Physical Fitness Exam 1

Which of the following is not associated with aerobic energy production? a. Occurs with oxygen b. Occurs without oxygen c. Dominant during short-term exercise d. Occurs during glycolysis

b. Occurs without oxygen

Exercise does not help prevent which of the following? a. Cardiovascular disease b. Type 1 diabetes c. Type 2 diabetes d. Osteoporosis

b. Type 1 diabetes

Cardiorespiratory fitness is measured in field tests that determine a person's a. HR max b. VO2 max c. HRR d. THR

b. VO2 max A field test (e.g., 1.5-mile run) can provide an estmte of VO2 max.

The period of light exercise prior to the workout is called a ________. a. flexibility test b. Warm-up c. Set of light reps d. Cool-down

b. Warm-up

A person in the ______________ stage of change has been fully participating in the new health behavior for less than 6 months. a. maintenance b. action c. contemplation d. new activity

b. action An individual in the action stage of change has been participating in a new health behavior for 6 months or less, but once this individual has moved beyond 6 months, she will be in the maintenance stage of change.

Total wellness can be achieved by balancing ________. a. cardiorespiratory fitness and flexibility b. all eight components of wellness c. physical and mental health d. diet and exercise

b. all eight components of wellness

What type of muscle action occurs as the muscle lengthens and controls the movement with resistance and/or gravity? a. concentric action b. eccentric action c. isometric action

b. eccentric action Eccentric Contractions are an important aspect of the adaptation to training. The eccentric contraction phase is responsible for muscle damage with overload/overtraining (DOMS).

Muscular strength is defined as the ability of a muscle to a. generate force over and over again b. generate maximal force c. shorten as it moves a resistance d. increase in size

b. generate maximal force Maximal strength is determined by the cross-sectional area of the muscle and number of motor units activated, as well as the biomechanical aspects of the muscle/joint in question.

Which of the following is not considered to be a health benefit of exercise? a. reduced risk of cardiovascular disease b. reduced risk of kidney disease c. reduced risk of diabetes d. reduced risk of bone loss with age

b. reduced risk of kidney disease

The overload principle can be utilized by ________. a. increasing time of the exercise b. using heavier weights and increasing the duration of the exercise c. Increasing the duration of the exercise only d. using heavier weights only

b. using heavier weights and increasing the duration of the exercise

________ muscle fibers contract slowly and are highly resistant to fatigue. a. Isometric b. Intermediate twitch c. Fast twitch d. Slow twitch

d. Slow twitch

Stages of Change Model

A framework for understanding how the process of behavior change occurs; includes six stages.

Enduarnce Training

A generic term that refers to any type of exercise aimed at improving cardiorespiratory endurance.

Adenosine Triphosphate (ATP)

A high-energy compound that is synthesized and stored in small quantities in muscle and other cells. The breakdown of this results in a release of energy that can be used to fuel muscular contraction.

Motor Unit

A motor nerve and all of the muscle fibers it controls.

Cycle Ergometer

A stationary exercise cycle that provides pedaling resistance so the amount of work can be measured.

Eccentric Muscle Action

Action in which the muscle develops tension as it lengthens while controlling the movement with gravity. Also called negative work.

Concentric Muscle Action

Action in which the muscle develops tension as it shortens against resistance and/or gravity. Also called positive work.

Explain how much exercise is required to achieve health benefits.

Although low levels of physical activity can provide some health benefits, moderate-to-high levels of physical activity are required to provide major health benefits. The threshold for health benefits is the minimum level of exercise required to achieve some health benefits.

Progressive Overload

Application of the overload principle to strength and endurance exercise programs.

Arteries

Blood vessels that carry blood away from the heart.

Veins

Blood vessels that transport blood toward the heart.

Lactic Acid

By-product of glucose metabolism, produced primarily during intense exercise (greater than 50%-60% of maximal aerobic capacity).

Responses

Changes that occur during exercise to help you meet the demands of the exercise session. These changes return to normal levels shortly after the exercise session.

Osteoporosis

Condition that involves the loss of bone mass.

Fascia

Dense but thin layer of connective tissue that surrounds the muscle.

Cardiovascular Disease (CVD)

Disease of the heart and blood vessels.

Outline the general components of an exercise prescription designed to improve cardiorespiratory fitness.

Each workout should include warm-up, workout, and cool-down phases. Consider the FITT exercise principle for the workout phase. Aerobic exercise performed 3 to 5 days per week at 50-85% of your heart rate reserve for 20-60 minutes is recommended to improve your cardiorespiratory endurance.

Glycolysis

Process during which carbohydrates are broken down in cells. Much of the anaerobic ATP production in muscle cells occurs during glycolysis.

Fiber Recruitment

Process of involving more muscle fibers to increase muscular force.

Improvement Phase

Ranges from 12 to 40 weeks. Progress is more rapid than in initial conditioning phase. Increase duration and frequency first, then start increasing intensity.

Adaptations

Semipermanent changes that occur over time with regular exercise. It can be reversed when a regular exercise program is stopped for an extended period of time.

SMART acronym

Specific, Measurable, Attainable, Realistic, Timely

Sit-Up Test

Test used to evaluate abdominal and hip muscle endurance.

Curl-Up Test

Test used to evaluate abdominal muscle endurance.

Stroke Volume

The amount of blood pumped per heartbeat (generally expressed in milliliters).

Cardiac Output

The amount of blood the heart pumps per minute.

