Stress Management and Designing a Personal Fitness Plan

What is the BEST reason to ease into an exercise program? A. Failure to ease into an exercise program can lead to injury and discouragement. B. Easing into an exercise program decreases the likelihood that it will lead to lifestyle changes. C. Failure to ease into an exercise program may lead to the loss of an exercise partner. D. all of the above

A. Failure to ease into an exercise program can lead to injury and discouragement.

How does setting a specific timeframe in which to complete a goal increase the chances of the goal being met? A. It creates accountability by establishing deadlines. B. It allows a goal-setter to say "I'll reach that goal when I get to it." C. It allows a goal-setter to establish unrealistic goals. D. It does not allow short-term goals to feed into a larger goal.

A. It creates accountability by establishing deadlines.

Which statement BEST describes the effects that stress has on the immune system? A. Stress can lead to increased vulnerability to infections and immune deficiency disorders. B. Stress can lead to decreased infections and immune deficiency disorders. C. Stress can inhibit the production of red blood cells and platelets. D. Stress can decrease the likelihood of catching colds, flu, and pneumonia.

A. Stress can lead to increased vulnerability to infections and immune deficiency disorders.

Which of the following exercise preferences is NOT influenced by personality? A. access to a high-quality exercise facility B. comfortable number of participants C. level of competition for activities D. skill level required for participation

A. access to a high-quality exercise facility

Which of the following is a common precaution for people with known health issues? A. avoid exercising alone B. loosen stiff joints before exercise C. check blood sugar levels often D. avoid high-impact activities

A. avoid exercising alone

Which of the following is NOT a necessary step to effectively prioritize goals? A. determining a set of tasks for each goal B. deciding which goals are most important C. outlining goals D. organizing goals into categories

A. determining a set of tasks for each goal

Reading and gazing at the stars are two ways to __________. A. relax B. express yourself C. increase confidence D. seek support

A. relax

What is the purpose of an action plan?

An action plan can identify ways that milestones and short-term goals can be reached while working toward a long-term goal.

Which of the following BEST describes committed time? A. Committed time refers to the time allocated to sleeping and eating. B. Committed time is the period of time spent going to school or work. C. Committed time refers to the amount of time you commit to reach your goals. D. Committed time takes priority because it is viewed as productive work.

B. Committed time is the period of time spent going to school or work.

What is the purpose of brainstorming during the development of an action plan? A. It keeps the list of action steps to a minimum. B. It increases the likelihood that key points will be included. C. It ensures that only essential items are included on the list of action steps. D. all of the above

B. It increases the likelihood that key points will be included.

Which of the following tasks would least help an individual achieve a goal to safely lose weight? A. finding an exercise partner B. buying newer, smaller clothes C. adopting a daily exercise regimen D. establishing healthy eating habits

B. buying newer, smaller clothes

Which of the following is the most important step in the process of setting goals? A. brainstorming B. devising a way to achieve the goals C. determining a long list of goals D. measuring progress toward achieving goals

B. devising a way to achieve the goals

It's recommended that those with osteoporosis __________. A. monitor their blood sugar levels throughout cardiorespiratory activities B. increase their bone density with high-intensity activities C. always have their inhalers close by during flexibility activities D. limit their overall activity time to 20 minutes per day

B. increase their bone density with high-intensity activities

Participating in physical activity can help to reduce stress in all of the following ways EXCEPT: A. it releases stored energy B. it causes fatigue and exhaustion C. it releases tension D. it relaxes muscles

B. it causes fatigue and exhaustion

Which of the following steps to developing an action plan includes the process of brainstorming? A. clarifying the goal B. listing actions C. monitoring and reviewing D. analyzing and organizing

B. listing actions

Which of the following is the most reliable source of information when determining what time of day is most productive? A. Internet sites B. personal experience C. other people D. news articles

B. personal experience

Explain how relaxing and/or laughing helps to reduce stress.

By adopting a "relax and laugh" coping strategy, it will make me choose to spend time with people that make me laugh. It might also help me participate in activities that are enjoyable and elicit laughter. It might also improve my immune system because laughter and relaxation boost an immune system. Relaxation also helps recharge your batteries.

Which of the following statements is TRUE about the benefits of aerobic exercise and type 2 diabetes? A. Aerobic exercises can cure type 2 diabetes. B. Aerobic exercise can increase the risk of type 2 diabetes. C. Aerobic exercise can help people better manage their blood sugar levels. D. Aerobic exercise lowers your heart rate, which helps lower one's blood sugar levels.

C. Aerobic exercise can help people better manage their blood sugar levels.

What is the MOST likely consequence of setting unrealistic goals? A. The individual will achieve a result greater than expected. B. The individual will experience greater motivation toward reaching the goal. C. The individual will become discouraged and stop working toward the goal. D. The individual will reach the goal, but be discouraged from making any goals in the future.

