question

how we choose to live our lives with vitality and meaning

answer

wellness

question

physical, emotional, intellectual, spiritual, interpersonal/social, and environment

answer

dimensions of wellness

question

running, commute, sports, swimming, exercise, physical activity, nutrition

answer

physical dimension of wellness

question

feelings, honest with self and others, self esteem, acceptance

answer

emotional dimension of wellness

question

open to new ideas

answer

intellectual dimension of wellness

question

since of morals and beliefs

answer

spiritual dimension of wellness

question

good social/communication skills, spending time with family

answer

interpersonal/social dimension of wellness

question

where you live, awareness, transportation, involved in changing environment

answer

environment dimension of wellness

question

any situation that triggers physical and emotional reactions

answer

stressor

question

the physiological reaction that accompanies a stressor

answer

stress response

question

stress triggered by a pleasant stressor; positive

answer

eustress

question

the stress triggered by an unpleasant stressor; negative

answer

distress

question

major life changes (moving, new friends), daily hassles (traffic, errands), college (academic, financial), internal (pressure on ourselves, negative self talk), interpersonal and social (date, argument), environment (noisy neighbors, cramped apartments)

answer

types of stressors

question

regular physical activity, nutrition, adequate sleep, spiritual/social wellness, self talk, relax body

answer

managing stress strategies

question

any body movement carried out by the skeletal muscles and requiring energy (taking notes, walking to class, on computer)

answer

physical activity

question

planned, structured, repetitive movement of the body designed to improve or maintain physical fitness/activity (more specific type of physical activity)

answer

exercise

question

a set of physical attributes that allows the body to adapt to the demands and stress of physical effort (more effort, greater the benefits)

answer

physical fitness

question

30 minutes of moderate-vigorous PA 5 days/week OR vigorous cardio for 20 mins 3x/week, 8-10 strength training twice/week

answer

how active should i be

question

about 70-80% of max heart rate, breathing hard but can still talk, best defined as activity that is 3-6 METS

answer

moderate physical activity

question

anything over moderate, breathing hard and can't talk

answer

vigorous physical activity

question

cardiorespiratory endurance (lungs and heart), muscle strength (strength training- bike, run, swim), muscle endurance (how long can go for, strength or cardio), flexibility (range of motion, stretching), body composition (fat mass vs lean body mass)

answer

components of physical fitness

question

specificity, progressive overload, reversibility, individual differences

answer

principles of training

question

what are you doing, how are you going to increase, type and amount, same activity over time

answer

specificity training

question

are you challenging self, add appropriate rate, increasing amounts, increasing time, gets harder, not specifically same workout, relies on the idea that the rate of improvement in a fitness program depends upon your initial fitness level

answer

progressive overload training

question

Frequency: how often, Intensity: how hard, Time: how long (duration), Type: mode of activity, reflects progressive overload

answer

FITT principle

question

"use it" or "lose it", improvements are lost when demands are lower

answer

reversibility training

question

everyone is not created equal, just because you don't have the same strengths doesn't mean you can't do it, non-responders are individuals who do not benefit from exercise

answer

individual difference training

question

chemicals in foods required for growth and function

answer

nutrients

question

must come from food: carbs, protein, fat, vitamins

answer

essential nutrients

question

sufficient amounts that can be mad in body: amino acids, cholesterol

answer

nonessential nutrients

question

naturally occurring plant chemicals that may reduce risks of cancer or illness

answer

phytochemical

question

carbohydrates, protein, fat/lipids

answer

nutrients that contains energy

question

vitamins, minerals, water

answer

nutrients that doesn't contain energy

question

Carbs= 4 kcal, Lipid/Fats= 9 kcal, Protein= 4 kcal, Alcohol= 7 kcal

answer

calorie contents

question

adequate, balanced, varied, moderate

answer

designing a healthful diet

question

are you getting what you need, provides enough energy, nutrients, etc., needs macronutrients

answer

adequate diet

question

describes the portion of the energy intake that should come from each macronutrient, energy intake that should come from macronutrient is Acceptable Macronutrient Distribution Range (AMDR)

answer

macronutrients

question

contains combination of foods which provide proper balance of nutrients, includes energy density & nutrient density foods