Resting Metabolic Rate

The amount of energy expended during all sedentary activities. Also called resting energy expenditure.

Range of Motion

The amount of movement possible at a joint.

Intensity of Exercise

The amount of physiological stress or overload placed on the body during exercise.

Time (Duration) of Exercise

The amount of time invested in performing the primary workout.

Specificity of Training

The concept that the development of muscular strength and endurance, as well as cardiorespiratory endurance, is specific to both the muscle group exercised and the training intensity.

Heart Rate Reserve (HRR)

The difference between the maximal heart rate and resting heart rate.

Exercise Prescription

The individualized amount of exercise that will effectively promote physical fitness fr a given person.

Principle of Reversibility

The loss of fitness due to inactivity. Going too long between exercise sessions, or having an inconsistent routine. The speed at which fitness is lost depends on the component of physical fitness: Stopping strength training will result in slow, gradual loss of muscular strength; Stopping endurance-related exercise results in relatively rapid loss of muscular endurance.

VO2 max

The maximum amount of oxygen the body can take in and use during exercise.

Threshold for Health Benefits

The minimum level of physical activity required to achieve health benefits from regular exercise.

Heart Rate

The number of heart beats per minute.

Frequency of Exercise

The number of times per week that one exercises.

Target Heart Rate (THR)

The range of heart rates that corresponds to an exercise intensity of approximately 50-85% VO2 max. This range results in improvements in aerobic capacity.

Why is the heart considered "two pumps in one"?

The right side pumps deoxygenated blood to the lungs, and the left side of the heart pumps oxygenated blood throughout the body.

Muscle Action

The shortening of a skeletal muscle (causing movement) or the lengthening of a skeletal muscle (resisting movement).

List the factors that determine muscular strength.

The size of the muscle The number of fibers recruited

Type of Exercise

The specific type (mode) of exercise to be performed.

Training Threshold

The training intensity above which there is an improvement in cardiorespiratory fitness. This intensity is approximately 50% of VO2 max.

Ten Percent Rule

The training intensity or duration of exercise should not be increased by more than 10 percent per week.

Cross Training

The use of a variety of activities for training the cardiorespiratory system.

Starter Phase of Muscular Strength and Endurance

1-3 weeks Lighter weights, more repetitions Begin with only 1 set per exercise Frequency: twice a week

Blood flow through the heart

1. Deoxygenated blood enters the right side of the heart. Blood is pumped through the right atrium and ventricle and then to the lungs in the pulmonary circuit. 2. Blood gets oxygenated in the lungs and then goes back to the heart. 3. Blood enters the left side of the heart and is pumped through the left atrium and ventricle. 4. Blood leaves the heart through the aorta to be circulated throughout the body. This part of the system is the systemic circuit.

How do you evaluate cardiorespiratory endurance?

1.5-Mile Run Test 1-Mile Walk Test Cycle Ergometer Test Step Test

Describe the common field tests used to measure a person's level of cardiorespiratory fitness by estimating VO2 max.

1.5-mile run 1-mile walk Cycle Ergometer Test Step Test

How to calculate target heart rate

220-age= Heart Rate Max Heart Rate Max- Resting Heart Rate= Heart Rate Reserve Calculate 50-85% of Heart Rate Reserve and add Resting Heart Rate to obtain Target Heart Rate. 0.50 x Heart Rate Reserve= +Resting Heart Rate= Target Heart Rate 0.85 x HRR= +RHR = THR

Slow Progression Phase of Muscular Strength and Endurance

4-20 weeks Heavier weights, fewer repetitions Increase sets per exercise to 2-3 Increase frequency to 2-3 times per week

Maintenance Program

Exercising to sustain a desired level of physical fitness.

Overtraining

Failure to get enough rest between exercise sessions. It can lead to chronic fatigue, increased risk of infection, and injuries. To remedy, increase the period of rest between sessions, or reduce the intensity of the workouts, or both.

Tendons

Fibrous connective tissue that attaches muscle to bone.

Push-Up Test

Fitness test designed to evaluate endurance of shoulder and arm muscles.

Aerobic Exercise

Forms of exercise that primarily use the aerobic energy system and that are designed to improve cardiorespiratory fitness.

Hypertrophy

Increase in muscle fiber size.

Hyperplasia

Increase in the number of muscle fibers.

What are the three phases of the exercise prescription for improving cardiorespiratory fitness?

Initial Conditioning Phase Improvement Phase Maintenance Phase

Why is time management so important in staying motivated to maintain a regular exercise routine?

It will make it stick to people. It is the highest dropout rate. It will improve people's fitness and health drastically.

Intellectual Wellness

Keeping your mind active through life-long learning.

What are the 6 common barriers to change?

Lack of Knowledge Lack of Motivation Denial Perceived Vulnerability Low Self-Efficacy Lack of Social Support

One-Repetition Maximum

Measurement of the maximum amount of weight that can be lifted one time.

Diabetes

Metabolic disorder characterized by high blood glucose levels.

Differentiate between muscle exercise and muscle action.

Muscle action is the shortening or lengthening of a muscle, whereas muscle exercise is the type of exercise the muscle is doing.

Precontemplation Stage

No current plan to change their unhealthy behavior.

Set

Number of repetitions performed consecutively without resting.

1.5-mile run test

One of the simplest and most accurate assessments of cardiorespiratory fitness.

Capillaries

Thin-walled vessels that permit the exchange of gases (oxygen and carbon dioxide) and nutrients between the blood and tissues.