C. The individual will become discouraged and stop working toward the goal.

Which of the following statements about developing a personal fitness program is NOT true? A. When developing a personal fitness program, it is important to implement strategies that will help maintain the program as well as give it a successful start. B. Personal factors such as age, health concerns, and likes are important to consider when developing a personal fitness program. C. The starting skill level of the physical activities included in a personal fitness program should be determined from other individuals' fitness programs. D. The FITT principle should be used when developing a personal fitness program.

C. The starting skill level of the physical activities included in a personal fitness program should be determined from other individuals' fitness programs.

Which of the following is a good step in learning how to manage time? A. listing all the things that you do in your spare time B. making a list of your favorite activities C. determining how you use your time in a 24-hour period D. deciding which activities require the most time to complete

C. determining how you use your time in a 24-hour period

Which of the following is NOT a short-term fitness goal? A. working out 3 times a week B. losing 1 pound per week C. establishing healthier nutritional habits D. eating twice as many fruits each day

C. establishing healthier nutritional habits

An exercise program is MOST beneficial to one's health when done in conjunction with __________. A. a partner B. patience C. lifestyle changes D. a positive attitude

C. lifestyle changes

When beginning an exercise program, people with asthma should always __________. A. avoid activities that use increased oxygen levels B. monitor their levels of glucose very carefully C. plan a steady progression of exercise intensity D. skip the warm-up and cool down periods

C. plan a steady progression of exercise intensity

Committed time includes time needed for all of the following EXCEPT: A. maintaining a home B. raising a family C. playing sports D. attending school

C. playing sports

What is the purpose of a fitness log? A. to apply the FITT principle B. to limit the amount of time spent on varying activities C. to track and monitor progress D. to increase personal interest in activities

C. to track and monitor progress

Stress is __________. A. positive or negative, depending on circumstances B. a body's automatic physical response C. a negative reaction to outside influences D. A and B only

D. A and B only

How can incorporating lifestyle activities into a fitness program increase the likelihood of its success? A. It increases the amount of time spent on fitness activities. B. It is often more convenient to participate in lifestyle fitness activities than more formal fitness activities. C. It helps a personal fitness program lead to lifestyle change. D. all of the above

D. all of the above

Individuals need to adjust their physical activity to account for __________ as they age. A. reduced flexibility B. decreased energy levels C. a loss of balance D. all of the above

D. all of the above

Which of the following is a benefit to getting an adequate amount of sleep? A. better concentration B. improved physical health C. improved chances of success D. all of the above

D. all of the above

Which of the following practices is most likely to increase the chances that a personal fitness program will be successful? A. breaking fitness goals into smaller steps B. choosing fitness activities that have personal interest C. implementing a reward program D. all of the above

D. all of the above

Which of the following is NOT a factor in maintaining a fitness program? A. patience B. variety C. flexibility D. appearance

D. appearance

Talking with a trusted person about what stresses you is an example of what type of coping strategy? A. expressing oneself B. redirecting energy C. seeking support D. both A and C

D. both A and C

Which of the following is NOT a healthy way to express yourself? A. keeping a journal B. being creative C. talking to others D. fighting to release energy

D. fighting to release energy

All of the following are examples of active leisure activities EXCEPT: A. playing chess B. kickboxing C. sketching a portrait D. listening to music

D. listening to music

Which of the following is the least important factor of a personal fitness program? A. the individual's personal conditions B. the availability of resources C. the level of motivation D. the time of day physical activity will be performed

D. the time of day physical activity will be performed

Explain why it is important for a diabetic to check with a doctor prior to beginning an exercise program.

Diabetics can have rapid fluctuations in blood sugar levels, which can be dangerous. A doctor can help to determine dosage and timing of medicines to help manage diabetes.

Compare and contrast eustress with distress

Eustress gives people bursts of energy when something exciting happens. It is a short-term effect, where distress can be either short-term or long-term, depending on the duration of exposure to the stressor. Eustress is positive and motivational and inspires individuals to get things done. Distress can be chronic and negative, especially in instances of physical or mental trauma. Distress usually occurs when disruptions are made to a normal routine.

Explain in detail how exercise programs and sports activities can differ in number of participants, structure, competition level, and skill level.

Exercise programs and sports activities may consist of one individual or a group of people. They can either be structured and consist of a specific pattern or a set of rules, or be unstructured and flexible. They might be competitive and focus on winning the game or might be performed "just for fun." Some exercise programs and sports activities require participants to have a certain skill or training while others require few technical skills.

Emotional signs of stress include aches and nausea.

