Muscular Fitness
What is the best type of exercise for the prevention of osteoporosis?
Strength Training (anything weight bearing)
Name the various stretching techniques
Static (slow/sustained), ballistic, PNF
What are the #1 & #2 leading causes of death in the U.S.?
#1: Heart Disease
#2: Cancer
What is the most commonly consumed psychoactive substance?
Caffeine
What effect does exercise have on stress?
Decreases muscular tension
How does strength training help with weight loss?
Increasing muscle mass leads to an increase in BMR
Which stretching technique is most associated with injuries?
Ballistic
What is the most important thing you can do to prevent heart disease and cancer?
DON'T SMOKE
Name an incurable STD
HPV (genital warts)
HSV (genital herpes)
HBV (Hepatitis B)
HIV (Human Immunodeficiency Virus)
What are the consequences of sleep deprivation on the body?
Increase BP, increase cortisol, increase inflammation, compromise the immune system
Explain the difference between muscular strength and muscular endurance.
Muscle strength: the maximal amount of force produced by a muscle (or group) for one repetition
Muscle Endurance: The ability of a muscle (or group) to make repeated contractions while resisting fatigue
Name the benefits of flexibility
Decreases the risk of injury, decrease in muscle tightness, increase range of motion
How would you describe cancer at the cellular level?
Uncontrollable growth of abnormal cells
According to the Dietary Guidelines for Americans, what is considered moderate alcohol consumption for men & women?
Men: 2 drinks/day
Women: 1 drink/day
List 3 relaxation techniques
Meditation, visual imagery, guided imagery, progressive relaxation, diaphragmatic breathing, autogenic training
What is progressive overload?
Increasing the volume and/or intensity of a workout in order to improve gains/overall fitness
Proprioceptive Neuromuscular Facilitation
How do phytonutrients help prevent cancer?
They have the potential to block the formation of cancerous tumors
What is the most commonly reported STD?
Chlamydia
Describe each personality type (A, B, & C)
Type A: Aggressive & hostile, super competitive, task oriented
Type B: Chill/easy going
Type C: Competitive & task oriented like Type A but not aggressive & hostile
Name one muscular strength test and one muscular endurance test
Muscular strength: 1RM
Muscular Endurance: YMCA bench press test, push up test, curl up test, wall sit
Which exercises and stretches can help maintain proper posture in a culture that spends too much time sitting?
Stretching the muscles of the chest
Strengthen the muscles of the back
What are the warning signs of cancer? (Hint: think CAUTION)
Change in bowel/bladder habits
A sore that does not heal
Unusual bleeding or discharge
Thickening of a lump in the breast or elsewhere
Indigestion or difficulty swallowing
Obvious change in a mole or wart
Nagging cough or hoarseness
What are the negative effects of smoking marijuana?
Dependency, gateway to harder drug use, stunting brain development in underage users, increased THC compared to 1960s, lung problems (bronchitis, cancer).
What are the physiological responses to the fight or flight response?
Increases in muscle tension, blood to the brain, HR, BP, catecholamines, and awareness