Alveoli

Tiny air sacs in the lungs that are the site of gas exchange.

List the major functions of the circulatory and respiratory systems.

Together, these systems deliver oxygen and nutrients throughout the body, and remove waste products from tissues.

Valsalva Maneuver

Trying to exhale against a closed airway during an intense muscle contraction; can reduce blood flow to the brain and cause dizziness and fainting

Isometric

Type of exercise in which muscular tension is developed, but the body part does not move. Also called static exercise.

Isotonic

Type of exercise in which there is movement of a body part. Most exercise or sports skills are this. Also called dynamic exercise.

Isokinetic

Type of exercise that can include concentric or eccentric muscle actions performed at a constant speed using a specialized machine.

Interval Training

Type of training that includes repeated sessions or intervals of relatively intense exercise alternated with lower-intensity periods to rest or recover.

Systemic Circuit

Vascular system that circulates blood from the left side of the heart, throughout the body, and back to the right side of the heart.

Pulmonary Circuit

Vascular system that circulates blood from the right side of the heart, through the lungs, and back to the left side of the heart.

Aerobic

With oxygen; in cells, pertains to biochemical pathways that use oxygen to produce energy. Uses carbohydrates, fats, or proteins for fuel. Used for longer-duration exercises.

Anaerobic

Without oxygen; in cells, pertains to biochemical pathways that do not require oxygen to produce energy. Uses carbohydrates for fuel. Supplies energy for short-term, high-intensity exercises.

Where do you measure your heart rate?

You can measure at either the radial artery in the wrist just under the thumb or the carotid artery in the neck below the jawline.

___________________________________ are the blood vessels that take blood away from the heart. a. Arteries b. Veins c. Capillaries d. Venules

a. Arteries Arteries are the blood vessels that move oxygen-rich blood away from your heart. Veins return oxygen-depleted blood back to the heart.

Jenna goes out of her way to recycle and walk to school instead of driving her car. Which area of wellness is Jenna demonstrating a high level of? a. Environmental wellness b. Sociological wellness c. Social wellness d. Emotional wellness

a. Environmental wellness

Elite sprinters are predominantly built with ________. a. Fast twitch fibers b. Slow twitch fibers c. Intermediate fibers d. Slow and fast twitch fibers

a. Fast twitch fibers

The use of a variety of intensities for training the cardiorespiratory system is known as ________. a. Interval training b. Cross training c. High-intensity interval training d. Endurance training

a. Interval training

An eccentric muscle contraction is also known as ________. a. Negative work b. Positive work c. Static work d. Positive and negative work

a. Negative work

A slow-twitch muscle fiber a. contracts slowly and produces small amounts of force. b. contracts rapidly and generates great amounts of force. c. contracts rapidly, produces great force, and fatigues rapidly. d. fatigues rapidly and is ideal for short bursts of activity.

a. contracts slowly and produces small amounts of force. The slow-twitch fiber is recruited first during low-intensity activities. Slow fibers are also the most fatigue resistant.

______________ is not a component of wellness. a. exercise b. spiritual health c. social health d. emotional health

a. exercise Although exercise is not a component of wellness, it can help you achieve physical health, which is one f the components of total wellness.

Routine stretching would improve which component of physical fitness the most? a. flexibility b. muscular strength c. muscular endurance d. cardiorespiratory endurance

a. flexibility

Which of the following is a benefit of a regular strength-training program? a. reduces the incidence of back pain b. increases VO2 max c. reduces the incidence of colds d. increases endurance exercise capacity

a. reduces the incidence of back pain Strength Training is specific to the muscle being used during the training. Lower back pains are often associated with weak and shortened back muscles. After strength training the back muscles, the incidence of lower back pain may be reduced.

The anaerobic energy pathway is predominately responsible for production of ATP during which of the following activities? a. wrestling b. 800-meter run c. 400-meter swim d. 30-minute brisk walk

a. wrestling Activities that promote muscle strength and endurance, such as wrestling, utilize the anaerobic energy pathway to create ATP and provide energy to muscles.

Which of the following terms means "with oxygen"? a. Anaerobic b. Aerobic c. Deoxygenated d. Energized

b. Aerobic

________________________ is an adaptation resulting from a regular aerobic exercise program. a. Lower maximal heart rate b. Lower resting heart rate c. Faster breathing rate d. All of the above

b. Lower resting heart rate As an individual's cardiorespiratory fitness level increases, resting heart rate will decrease because the heart becomes more efficient at pumping blood throughout the body. This allows the heart to beat fewer times per minute to pump the same amount of blood.

Healthy People 2020 includes several objectives associated with achieving healthy lives among all people. Which of the following would not be included? a. reduce the proportion of adults who engage in no leisure-time activity b. work only with people who do not have health insurance c. increase the proportion of adults who get the recommended amount of sleep. d. reduce the death rates due to breast cancer, prostate cancer, and melanoma

b. work only with people who do not have health insurance

The current public health recommendation is for adults to achieve a minimum of ____________ minutes of moderate-intensity physical activity each day. a. 15 b. 20 c. 30 d. 60

c. 30 Current guidelines indicate that a minimum of 30 minutes of moderate exercise each day can produce numerous health benefits.

Exercise intensity should be at least ____________% of heart rate reserve to improve cardiorespiratory endurance. a. 85 b. 70 c. 50 d. 25

c. 50 You should exercise at a level of at least 50% of your heart rate reserve n order to improve health-related physical fitness and cardiorespiratory endurance.

