Chapter 1
What are the top three actual causes of death in the U.S?
Heart disease, cancer, and stroke.
All exercise is physical activity, but not all physical activity is exercise.
True
What are the stages of change?
1. Pre-contemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
What are the two main types of physical activities recommended for Americans?
Aerobic and muscle-strengthening activities
What exercise depends on oxygen for energy production?
Aerobic exercise
Which behavior is highlighted as having a similar impact on morality as smoking?
Sedentary lifestyle (physical inactivity)
Two of the leading causes of death in the United States:
Heart diseases and strokes
Motivation:
The underlying drive behind making changes
How many minutes of moderate-intensity aerobic activity are recommended for adults each week?
150 minutes
The body's natural painkiller that is produced in the brain is:
Endorphins
Wellness:
An active process of becoming aware of and making choices toward a more successful existence.
Cardiorespiratory health involves:
The health of the heart, lungs, and blood vessels.
At each stage of change, a person ____ of adapting a new behavior.
Weighs the pros and cons
What is the FITT formula used as?
An easy way to remember the essential facts for good and effective exercise workout
What is the formula for HR
HR max=208-(0.7 x age)
Wellness includes physical fitness, but it is multidimensional. A popular model adopted by many university, corporate, and public health programs encompasses these dimensions:
Physical, Social, Intellectual, Emotional, Spiritual
Physical activity has many health benefits for older adults. One of the benefits is a lower risk of which type of fracture:
Hip fracture
What are 5 things to include in your Personal Contract
1. Start Date
2. Finish Date
3. The goal
4. Motivation
5. Identification
6. Your signature
7. Witness Signature
In the FITT formula, what does I Stand for and how is it measured?
Intensity, measured by heart rate for aerobic activity and weight for muscle-strengthening activities.
What training includes different types of exercises, making your fitness routine more fun and beneficial?
Cross Training
What are the 'five A's' physicians use to promote healthier behavior change?
Assess, Advise, Agree, Assist, Arrange
Health Benefits Associated w/ Regular Physical Activity
Two pieces of moderate to strong evidence in adults and older adults are:
Better functional health, and reduced abdominal obesity.
Locus of control:
How many days per week should adults engage in muscle-strengthening activities involving all major muscle groups?
Two or more days per week
True or False: While the short-term benefits of exercise are evident, the long-term benefits have yet to be proven.
False