level equal to or greater than 6 METs. associated with greater longevity. provides best improvements in aerobic capacity and factors aligned with cardiovascular health
What are benefits that are derived with a single bout of exercise? How long can it last?
acute (immediate) benefits 72 hours
what is the ability to change body position and direction quickly and efficiently?
agility
What are the components of skill related fitness?
agility, balance, coordination, power, reaction time, and speed
What is the process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health and well being?
behavior modification
What reminds us of who we are and our long term goals ?
brains prefrontal cortex
What is the ability of the heart lungs and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity?
cardio-respiratory endurance
What do physical activity and exercise prevent?
chronic disease and premature death
Illnesses that develop and last over a long time
chronic diseases
What must you do in the process of achieving your goals?
conduct evaluations and set a new one once you achieve it
What is the integration of the nervous system and the muscular system to produce correct graceful and harmonious body movements?
coordination
When does willpower decrease?
during depression, anxiety, anger, and loneliness
What are the dimensions of wellness?
emotional, occupational, social, physical, spiritual, environmental, and mental
what is of the study of epidemic diseases?
epidemiological
what is a type of physical activity that requires planned, structured and repetitive bodily movement done to improve or maintain one or more components of physical fitness?
exercise
What factors account for the current US life expectancy?
extremely poor health of some groups (Native Americans, African Americans), High levels of violence, and physical activity trends
What does our mind use to carry out automatic behavior? What part of the brain is this?
familiar cues corpus striatum
what is the achievable range of motion at a joint or group of joints without causing injury?
flexibility
What standards should adults 65+ complete?
follow adult guidelines as abilities allow
Fitness programs must emphasize what?
health related
What is a physical state encompassing cardio-respiratory endurance, muscular strength and endurance, muscular flexibility, and body composition?
health related fitness
What are some chronic disease related to lack of physical activity?
hypertension (high blood pressure), heart disease. diabetes, chronic low back pain, and obesity
What are chronic diseases also called?
hypokinetic diseases
what are diseases related to a lack of physical activity?
hypokinetic diseases
What are some examples of long term benefits of exercise?
improvement of muscle and bones, improvement of the quality of blood
what is the number of years a person is expected to live based on the persons birth year?
life expectancy
What is the extent to which a person believes he or she can influence what happens to them?
locus of control
What can a physically fit individual do?
meet both ordinary and unusual demands of daily life safely and effectively
Which gender is healthier genetically speaking? why?
men. they are built better and to last longer
What is defined as the equivalent of a brisk walk that noticeably increases the heart rate?
moderate- intensity aerobic physical activity
What is the desire to do something?
motivation
What is the ability for muscles to generate force not only once but over and over again?
muscular endurance
What does exercise contain?
one or more components of fitness
What is the bodily movement produced by skeletal muscles that require energy expenditure and produces progressive health benefits?
physical activity
What is the general capacity to adapt and respond favorably to physical effort?
physical fitness
what is the ability to produce maximum force in the shortest time?
power
It has been assumed that most deaths that occur before the age of 65 are?
preventable
What are characteristics that predict the chance for developing a certain disease?
risk factors
What are the components of fitness important for successful motor performance in athletic events and in lifetime sports and activities?
skill related fitness
What is relapse?
slipping or falling back into unhealthy behaviors or failing to maintain healthy behaviors
What is the ability to propel the body or a part of the body rapidly from one point to another?
speed
What factors have a negative impact on health?
technological advancements, nutrition, stress, and environmental factors
How can willpower be increased?
through exercise, balanced nutrition, adequate sleep, and quality time spent with others
What standards should pregnant and postpartum women complete?
two hours and thirty minutes of moderate intensity aerobic activity a week
What are people's core beliefs and ideals that are developed through experience learning and role models that govern behavior as people seek to act in accordance with their value. They change as people change?
value
what is defined as an activity similar to jogging that causes rapid breathing and a substantial increase in heart rate?
vigorous intensity aerobic physical activity
What is an all inclusive umbrella covering a variety of health related factors; the constant and deliberate effort to stay healthy and achieve the highest potential for well being?
wellness
When do people pursue change?
when it is rewarded
Where does does motivation come from?
within but it is triggered by external factors
Is exercise considered physical activity?
yes