Which of these is a major muscle of the back? a. Gastrocnemius b. Temporalis c. Latissimus dorsi d. External oblique

c. Latissimus dorsi

What does "M" and "A" stand for in SMART? a. measurable; activity b. maintenance; attainable c. Measurable; attainable d. Maximal; analyze

c. Measurable; attainable

Which of the following is NOT an example of aerobic exercise? a. running b. swimming c. abdominal toning class d. spinning class

c. abdominal toning class Aerobic exercises include activities that promote cardiorespiratory fitness, such as jogging, swimming, and cycling.

Which of the following is not a component of health-related fitness? a. muscular strength b. body composition c. agility d. flexibility

c. agility Agility may be important fr sport performance, but it is not linked to improved overall health and therefore is not considered a major component of health-related physical fitness.

Jordan learned from his exercise science class that _______________________ individuals experience a slower decline in working capacity as they get older. a. sixty year old b. moderately trained c. highly trained d. female

c. highly trained

_______________________ is any body movement produced by skeletal muscles that result in energy expenditure. a. exercise b. physical fitness c. physical activity d. health-related fitness

c. physical activity Physical activity is any type of occupational, leisure, or lifestyle-related physical movement. Exercise is one example of leisure physical activity.

Muscle action consists of ________. a. shortening of the skeletal muscle b. lengthening of the skeletal muscle c. shortening and lengthening of the skeletal muscle d. only isometric contractions

c. shortening and lengthening of the skeletal muscle

The principle of ________ states that the effect of exercise training is specific to those muscles involved in the activity. a. Progression b. Reversibility c. specificity d. recuperation

c. specificity

Current physical activity guidelines recommended for adults include at least ________. a. 60 minutes per week of moderate-intensity exercise b. 150 minutes per week of high-intensity exercise c. 100 minutes per week of moderate-intensity exercise d. 150 minutes per week of moderate-intensity exercise

d. 150 minutes per week of moderate-intensity exercise

All Americans can improve their health by engaging in ____________________ of ______________________________ physical activity most days of the week. a. 60 minutes; light- to moderate-intensity b. 30 minutes; moderate- to high-intensity c. 20 minutes; moderate- to high-intensity d. 30 minutes; light- to moderate-intensity

d. 30 minutes; light- to moderate-intensity

Energy is stored in muscle cells in the form of ________. a. THR b. Carbohydrate c. Lactic acid d. ATP

d. ATP

ATP stands for ________ triphosphate. a. Atropine b. Alanine c. Anaerobic d. Adenosine

d. Adenosine

__________________________________ is a response during exercise. a. Faster heart rate b. Increased cardiac output c. Faster breathing d. All of the above

d. All of the above Increases in heart rate, cardiac output, and breathing are normal physical changes you will experience during cardiorespiratory exercise.

_______________________________ and _________________________ are the two biggest factors that influence health and longevity. a. Health care; lifestyle b. Environment; health care c. Genetics; environment d. Lifestyle; genetics

d. Lifestyle; genetics

Which of the following should be considered when you are planning to make a behavior change? a. number of behaviors you want to change and effort involved b. motivation for behavior change c. current behavior patterns d. all the above

d. all the above Assessing your current behavior--including number and effort of behaviors you want to change, your motive for behavior change, and current behaviors patterns--is an important step to take when planning a change.

Which of the following is a health benefit of regular physical activity? a. reduced risk for osteoporosis b. reduced risk for heart disease c. improved psychological well-being d. all of the above

d. all the above Reduced risk of osteoporosis and heart disease, as well as improved mental health, are all benefits of regular physical activity.

Which of the following should be the general rule to follow to increase strength in a weight-training program? a. high resistance---high repetitions b. low resistance---low repetitions c. low resistance---high repetitions d. high resistance---low repetitions

d. high resistance---low repetitions Muscle overload (high resistance) is necessary to see strength gains. With high resistance, the number of repetitions due to the overload is limited. therefore, high resistance lifting necessitates low repetitions.

Weight-bearing activities are particularly important for ________. a. reducing the risk of cardiovascular disease b. lowering blood glucose levels c. reducing the risk of lung cancer d. increasing bone density

d. increasing bone density

Which of the following is NOT a key principle of exercise training? a. principle of specificity b. principle of progression c. principle of recuperation d. principle of overcompensation

d. principle of overcompensation Supercompensation is not one of the five key principles of exercise training.

Exercise prescription should be ________. a. tailored to meet the needs of the individual including personal goals b. based on age and gender along with personal goals c. tailored to meet short-term and long-term goals d. structured to meet personal needs and personal goals, and should include mode, warm-up, conditioning period and cool-down

d. structured to meet personal needs and personal goals, and should include mode, warm-up, conditioning period and cool-down

Slow Twitch Fibers (Type 1)

Red muscle fibers that contract slowly and are highly resistant t fatigue. These fibers have the capacity to produce large quantities of ATP aerobically.

Financial Wellness

The ability to live comfortably on your income and have the means to save and manage money responsibly.

Physical Activity

Movement of the body produced by a skeletal muscle that results in energy expenditure.

Fast Twitch Fibers (Type IIX)

Muscle fibers that contract rapidly but fatigue more quickly than slow-twitch fibers.

List and explain the physiological adaptations to strength training.

Muscle size increases primarily because of hypertrophy of muscle fibers. Strength training promotes positive changes in both body composition and flexibility. The rate of improvement in weight training depends on initial strength level. Early in the weight-training program, women gain strength as quickly as men do.

