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
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
