Wellness
Physical, Emotional, Intellectual, Interpersonal, Cultural, Spiritual, Environmental, Financial, Occupational
What does the 'M' in the SMART Goal acronym stand for?
Measurable
State one benefit of physical activity.
Reduce risk of: hypertension, stroke, type 2 diabetes, cancers, obesity, depression/anxiety, osteoporosis. Aids in weight loss and cognitive function, reduces stress.
What 3 components make up the cardiorespiratory system?
Lungs, Heart, Blood vessels
True or False: During a concentric contraction, the muscle lengthens.
False - Concentric shortens, Eccentric lengthens.
This dimension of wellness involves the understanding, awareness, and intrinsic respect for diversity.
Cultural
Define self-efficacy.
An individual's confidence in their ability to successfully complete a task.
True or False: The number one barrier people give for not exercising is fear of injury.
False - Time!
Describe one of the three energy systems and an activity that would likely use this energy system while performing it.
Phosphagen, Anaerobic, Aerobic
When performing a bicep curl, which muscle is the antagonist?
Tricep
True or False: Once an individual achieves optimal wellness, they can stop making healthy decisions.
False
Behavior or Outcome: Weight Loss
Outcome
PA: walking, push mowing the lawn, climbing stairs, raking leaves, shoveling snow.
Exercise: Resistance training session, sport practice or competition, organized competition/game play.
What supplies oxygen to the heart muscle itself?
How do the number of repetitions (reps) vary depending on a muscular strength and muscular endurance program?
Endurance - higher reps, reduced weight
Strength, lower reps, higher weight
True or False: An individual's overall wellness is largely determined by personal decisions made.
True
State and describe one of the five stages of the Transtheoretical Model.
Precontemplation, contemplation, preparation, action, and maintenance.
What are the guidelines for aerobic activity?
150 minutes of moderate intensity each week, or 75 minutes of vigorous
Differentiate arteries from veins.
Artery - Carries blood away from heart, thick and elastic
Vein - carries blood back into heart, thin
What needs to be considered when increasing the volume of a resistance training program?
Frequency X Intensity X Time
Weight X Reps X Sets
Differentiate between the terms "Health" and "Wellness".
Health - Condition of a person's body or mind, absence or presence of illness/injury.
Wellness - Living a fulfilling life. Expanding upon health to include optimal vitality.
An individual is in the precontemplation stage of change. What process of change, or strategy, would you use to move this person forward to the contemplation stage?
Increase awareness of health-related factors, seek social support, provide helpful resources or education, identify barriers to overcome.
Describe one pro and one con of using BMI for classification of body composition.
Con - only considers height and weight and is therefore inaccurate.
Explain what happens to heart rate, breathing frequency, and blood pressure in a resting state compared to an exercise state.
HR - Increases
Breathing Rate - Increases
BP - Systolic increases, Diastolic decreases slightly
Describe one pro and one con of using free weights for resistance training programming.
Pro - Constant resistance, strength in an adaptable way, functional for sports, widely available, inexpensive, convenient for home use.
Con - Require knowledge, balance, and coordination. Proper form needed.