F

For those with health issues, regular exercise is not generally recommended.

F

Once an action plan is in place, it should not be changed.

F

Once the cause of stress has been identified, there are no behaviors that can lessen the effect of or eliminate the stress.

F

Personal action plans should not be flexible and cannot be modified.

F

Tennis is classified as an exercise program.

F

Type A personalities are less prone to stress than most people

F

When practicing refusal skills, it is beneficial to participate in a potentially stressful or threatening situation.

F

Worrying about a task is a sure way to be sure that it gets done.

F

Your attitude has no influence on how regularly you exercise.

F

Describe the importance of getting enough sleep.

Getting 8 to 9 hours of sleep a night improves concentration and allows for clearer thoughts. Sleep can also improve individual mood and attitude. It also improves physical health and chances of success.

Describe the ideal qualities of time management goals.

Goals for time management should be realistic and reachable.

When considering the claim that eating well helps to reduce stress, what advice might your give a friend who appears to be stressed about an upcoming exam but chooses to have chips and soda for lunch every day?

I may tell my friend that a poor diet can lead to fatique and the inability to concentrate on or prepare effectively for her exam. Rather than drinking soda, I would recommend that my friend drink more water and limit comfort foods. I also may remind my friend that eating a balanced diet helps to decrease any school- or work-related stress.

What are the key signs of stress affecting mental health?

If one has a constant state of alertness and anxiety, then they may have stress that is affecting their mental health. In many cases, due to the prolonged exposure to stress, the fight-or-flight response has been on for too long, leading to exhaustion due to increased levels of hormones, which may lead to depression.

Explain how including lifestyle activities in a personal fitness program can increase the likelihood of its success.

Including lifestyle activities in a personal fitness program can be beneficial because it increases the total amount of time spent on fitness activities in a given day without requiring much additional time. For instance, an individual might walk up a flight of steps each day instead of taking the elevator. These types of activities require less commitment than more formal fitness activities and are therefore typically more convenient.

Why is it important to ease into an exercise program?

It is important for individuals to ease into exercise programs. Attempting to do too much at once can lead to injury. Also, it can lead to discouragement as individuals are unable to meet fitness goals that are set too high. By easing into an exercise program, individuals allow themselves to adjust to the changes in lifestyle and gradually get their bodies to higher fitness levels.

Explain why it is important to create measurable goals.

It is important to create measurable goals in order to determine the point at which the goal has been achieved. Also, a measurable goal can help improve motivation by allowing an individual to effectively track progress toward meeting the goal. This step-by-step tracking can also help an individual create a more efficient plan to achieve a goal, thereby increasing the likelihood that it will be achieved.

Discuss why it is important to evaluate an exercise program in which you want to participate.

It is important to match exercise programs to your goals, interests, and physical limitations.

List and briefly describe some examples of positive ways to cope with stress.

Positive coping skills include redirecting energy, which includes trying something new like a creative project or working out; relaxing and laughing, which help recharge your energy; maintaining a positive attitude, which includes being confident and embracing positive values; seeking support from trusted persons; and expressing oneself, which is important because it allows you to express your thoughts and desires.

What are some ways to increase the likelihood that children and adolescents participate in regular physical activity?

Possible answers include varying the types of physical activity, keeping physical fitness fun, developing an interest in life sports, and registering for fitness programs.

Why is it important to set realistic goals?

Setting realistic goals is important because it keeps an individual's motivation up. An individual who sets unrealistic goals is more likely to become discouraged through the process and is therefore more likely to give up on the goal. By setting realistic goals, an individual can maintain motivation and stick to established timelines, culminating in the successful completion of a goal.

Compare and contrast the health benefits and the amount of physical or mental energy needed between active leisure activities and passive leisure activities.

Some active leisure activities, such as yoga and running, require a great deal of physical energy, while other activities, like playing chess, require a substantial amount of mental energy. Passive leisure activities, such as watching TV or going to the movies, require little to no physical or mental energy. Because of the exertion of physical or mental energy, active leisure activities have more health benefits than passive leisure activities.

Briefly describe some examples of negative ways to cope with stress.

Some negative coping strategies include smoking, drinking alcohol, or using drugs. It might also include over- and undereating as a way to manage stress. Lashing out at others is another negative way stress shows. Finally, many choose to avoid the problem altogether by sleeping too much, watching TV or playing on the computer hour after hour, and withdrawing from family and friends.

Name two benefits that result from regular exercise.

Some of the many benefits of exercise include improved body composition, lower blood pressure, and lower cholesterol.

Being able to perform well in a high pressure situation is a natural stress response that releases extra hormones.

T

Exercise is important for people with arthritis because it increases muscle and bone strength.