Describe the need for muscular strength and endurance over the lifespan.

Muscular strength and endurance re important fr numerous daily tasks. Strength training can reduce low back pain, reduce the incidence of exercise-related injuries, decrease the incidence of osteoporosis, and help maintain functional capacity that normally decreases with age. Muscular strength is the ability to generate maximal force, whereas muscular endurance is the ability to generate force over and over again. Strength training can improve a muscle's resting metabolic rate.

Describe the methods used to evaluate a person's muscular strength and endurance.

Muscular strength test: One-repetition maximum (1 RM) test (recommended for experienced lifters only); Estimated 1 RM test, to reduce possible injury (recommended for beginner to intermediate lifters). Muscular endurance tests: Push-up test; Sit-up or curl-up test.

List and describe the guiding principles of exercise training designed to improve physical fitness.

Overload principle Principle of progression Principle of specificity Principle of recuperation Principle of reversibility

What can too much exercise do?

Overtraining reduces body's immunity to disease. Results in increased levels of stress hormones. Light to moderate exercise training boosts the immune system and reduces the risk of infections

Internal Locus of Control

Perception that one has control of most of the events of one's life.

External Locus of Control

Perception that the events of one's life are outside of his or her control.

Action Stage

Person is actively working toward change. Relapse is common during this stage, but can occur at any level.

What is the difference between physical activity and exercise?

Physical Activity: All physical movement, regardless of the level of energy expended or the reason you do it; Can involve occupational, lifestyle, or leisure activities. Exercise: A type of leisure-time physical activity; Performed specifically to improve or maintain physical fitness and achieve health benefits; Involves planned, structured, and relatively high-intensity activities like fitness/conditioning activities and sports.

Outline the 8 components of wellness.

Physical, Emotional, Intellectual, Spiritual, Social, Environmental, Occupational, and Financial Wellness

Preparation Stage

Plan to take action within a month.

Explain how the concepts of frequency, intensity, and duration are applied to weight training.

Progressively overloading a muscle can be accomplished by changing the frequency, intensity, and/or duration of the activity. Increasing the weight lifted increases the intensity of the exercise. Increasing the repetitions increases the duration of the exercise. Exercising 2-3 days per week is optimal for strength gains, and one high-intensity session per week is sufficient to maintain new strength levels. Exercising 3-5 days per week is adequate to improve muscular endurance.

What are other strength training adaptations?

Rate of improvement: Depends on initial strength level; Rapid strength gains in relatively untrained beginners; More gradual gains in trained people with high levels of strength. Gender differences: Little difference in initial responses to strength training; After long-term training, men show greater gains due to higher testosterone levels.

Cool Down

A 5- to 15-minute period of low-intensity exercise immediately following the primary workout. Lowers body temperature and allows blood to return from the muscles to the heart. Failure to redistribute the blood after intense exercising may cause fainting or lightheadedness. Best method is to do low-intensity exercises using the same muscle groups used in the workout. For example, slow walking following a running workout.

Warm-Up

A brief (5-15 minute) period of exercise that precedes a workout. Usually low-intensity, whole-body exercises that are similar to those you will perform during your workout. Designed to elevate muscle temperature and increase blood flow to muscles used in workout. May reduce the risk of muscle and tendon injuries.

Occupational Wellness

A high level of satisfaction in your job or chosen career.

Explain how lifestyle plays a role in overall wellness and why it is important to assess your current health habits.

A lifestyle that incorporates healthy behaviors will promote wellness and enhance your quality of life. Reducing or eliminating unhealthy behaviors and making healthy choices will lead to higher levels of wellness.

What is the transtheoretical model of change.

A model used to determine a patient's willingness to change: pre-contemplation, contemplation, preparation, action, maintenance, termination

Self-Efficacy

A person's belief in his or her ability to accomplish a specific goal.

Define Wellness.

A state of optimal health that encompasses all the dimensions of well-being.

Explain the necessity of SMART goals and be able to create a behavior change action plan.

A well-designed action plan based on SMART goals is a helpful tool for successful behavior change. Your plan should include meaningful and healthy rewards for reaching your goals. A behavior change contract documents your goals and is witnessed by another person. Keeping a record of your progress can help you stay on track. Setbacks and challenges are inevitable; when you plan for them, you can refocus and move forward.

Muscular Endurance

Ability of muscle to generate a submaximal force repeatedly. Related to, but not the same as, muscular strength: Gains in muscular strength can improve muscular endurance; Gains in muscular endurance do not improve muscular strength.

Flexibility

Ability to move joints freely through full range of motion. Without regular stretching, muscles and tendons shorten and become tight.

Maintenance Stage

After 6 months, change has become a habit and requires less conscious effort.

Termination Stage

After maintaining behavior for 5 years, behavior is now normal behavior and there is no fear of relapse.

Cardiorespiratory Endurance

Also referred to as aerobic or cardiorespiratory fitness. Indicates heart's ability to pump oxygen-rich blood to muscles during exercise. Indicates muscles' ability to utilize oxygen in the blood. The ability to perform aerobic exercises for a prolonged period of time.

Muscular Strength in Chapter 4

Amount of force muscle can generate, based on: Size of the muscle (primary factor)- The larger the muscle, the greater the force produced, Testosterone promotes increase in muscle size; Number of muscle fibers recruited during a movement- The more fibers that are stimulated, the greater the force generated, Regulated voluntarily through the nervous system.

