Hypertension
This number is considered the goal blood pressure reading.
120/80
True
Sodium (salt)
What do the “S” and “T” in the SMART Goal acronym stand for?
Specific! Your goal should state EXACTLY what it is you want to accomplish. For example: “I want to lose weight.” Vs “I want to lose 10lbs in 2 months.”
How long is an individual looking to be healthy recommended to workout for daily?
30mins
Name 2 factors that can lead to increased blood pressure.
What are two ways to work toward maintaining a healthy weight?
1) Focus on nutrition and healthy eating habits
2) Increase physical activity
Name two spices that can be used instead of salt to lower sodium intake
Many answers accepted!(Examples: basil, chili powder, cinnamon, cloves, garlic, ginger, nutmeg, oregano, parsley, rosemary, sage, thyme)
True or False
The Stages of Change Model outlines 6 specific stages individuals go through when changing a tire
False! The Stages of Change is a theoretical model that outlines various changes of thought and action individuals go through when making intentional changes.
How long is an individual looking to lose weight recommended to workout for daily?
50-60mins
True or False: If you have high blood pressure, you will experience very noticeable symptoms and experience pain.
False: High blood pressure typically displays no symptoms
True or False: Diets are a great way to achieve and maintain a healthy weight
False: Focus on changing habits that will be manageable over time!
What can you look at to see how much sodium a food you are eating contains?
Which of these 2 statements is an example of a SMART Goal?
a. I’d like to drink more water.
b. I’m going to drink at least 32oz of water a day for the next 2 weeks.
B! This goal is specific, measurable, attainable, relevant, and timely
How many days a week are we recommended to work on cardiorespiratory endurance?
3-4 days a week
130/80-140/90
People with this type of body shape carry more weight around their belly and could have increased risk for hypertension.
Apple shaped
Examples: Breads and rolls, Pizza, Sandwiches, meats, soups, burritos and tacos, savory snacks, cheese, eggs, PROCESSED FOODS!
True or False
The following statement is an example of someone in the Contemplation Stage of Change: “My blood pressure has been pretty high and that’s kind of scary. Maybe I should talk to someone about things I can do to lower my blood pressure.
True!
In the Contemplation stage, people are intending to start healthy behavior in the foreseeable future (defined as within the next 6 months). People recognize that their behavior may be problematic, and more thoughtful and practical consideration of the pros and cons of changing the behavior takes place, with equal emphasis placed on both. Even with this recognition, people may still feel ambivalent toward changing their behavior and that’s ok- it’s all part of the process!
How many days a week are we recommended to work on strength training?
2-3 days a week
When your blood pressure reading is 180/120 what actions should you take?
Seek medical attention immediately. This is a hypertensive crisis!
This is a way to measure body fat that compares a person's weight to their height. It is only used as a screening tool!
BMI
How many milligrams of salt are healthy individuals recommended to consume per day?
1500 mg
When setting goals and working on making changes for ourselves, what are at least 2 reasons it is important to have a support network?
Accountability, encouragement, advice, buddy system, help, for fun
What are the five criteria of physical fitness?
Cardiorespiratory endurance, muscle endurance, muscle strength, flexibility, and body composition