T

For most people, getting 8 to 9 hours of sleep increases concentration, improves physical health, and improves one's mood.

T

Healthy ways of coping with stress include developing refusal skills, getting sleep, and planning ahead.

T

One way to help budget time is to tell others that you will not take calls during certain times.

T

Our personality tends to shape our exercise habits.

T

Short-term goals can be set to help achieve specific long-term goals.

T

Sress can affect the circulatory system by causing headaches, heart attacks, strokes, and diabetes.

T

Starting a fitness plan slowly will lead to better results than starting out quickly.

T

Stress has an effect on every system of the body.

T

Stress is the body's automatic physical reaction to real or imagined forces.

T

Tasks are required activities that need to take place in order to complete a goal.

T

Two types of physical activities are exercise programs and sports activities.

T

When learning to manage time, it is important to reward yourself for accomplishing goals.

T

Explain the process of creating an effective list of tasks to accomplish a goal.

Tasks are activities that must be done on a daily or recurring basis in order to accomplish a goal. An individual who wishes to accomplish a goal must determine what tasks must be completed in order to reach the goal. An effective list of tasks will include the necessary steps an individual should take to reach the desired goal. For example, a student wishing to obtain a driver's license might set tasks for practicing driving, taking practice written tests for the driving exam, and reviewing the driving laws.

Explain how the FITT principle applies to the development of a successful personal fitness program.

The FITT principle helps determine the frequency, intensity, time, and type of each fitness activity. Different fitness activities require different frequencies, intensities, and time. The most effective fitness programs are those that incorporate fitness activities that improve the various levels of health-related fitness and take an individual's personal status into account. The FITT principle helps an individual choose the appropriate level, duration, and frequency of different fitness activities.

How can stress actually be a good thing?

The body's initial reaction to stress keeps you alert, gives you a burst of energy, and allows you to face the challenge. It can protect you from harm and motivate you during the incident. It can also sharpen your concentration.

Summarize the main steps an individual should take when developing an action plan.

The first step in developing an action plan is to clarify the goal by visualizing an outcome, determining the goal's measurability, and by looking at possible difficulties that may arise in pursuing the goal. The second step is to create a list of possible actions by brainstorming as many ideas as possible. After this brainstormed list is developed, it should be analyzed and prioritized so that only the essential actions remain. These essential actions should be organized into a plan of sequenced steps. Finally, the plan should be monitored and reviewed to determine its effectiveness toward reaching a goal. If it can be improved, the plan should be adjusted to optimize results.

Explain why there is a growing concern over the physical fitness of children and adolescents.

The incidence of obesity in children and adolescents has increased over the years as more children lead sedentary lifestyles coupled with poor nutritional intake. More children spend time watching television or playing video games than before, which is taking the place of physical activity. Children should get at least one hour of physical activity each day, and many children are not getting that amount. This can lead to both present and future health concerns.

What are the features of general adaptation syndrome?

The three steps in the general adaptation syndrome are alarm, resistance, and exhaustion. Alarm is the fight-or-flight response. Your hormones surge, breathing becomes rapid and shallow, glucose is released, your heart rate increases, and your pupils dilate. The second part is resistance, which includes either fighting, where a stressor is taken head on, or flight, where a stressor is avoided. It includes how your body uses stored energy, hormones, minerals, and glucose to react. The final stage is exhaustion, also known as burn out. After prolonged stress, exhaustion kicks in and the ability to manage stress becomes low. At this point, the system of the body can become compromised due to prolonged exposure to the hormones involved with stress.

Define time management and give two activities that you can do to help manage your tasks, homework, or projects better.

Time management encompasses the skills, tools, techniques, and processes for accomplishing tasks, projects, and goals. Activities that help with time management include planning and allocating, organizing and delegating, analyzing and monitoring, and scheduling and prioritizing.

List some examples of passive leisure.

Watching TV, going to the movies, listening to music, sunbathing, or any other activity that requires almost no mental or physical effort is an example of passive leisure.

Describe an example of how to utilize spare time?

Ways to utilize spare time include reading on the bus ride home from school or doing homework while waiting at the doctor's office.

Why does weight training improve muscular strength more than cardiorespiratory fitness?

Weight training is a targeted exercise program that generally focuses on muscle building exercises, which leads to greater muscle strength. Cardiorespiratory exercises are typically sustained activities that improve, among others, one's heart and lung functions.

Describe the precautions someone with heart disease should observe when exercising.

When exercising, people with heart disease should avoid high-intensity workouts, gradually increase workout intensity, and closely monitor their heart rate.

How can you restrict unnecessary communications?

You can restrict unnecessary communications by making others aware of your personal schedule and by not taking phone calls during study times.