Principle of Progression

An extension of the overload principle. Overload is increased gradually during the course of a physical fitness program. Slow increase first 1-6 weeks of a program. Steady, progressive overload increase next 6-20 weeks. Once desired fitness level is achieved, develop a maintenance program to sustain the benefits. Training intensity or exercise duration should be increased by no more than 10% per week.

What are the 2 systems in muscle cells that produce ATP?

Anaerobic (without oxygen) Aerobic (with oxygen)

How can wellness be achieved in practicing a healthy lifestyle?

Assessing habits, changing unhealthy habits, increasing physical activity, finding creditable health information.

Describe wellness goals defined in the Healthy People 2020 initiative.

Attaining high-quality, longer lives Reducing the risk of injury and premature death Achieving health equity Eliminating disparities Improving the health of all groups

Contemplation Stage

Awareness of need for behavior change and intends to change within the next several months.

Principle of Recuperation

Recovery periods between exercise sessions allow adaptation to exercise stress. 24 hours of rest, or more, is essential for achieving maximal benefit from exercise.

Identify and discuss the five major components of health-related physical fitness.

Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Define cardiorespiratory endurance and VO2 max and explain the importance of VO2 max as a measure of cardiorespiratory endurance.

Cardiorespiratory Endurance: Indicates heart's ability to pump oxygen-rich blood to muscles during exercise. Indicates muscles' ability to utilize oxygen in the blood. VO2 max: maximal aerobic capacity (the maximum amount of oxygen the body can take in and use during exercise). VO2 max measures the endurance of the cardiorespiratory system and the exercising skeletal muscles.

Does creatine supplementation increase muscle size and strength?

Creatine (Cr) is an important energy source. Phosphorylated creatine (PCr) is an immediate source to replenish ATP. You need about 2 grams of Cr in your diet per day to maintain normal levels. Research shows that supplementation can prevent depletion and may, in some people, increase the amount stored by the body. PCr may increase the amount of work done in repeated, short duration, maximal work bouts. Supplementation may produce side effects (stomach pain, nausea, diarrhea, muscle cramping).

Social Wellness

Developing and maintaining meaningful interpersonal relationships.

What are training techniques for cardiorespiratory endurance?

Endurance training = any type of exercise aimed at improving cardiorespiratory endurance (most common type is continuous activity). Cross training: Alternate multiple training modes; May reduce boredom in training sessions; May reduce risk of overuse injuries; Improves overall cardiorespiratory endurance, not training specificity; Some people enjoy increased variety. Interval training: Often used by athletes and others who are at a higher fitness level; Uses repeated sessions (intervals) of higher-intensity exercises alternated with lower-intensity exercises; May be used to spur gains in intensity during improvement phase; Should not be done on a daily basis.

Explain how ATP is used for energy during exercise and identify the energy systems involved in the production of ATP for muscular contraction.

Energy: The fuel needed for muscle motion; Derived from the breakdown of food. Energy released from the breakdown of food creates a compound called ATP (adenosine triphosphate). ATP is made and stored in small amounts in muscle and other cells. The breakdown of ATP releases energy in a form that muscles can use for movement. It is the only compound in the body that can provide this immediate source of energy; therefore, ATP must be available for muscles in order for them to contract.

Discuss the strategies tactics that are effective for maintaining motivation for change and eliminating barriers to change.

Examining the benefits of behavior change and increasing self-efficacy can help you stay motivated for behavior change. Visualization, positive self-talk, positive role models, and social support are factors that contribute to increasing self-efficacy. Six common barriers to change are lack of knowledge, lack of motivation, denial, perceived invulnerability, low self-efficacy, and lack of social support. Identifying and eliminating barriers is key to successful change.

How to choose the right exercise shoe?

Exercise shoes vary in their design and function. Determine which type of shoe will best meet your arch-support needs. Shop for shoes late in the day when foot swelling may be similar to that during exercise. Make sure that there is thumb width between the end of your longest toe and the end of the shoe. The foot should not slide around in the shoe. Shoes should feel good on the day you buy them. If in doubt about size, buy the larger size.

Explain the nature of exercise and its health benefits.

Exercise: A type of leisure-time physical activity. Performed specifically to improve or maintain physical fitness and achieve health benefits. Involves planned, structured, and relatively high-intensity activities like fitness/conditioning activities and sports. Health Benefits: Reduces the risk of cardiovascular disease, cancer, and diabetes. Increases bone mass. Delays aging. Increases longevity. Improves physiological well-being.

What are the key elements of exercise prescription.

Fitness goals (short-term and long-term) Mode of exercise (type of activity) Warm-up Primary conditioning period (the workout) and Cool-down FITT principle The "dose" of exercise required to effectively promote physical fitness is called the exercise prescription. Exercise training programs should be individualized based on factors that include your age, health status, and fitness.

FITT Principle

Frequency: Number of times per week you exercise. Intensity: amount of physiological stress placed on the body during exercise. Time/duration: length of time performing primary workout. Type: the specific activity to be performed.

Spiritual Wellness

Having a sense of meaning and purpose in life. The ability to experience love, joy, pain, peace, and sorrow; and to care for and respect all living things.

What are some responses to exercise?

Heart rate and stroke volume increase, resulting in increased cardiac output Arteries dilate, or expand Breathing rate increases

What is HIIT and results from recent discoveries?

High-Intensity Interval Training Results in both cardiovascular and skeletal muscle adaptations; Results in aerobic metabolic changes; Can safely be incorporated into the exercise routine of most individuals.

