NUTRITION
PERSONAL FITNESS/WEIGHTROOM
PERSONAL WELLNESS/STRESS
EMOTIONAL SURVIVAL
MISCELLANEOUS
100
BUTTER, LARD, MARGARINE(FATS THAT ARE SOLID AT ROOM TEMPERATURE
What is A SATURATED FAT
100
3 SAFETY RULES OF THE WEIGHT ROOM
What ARE: NO HORSEPLAY OR RUNNING, APPROPRIATE CLOTHING/FOOTWEAR, USE SPOTTER, LEAVE ROOM CLEANER THAN YOU FOUND IT, WIPE DOWN MACHINES,ETC.
100
Identify 3 criteria for bullying to be considered
What is: 1. student to student 2. intent to ridicule, humiliate, intimidate 3. on school grounds or during school related acivity 4. repeated over time
100
What are 3 things you DO for someone you believe to be suicidal?
What is: 1. never leave them alone 2. Tell an adult immediately 3. listen to them, encourage them to seek help 4. ask them "are you thinking of harming yourself?" 5. etc
100
What is the difference between a BYSTANDER and an UPSTANDER?
What is one who watches and does nothing(bystander) to one who "stand up" and helps those that need help(upstander)
200
HOW MANY CALORIES PER GRAM DO CARBOHYDRATES, PROTEINS, AND FATS GIVE?
What ARE CARBS/PROTEINS-4 CALORIES/GRAM, FATS-9 CALORIES PER GRAM
200
4 BENEFITS OF USING FREE WEIGHTS OR OWN BODY WEIGHT OVER USING MACHINES
What is 1. COST LESS 2. TAKE UP LESS ROOM FOR STORAGE 3. CAN UTILIZE MANY MUSCLES GROUPS INSTEAD OF JUST A VIEW 4. VARIETY OF EXERCISES CAN BE DONE 5. CLEANER, EASIER TO MAINTAIN/TAKE CARE OF
200
example of a Passive, Assertive, and Aggressive response to being called "a bad name".
what is: run away=passive, "stop calling me that, I don't like it! =assertive call them a name or become physically combative with them= aggressive
200
What are 3 things you would say to someone who you "think" might be suicidal?
What is: 1. Ask them "are you thinking of harming yourself" 2. tell them the things you have noticed in them 3. remind them of the things they may miss(personally, family, things they haven't experienced yet) 4. Be willing to remove them from the environment they are in and go with them to get help
200
Distraction, Avoidance, and Escape are 3 coping skills when dealing with stress. Give an example of each
What is: distraction: listen to music, draw, write, play sports, etc Avoidance: stay away from what causes you the stress, Escape: self harm, substance abuse/use
300
VITAMINS A,D,E,K
What is/ARE THE FAT SOLUBLE VITAMINS
300
220 - age of participant
What is maximum heart rate
300
What does DABDA stand for?
What is: Denial, Anger, Bargaining, Depression, Acceptance
300
What are 5 warning signs of suicide
What is feeling alone, depressed, gives away possessions, gathers the means to harm themselves, has attempted before, talks/writes about it, personality changes, interests/activities lessen, etc
300
Calculate the TRAINING HEART RATE for a 35 year old
What is 220-35= 185(Max heart rate) 185 x .60 =111 185 x .80 = 148 training HR zone = 111-148
400
BMR FOR A 125 POUND FEMALE BMR FOR A 165 POUND MALE
What is FEMALE: 125 X 11=1375 CALORIES MALE: 165 X 12 = 1980 CALORIES
400
The fitness-gram tests of curl ups, sit and reach, push ups, trunk lift, and mile run test which parts of your fitness
What is curl ups: abdominal strength and endurance push ups: upper body strength and endurance sit and reach: lower back/hamstring flexibility trunk lift: lower back strength mile run: cardiovascular strength and endurance
400
Avoidance, Distraction, and Escape
What are the 3 COPING skills when dealing with stress.
400
In regard to bullying what does 2 of the following mean: Direct Distract Delegate Delay
What is: Direct: assertive with your words! Call attention to what you are seeing. Focus on the behavior, not the person Distract: making a scene to change what is happening (ex. ask someone for directions) Delegate: You ask someone else for help-someone who has no issue being direct, or letting other people know to be on board, gather friends so you are not alone, safety in numbers to help you out, or ask people of authority to help you out (teachers, police) (after) Delay: supporting a friend. Listen, believe, validate, empower, support, heal (get support for yourself)
400
What are 4 PHYSICAL characteristics of fight or flight?
What is : eyes dilate, HR increases, BP increases, blood flow to muscle increase, senses enhanced, perspiration increases, adrenaline/epinephrine released
500
3 PART QUESTION: MUST ANSWER PART EACH PART CORRECTLY TO MOVE ON. PART 1: WHICH VITAMIN HELPS PREVENT THE COMMON COLD AND ENHANCES THE IMMUNE SYSTEM? PART 2: WHAT MINERAL IS IMPORTANT FOR STRONG BONES AND PREVENTION OF OSTEOPOROSIS? PART 3: WHAT MINERAL IS IMPORTANT FOR TRANSPORTING OXYGEN IN THE BLOOD THUS HELPING TO PROVIDE ENERGY TO THE BODY?
What is PART 1: VITAMIN C PART 2: CALCIUM PART 3: IRON
500
identify 4 pairs of antagonistic muscle groups
What are: biceps/triceps, hamstrings/quads, abdominals/erectors, pectorals/lats, deltoids/trapezius.
500
What are 5 of the 9 protected classes for harassment
What is: 1. creed/religion 2. race 3. color 4. ethnicity 5. national origin 5. disability 6. gender 7. gender identity 8. sexual orientation 9. marital status
500
FACTS is an acronym to help identify suicide behaviors/thoughts. What does 2 of the letters represent and give an example.
What is: What is: Feelings: sadness, anger, Actions: gaining the means, giving away possessions, talk about it Changes: stop doing the things the care about, withdrawn Threats: have tried before, know how to shoot a gun, etc Situations: loss of loved one/relationship ending, combination of many negative things occurring over time
500
2 part question: 1. What does each letter of BEaPRRO stands for in relation to computer/device usage. 2. Give a definition of 3 of the letters.
What is: Balance, Ethical Use, Privacy, Reputation, Relationship, Online security Balance: screen time vs off screen time Ethical Use: [plagiarism, cheating Privacy: Who can see things you post on line? Reputation: What character traits are you revealing on line Relationship: any bullying/negative talk/harassment happening, on line dating(tinder) On-line security: password protection, never share personal info unless https is in URL.
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