answer

balanced diet

question

number of calories in certain amount of food

answer

energy density

question

the amount of nutrients per calorie value of the food

answer

nutrient density

question

if a food contains 3 grams of fat and has total 155kcal. there is 9 kcal in fat, so multiply 3x9=27 fat kcals. divide this by the total calories 27/155= 17% fat

answer

calculating calorie content

question

meets the average daily nutrient intake

answer

recommended dietary allowance (RDA)

question

highest average daily nutrient intake level to pose no risk of adverse health effect to almost all individuals

answer

tolerable upper intake level (UL)

question

science and study of food (nutrients) and its connection to physiology, health, and well being

answer

nutrition

question

refers to eating many different types of foods each day

answer

variety

question

necessary amounts of carbs, fats, and protein for maintaining healthy weight

answer

moderation

question

determine body weight. convert pounds to kilograms (lbs/2.21=kg). multiply by 0.8 g/kg for average adult requirement

answer

calculate daily protein requirements

question

Specific, Measurable, Action-oriented, Realistic (losing 1lb/week for 3 months), Timeline (short term/long term)

answer

SMART goals

question

less than 3 months

answer

short-term goals

question

4 months or more

answer

long-term goals

question

i want to eat, the psychological desire to consume specific food

answer

appetite

question

i need to eat asap, the physiological sensation that prompts us to seek food and eat

answer

hunger

question

feeling of fullness and satisfaction from food, can be from: liquids, carb, fibers, mixed meals, fat content, protein content

answer

satiety

question

shop the periphery not aisle ends, shop once per week, bulk food options, unit pricing

answer

supermarket savvy

question

statement of identity (new, whole grain), net contents (weight), ingredients, info of food manufacture, nutrition info

answer

requirements on food labels

question

must include serving size, % daily value, trans fats

answer

nutrition fact panel info

question

choose food with least number of ingredients, choose food with less than 30% fat

answer

choosing food based on labels

question

portions are not standardized, serving size set by manufactures

answer

problems with food labels

question

suggests individuals are influenced by a combination of interpersonal variables, public policy factors, sociocultural factors, and physical environment factors

answer

ecological models of behavior

question

public policy (legislation and other social regulations to influence physical activity), physical environments (altering physical characteristics), sociocultural environments (workplace, community)

answer

different levels of intervention

question

require showers and changing rooms, offer gym facilities, workplace culture

answer

workplace encouraging physical activity

question

increase funding for walk/bike trails, mandate for building to be within 10 minutes apart

answer

community encouraging physical activity

question

reusable shopping bags, showers vs baths, turn off water when brushing teeth or shaving, reusable coffee cups/water bottles, unplug electronics when not in use

answer

personal environment wellness

question

right side- pulmonary circulation, left side- systemic circulation, blood pressure

answer

heart system

question

the force exerted by blood on the walls of blood pressure, 2 phases: systole (contracting) and diastole (relaxing), best time to take is right when you wake up which is when its at its lowest

answer

blood pressure

question

arteries (major freeways), veins (transport oxygen back to heart), capillaries (smaller streets off freeways), alveoli

answer

anatomy of cardiorespiratory system

question

heart (stronger), lung capacity (more oxygen capacity), diseases and illness (usually drop), immune function (slightly increased), metabolic rate (increase), fat and carb burners, tension and stress, self esteem (goes up), energy levels, body image (more positive), self conception and depression (decreases), psychological health improved 1 year (maintain)

answer

benefits of cardio test

question

gender (size), chest cavity size, altitudes, hemoglobin (O2 carrying capacity), air quality, cardio training

answer

factors affecting lung capacity

question

VO2 max test, the maximal rate at which oxygen can be consumed per minute, 3 types of field test: 1.5 mile run/walk, 1 mile walk test, 3 minute step test

answer

gold standard

question

multiple dimensionally, comfort zone, specificity issues, injury

answer

cross training

question

variable intensity with bursts of higher intensity, sprint intervals; rest intervals, ladders, supplement training

answer

interval training

question

posture, flexibility, recovery, blood flow, decrease muscle soreness (DOMS), injury, mental relaxation

answer

why stretch

question

the range of motion (ROM) in a joint or group of joints, 4 types: static, dynamic, ballistic, PNF, involves moving your joints through a full range of motion

answer

flexibility

question

most common form, can increase long-term flexibility by ability to hold a stretch near the end ROM, do after activity, 2 types: active, passive

