PED 100

What is the broad vision of the “Healthy People 2020” national health objectives?
create a society in which all people live long healthy lives
“Disparities in health” refers to differences in health
across ethnic and income groups
Describes wellness
quality of life and a sense of well-being
Describe emotional wellness
ability to cope with daily events and deal with personal feelings in a positive, optimistic and constructive way
Describe social wellness
ability to interact effectively with others and to establish meaningful relationships
Describe physical wellness
ability to meet demands of daily life
Define Hypo-kinetic
too little exercise
What are the 5 components of health-related fitness?
body composition, cardiovascular fitness, flexibility, muscular endurance and strength
What are the 6 components of skill-related fitness?
agility, balance, coordination, power, reaction time, and speed
Three priority healthy lifestyles are
stress management, regular physical activity, sound nutrition
Self-management skills can be useful in altering factors related to
can be useful in altering factors related to making lifestyle changes
Explain the “preparation stage” in Prochaska’s “stages of change” model
an individual getting ready to make a change in behavior
Explain the “precontemplation stage” in Prochaska’s “Stages of Change” model
an individual does not want to or isn’t interested in change
Self-efficacy and self-confidence are examples of which behavior change factor?
predisposing
Reinforcing factors are important in adhering to lifestyle change because _______ generates continued behavior
success
Explain self efficacy
confidence in your ability to perform a specific activity
Taking small steps to build success is an example of which self-management skill?
building self-confidence
Define overcoming barriers
learning to cope with problems such as a lack of facilities or inadequate
Explain reinforcing factors
family, friends, and health professionals
The “M” in the acronym SMART stands for
Measurable
The purpose of the PAR-Q is to
determine medical readiness for exercise
Joe is 47 years old, inactive, and has high blood pressure. What advice would you give him about beginning vigorous exercise?
Get professional screening before beginning the vigorous program
What are the 3 components of a daily activity program?
warm-up, workout, and cool down
According to the ACSM. what should occur as a result of a general warm-up?
increased body-tempertature, reduces the potential for soreness and allows the body to adapt to the demands of the workout
What part of the exercise helps the cardiovascular system return to its normal state?
cool down
Stretching at the end of a work out can help___
minimize the blood pooling and speed recovery
How can you avoid dehydration during exercise?
drink before, during, and after
Understand the difference between heat exhaustion and heat stroke
heat stroke is hot flushed dry skin and fast pulse
heat exhaustion is muscle cramps, weakness, dizziness, and headache
The least severe form of heat problem during exercise is?
heat cramps
What is the purpose of ice for injuries?
reduction of swelling
What led researchers to the conclusion that regular physical activity over a lifetime may overcome the effects of inherited risk?
“Twin studies”- have shown active people are less likely to die early than inactive people
What category of activity was most frequently studied to determine the health benefits of physical activity?
occupational activity
After participating in an exercise program, individuals should expect their resting heart rate to ____, reflecting a positive training adaptation
decrease
What are LIPIDS
fats, and fatty substances in the blood
What are scores would represent an optimal/desirable blood lipid profile?
LDL < 100, HDL > 60
What is the parasympathetic nervous system?
branch of the autonomic nervous system that slows the heart rate
How does exercise affect hypertension?
regular exercise helps reduce blood pressure for those with hypertension
How does activity affect the risk of colon cancer?
speeds movement of food through the digestive system
How does physical activity affect the risk of some cancers?
true
Define Systolic blood pressure?
the top number of a blood pressure reading and arterial pressure being exerted from a heart contraction
Define the overload principle
the need to do more than normal for benefits to occur
What does the FITT formula stand for?
FREQUENY, INTENSITY, AND TIME- guidelines for how often, how hard, how long one should exercise
Which category of the activity pyramid do “Lifestyle” activities typically fall into?
Moderate
The purpose of the physical activity pyramid is to ____
illustrate different types of physical activities and how each contributes to health
What is the meaning of the overload principles?
using 5 pounds more, going 5 minutes longer and performing 5 more times
What is the principle of reversibility?
if you don’t use it… you lose it
What does the “F” in the acronym FITT stand for?
frequency
The top of the physical activity pyramid refers to which activity?
Flexibility
Which principle indicates that the benefits of physical activity vary from individual to individual based on each person’s unique characteristics?
individually
What two factors are especially important when applying the FITT principle?
volume and pattern