Muscular Strength

How much force a muscle (or muscle group) generates during a single maximal contraction. Allows optimal functioning in everyday tasks.

Discuss the general principles for developing a strength and endurance training program.

In the context of strength and endurance training, the progressive overload principle means that you need to progressively increase the amount of resistance with which you train. The intensity of training determines whether you primarily increase muscular strength or endurance. High-intensity training will increase muscular strength and size; low-intensity training will increase muscular endurance.

Physical Wellness

Includes maintaining a healthy body weight and achieving physical fitness. Also includes proper nutrition, performing self-exams, and practicing personal safety.

Emotional Wellness (Mental Health)

Includes social skills, positive interpersonal relationships, self-esteem, and the ability to cope with routine stress of daily living (emotional stability). The ability to respond to life situations in an appropriate manner.

Environmental Wellness

Includes the influence of the environment on your health, as well as your behaviors that have an effect on the environment.

Phases in developing an individualized exercise program

Initial Conditioning Improvement Maintenance

Overload Principle

Is a key component of all conditioning programs: To improve fitness, the muscular and cardiorespiratory systems of the body must be stressed. Is achieved by increasing: Intensity of exercise (such as using heavier weights) and Time (duration) of exercise. Examples of this via duration include: Working a muscle longer by increasing the number of repetitions and Holding a stretch for a longer period of time, or stretching the muscle to a longer length. It does not mean engaging in painful or exhausting workouts.

What are the muscle exercise classifications?

Isometric Concentric Eccentric

What are the skeletal muscle exercise classifications?

Isotonic Isometric Isokinetic

What is the cardiorespiratory system?

It is made up of the following two systems: The cardiovascular system (the heart and blood vessels); The respiratory system (the lungs and muscles involved in respiration). Together, these systems deliver oxygen and nutrients throughout the body, and remove waste products from tissues. Exercise challenges the cardiorespiratory system by increasing the demand for oxygen and nutrients in working muscles.

List the four major barriers to physical activity and describe strategies that can be used to overcome each barrier.

Lack of time: Schedule a time to exercise for at least 30 minutes to a hour. Social and environmental influences: Have someone to go to the gym with. Inadequate resources: Go to a personal trainer to find the right exercise prescription for you. Lack of motivation/commitment: Having someone to go with you to the gym will help you stay motivated to go. Only 20% of adults in the US meet the required physical activity guidelines to achieve the threshold for health benefits.

Initial Conditioning Phase

Lasts roughly 2-6 weeks, depending on your initial fitness level. Start at a comfortable intensity level. Increase duration or intensity gradually (separately, not both at once). Goal of 20 to 30 minutes of low to moderate (40-60% H R R) activity by end of the phase. Be aware of body pains, and rest as needed.

Explain the benefits of developing cardiorespiratory fitness.

Lower risk of cardiovascular disease (C V D) Increased longevity Reduced risk of type 2 diabetes Lower blood pressure Increased bone density in weight-bearing bones Improved self-esteem and body image Improved muscle tone and easier weight control Improved sleep quality Increased energy Regular exercise is needed to improve your cardiorespiratory endurance.

Workout (Primary Conditioning Period)

Major components are frequency, intensity, time/duration, and type/mode of exercise. Known as the FITT principle. Methods of measurement include heart rate, counting repetitions to fatigue, or degree of tension in a stretch. Does not include warm-up or cool-down. 20-30 minutes per exercise session (at 3+ sessions per week) is minimum time required to improve fitness.

What are the variations in muscle fiber types?

Most people have roughly equal numbers of all three types Elite endurance runners/marathoners have more slow-twitch fibers Elite speed runners/sprinters have more fast-twitch fibers There is a possible genetic link between a predominance of fast-twitch fibers and certain diseases, such as obesity and diabetes Research indicates fibers might be able to convert from one type to another through training Fiber recruitment: process involving more muscle fibers to increase muscle force

What are the objectives of Healthy People 2020?

Reduce the proportion of adults who engage in no leisure-time activity. Reduce the death rates due to breast cancer, prostate cancer, and melanoma. Increase the proportion of physician office visits that include counseling or education related to nutrition or weight. Increase the number of states with nutrition standards for foods and beverages provided to preschool-age children in childcare. Increase the proportion of adolescents who are connected to a parent or other positive adult caregiver. Reduce the proportion of adolescents who engage in disordered eating behaviors. Reduce the proportion of persons engaging in binge drinking of alcoholic beverages. Increase the proportion of older adults who are up to date on a core set of clinical preventative services. Increase the proportion of adults who get sufficient sleep.

Emotional Stability

Refers to how well you deal with day-to-day stressors.

Body Composition

Relative amounts of fat and lean tissue in your body. High percentage of body fat (obesity) is associated with: Increased risk of developing CVD; Type 2 diabetes; Some cancers; Regular exercise is an important factor in promoting loss of body fat and maintaining a healthy body weight.

Discuss the roles and adaptations of the cardiovascular and respiratory systems during exercise and training and identify the major changes that occur in skeletal muscles and the cardiorespiratory system in response to aerobic training.

Responses to exercise: Short-term changes that occur during and immediately after exercise. Include increases heart rate, stroke volume, cardiac output, and breathing rate. Adaptations to exercise: Changes over time that accrue with regular exercise. Include decrease resting heart rate, increased stroke volume, improved body composition.

What are some adaptations to exercise?