answer

static stretching

question

muscles are stretched by a force applied by an outside force, outside force is in control

answer

passive static stretching

question

muscles are stretched by the contraction of opposing (antagonist) muscles, safest form of stretching, you are in control

answer

active static stretching

question

continuous movement through a natural range of motion, do after warm up and before workout, increases blood flow to the muscles by leg extension, exercise without weights, arm circles, leg swings, squats, most teams do this before games

answer

dynamic stretching

question

bouncing movement, used by athletes performing fast and explosive movements, running through a movement you do on regular basis

answer

ballistic stretching

question

proprioceptive neuromuscular facilitation, contract muscles then relax to facilitate the stretch

answer

PNF stretching

question

F: 2-3 days(minimum) or 5-7 days (ideal) per week, I: gentle tension, T: 15-30 second/stretch and 2-4 reps/stretch, T: major muscle groups

answer

FITT for Flexibility

question

1. warmup 2. dynamic stretch 3. weights/cardio 4. cool-down 5. static stretching

answer

workout plan

question

warm up thoroughly, progress gradually, stretch hamstrings and hip flexors, strengthen abs and lower back, do low-back/core exercise at least 3 days/week

answer

how to prevent low-back pain

question

verbal/linguistic ability, logical/mathematical skills

answer

IQ Test

question

musical, spatial, body-kinesthetics, intrapersonal, interpersonal

answer

Howard Garner's Theory of multiple intelligence

question

ability of the brain to adapt continually to changing environment, plastic means changeable, changes as you challenge it, there is no age limit, brain can change physical size and neutral activity, keep your brain active by mental wellness training

answer

brain plasticity

question

brain must receive appropriate sensory input from the environment to develop normally, appropriate sensory input: patterned stimuli, colored visuals, sounds, object to touch, interaction, can get over stimulated from being too involved

answer

sensitive periods

question

physical activity: improved brain function and increased leaning and exam performance, sleep: brain regions involved in learning are reactivated during sleep, sleep deprivation can inhibit learning, adequate sleep allows new skills to be incorporated into long-term memory, naps can improve subsequent performance on a given learning task, brain is resting and making connections when we sleep, nutrition: eat for energy, whole nutrient dense foods, multivitamins, de-clutter to improve focus and concentration

answer

wellness behaviors for brain

question

maintain calorie balance over time to achieve and sustain a healthy weight, focus on consuming nutrient-dense foods and beverages

answer

dietary guidelines in college

question

skipping the first meal, increased evening eating, overweight and obesity, consuming majority of calories in one meal or immediately before bed (body doesn't like to digest while trying to sleep- doesn't like to multitask) causes: higher body fat levels, harder to stay awake in class, poorer quality of sleep, more frequent colds, and limits fitness gains, inadequate whole fruit and vegetable consumption, drinking too many of your calories (coffee, smoothies), inadequate whole fruit and veggie consumption, high fat and processed food intake

answer

common nutrient problems for college students

question

eat within 1-2 hours of waking up (bring breakfast or something small with you, start with liquids), keep food in dorm rooms, combine a high fiber, high carbs, and high protein food, try higher fiber and protein foods for evening snacks, keep fruit and veggies in room, add veggies to fast food or restaurant meals, choose foods with added veggies, drink more water throughout the day to prevent thirst, seek lower calories alternative in the beverages you enjoy, eat more whole fruit and veggies (has water in it so don't have to drink just water), have at least 3 in diet: low fat protein, vegetables, grain based carbs, whole fruit, low fat dairy

answer

solutions for common nutrient problems

question

insoluble: gets water out and moves through body, soluble: gooey mess, in oatmeal, want more insoluble

answer

types of fiber

question

the non-digesible parts of plants, moves things along through body, adequate fiber intake can prevent disease and illness (colon cancer, diabetes), the AI for fiber is in women 25 g and men 30 g, americans tend to lack fiber in their diet

answer

fiber

question

vitamins have no energy content, can be helpful if your food intake is not balanced or sporadic, tops-off vitamins that are insufficient in your diet, 1 per day (avoid mega-doses), not governed by FDA, best to get vitamins from foods but a good insurance policy, not all vitamins are created equal

answer

multivitamins

question

calories are less if black, danger of calories when adding stuff and getting fancy drinks