Resting heart rate decreases Maximum stroke volume increases VO2 max increases Respiratory muscle endurance improves Muscles' capacity to produce aerobic energy increases Adaptations are lost/reversed if exercise is stopped for an extended period

Intermediate Fibers (Type IIA)

Serve as a combination of the other two types Contract rapidly, produce great force, and resist fatigue

How do you design your aerobic exercise program?

Set goals (short-term and long-term). Warm-up (5-10 minutes of low-intensity exercise). Workout (F I T T principle): Frequency (e.g., 3-5 times per week); Intensity (e.g., 50-85% of maximal heart rate): Training threshold, Target heart rate (THR), Heart rate reserve (HRR), and Borg Rating of Perceived Exertion (R P E); Time/duration (e.g., 20-60 minutes per session); Type/mode of exercise (e.g., jogging, cycling, rowing). Cool-down (light exercise and stretching).

What are the keys to have a successful behavior change?

Setting Specific and appropriate goals. Documenting these goals in a behavior change. Creating a specific plan of action. Monitoring your progress toward each goal. Creating a plan to deal with challenges and relapses. Establishing meaningful rewards for achieving your goals.

What are the skeletal muscle fiber types?

Slow Twitch Fibers Fast Twitch Fibers Intermediate Fibers

Maintenance Phase of Muscular Strength and Endurance

Starts around week 20 Requires a long-term commitment to maintain gains The effort needed to maintain gains is not as great as the initial effort As little as one workout a week can maintain strength

Principle of Specificity

States that exercise training effect is specific to those muscles involved in the activity. Explains the importance of varied exercises for overall fitness improvement. Also applies to the types of adaptations that occur in the muscle. For example, strength training will not greatly improve muscular endurance.

What can anabolic steroid use do?

Synthetic forms of hormone testosterone. Serious side effects which can be lethal: Liver cancer, High blood pressure, Increased levels of "bad" cholesterol, Severe depression, Prostate cancer. Chemical precursors (androstenedione, D H E A, etc.) do not significantly increase strength or lean body mass.

Healthy People 2020

The current set of goals aimed at attaining high-quality, longer lives reducing the risk of injury and premature death.

Motivation

The drive that provides direction and gives you the persistence to achieve your goals.

What are types/modes of weight training programs?

The greatest strength gains are made with a training program using low repetitions and high resistance, while the greatest improvements in endurance are made using high repetitions and low resistance. Isotonic programs include exercises with movable loads. Isometric training includes exercises in which a muscle contracts at a fixed angle against an immovable object. Isokinetic exercises involve machines that govern the speed of movement during muscle contraction.

Name the major components of the cardiorespiratory system and describe their functions.

The heart: Right side = pulmonary circuit; Left side = systemic circuit. Blood vessels: Arteries, veins, and capillaries. The lungs: During exhalation, carbon dioxide is released into the air. During inhalation, oxygen is brought into the lungs, where it enters alveoli (tiny air sacs), and then passes into capillaries. Sends oxygen-rich blood back to the left side of the heart to start the process over again.

Describe the basic anatomy and physiology of muscle.

There are about 600 skeletal muscles in the body. Primary functions: provide force for movement, maintain posture and regulate body temperature. Muscle shortening or lengthening during a muscle action is what causes the body to move. Muscle function: Motor Unit—motor nerves and muscle fibers it controls. Various Sizes: A motor nerve can innervate a few muscle fibers for fine motor control; A motor nerve can innervate many muscle fibers for gross motor movement.

How much exercise is enough?

Threshold (minimum level) for health benefits: 30-60 minutes of moderate to high intensity exercise performed 3-5 days per week will likely achieve health benefits and reduce all causes of death. The U.S. government recommends at least 150 minutes of moderate-intensity exercise (or 75 minutes of vigorous exercise) per week for adults ages 18-64 years. The activity time can be divided into smaller segments throughout the day. Note this exercise dose may not prevent weight gain; longer workouts are likely to achieve additional benefits.

Explain the process of behavior change and describe the six phases that are part of the stages of change model.

To change a behavior, you must first recognize that the behavior is unhealthy and that you can make changes. Precontemplation Contemplation Preparation Maintenance Termination Assessing your current lifestyle and habits is an important first step in changing unhealthy behaviors.

How do you stay motivated during cardiorespiratory endurance exercise program?

To maintain your motivation for strength fitness, make it fun (facility and equipment must be encouraging), design a good routine (it must be realistic-not to hard or too easy), and find a compatible training partner (one that helps with lifts and provide verbal encouragement). Don't get discouraged by initial aches or pains; they will lessen over time and you will begin to feel and look better.

What are safety concerns in weight training program design?

Use spotters Use collars on the ends of free weight bars Don't drop weights Always warm up Breathe during exercises Use slow movements Maintain stability of core muscles, spine Start with light weights and work up gradually

Maintenance Phase

Usually reached after 16-28 weeks of training. Fitness goal has been achieved Continue exercising regularly, but no need to continue increasing duration, frequency, and intensity. Key factor in maintaining cardiorespiratory fitness is exercise intensity.

What is Borg's rating of perceived exertion?

When estimating R P E, consider overall effort: Breathing rate; Amount of sweating; Muscle fatigue. 15-point scale, ranging from 6 to 20: 6 on the scale means that there is no level of exertion; 8-11 on the scale is common during the warm-up or cool-down phase of the workout; 12-16 on the scale will correspond with the target heart rate range for most people.