answer

coffee

question

measuring a person's healthful body weight: body composition, body mass index (BMI), assessment of fat distribution pattern (this is genetic)

answer

evaluating body size and shape

question

relative proportion of lean body mass to adipose mass, use: dual energy x-ray absorptiometry, skin folds, bod pod, under water weighing (used to be golden), bioelectric impedance analysis, minimum % body fat levels for males is 4-5% and females is 11-13%, spot reduction doesn't work- body composition is key

answer

body composition

question

underweight=

answer

BMI

question

apple pattern: not as good, increased risk of chronic disease, pear pattern: better because fat is not around heart or liver, decreased risk of chronic disease

answer

body fat distribution patterns

question

account for about 25% of a person's fat, thrifty gene theory: doesn't want to spend energy so stores more fat, set point theory: body doesn't like to stay in weight range, whatever genetics doesn't account for the environment does

answer

genetic contribution to body weight

question

3 types: ectomorph, mesomorph, and endomorph

answer

body types

question

light frame, small joints, lean muscle mass, hard to gain weight, "faster" metabolism

answer

ectomorph

question

large bone structure, lean and more defined muscles, naturally "athletic looking" physique, gains fat and muscle more easily than ectomorphs

answer

mesomorph

question

gains muscle and fat easily, is generally short and "stocky", round/thick physique, hard to lose fat, "slower" metabolism, solid and generally soft body

answer

endomorph

question

basal metabolism (BMR)= energy needs to maintain body function, about 2/3 of total energy expenditure, influenced by: genetics, body composition, biological sex and age, growth and hormone, history of diets, caffeine/alcohol/medication, environment

answer

contributions to weight management

question

females= about 1300-1500 kcal/day, males= about 1600-1900 kcal/day, just to survive without physical activity, starving the body if eating less

answer

minimum kcal need to support muscle mass

question

mechanical breakdown, chemical breakdown, absorption and delivery, conversion of products to ATP

answer

thermic effect of food

question

exercise, none exercise or activities of daily living: fidgeting, talk with hands, occupational activity (construction), leisure activity

answer

categories of physical activity

question

depends on: size of muscle mass required for a job, body weight, FITT principle, how much time you spend sitting

answer

calorie needs

question

aim for body fat loss, 1 lbbody fat= 3500 calories, recommended weight loss per week = 1-2 lbs, decrease intake by 500/day or increase output by 500/day or combine energy out and energy in

answer

weight loss

question

proteins and carbs, healthy fats (polyunsaturated, omega-3&6), eat every 2 hours- starting early and ending late, increase consumption of fluids in addition to regular meals, 500-1000 calories + per day (gradually in 100 kcal increments)

answer

weight gain

question

starts decline at age 20, about 3-4% per decade

answer

metabolic rate

question

the values one has toward their bodies, a person's perception about his or her body, thoughts and feelings, how much you value your body and whole see our own body, level of satisfaction towards physical self (perception, thoughts, feelings, subjective)

answer

body image

question

parents, gender roles, peers, role models, media

answer

influences of body image

question

men socially referred to as: strong, powerful aggressive courageous, smart, tall dark and handsome, women socially referred to as: beautiful/pretty, cute, sweet, emotional, loving, nurturing

answer

social norms

question

perception of ourselves is lifelong and can fluctuate depending on time of lifespan, most vulnerable times: women= adolescence, pregnancy, postpartum, males= puberty, middle-age, kids become body conscious as young as 3 years old

answer

body image across the lifespan

question

attitudes about food, weight, and body size lead to: very rigid eating, excessive exercise, jeopardizing health, happiness and safety

answer

eating disturbances

question

cognitive and behavioral phenomena, belief of not being sufficiently muscular and lean

answer

muscle dysmorphia

question

perception of weakness, self-esteem is dependent on size, check appearance frequently, avoid situations involving body exposure, abandon social commitments to adhere to their training schedule

answer

symptoms of muscle dysmorphia

question

develop a healthy lifestyle instead of dieting, shape and size doesn't determine your worth, be less critical of yourself and others, give yourself and others a compliment, view social and media messages critically, be kind to yourself, decrease judgement, conduct positive dialogue with others

answer

positive influence of body image

question

muscles consist of many muscle fibers (cells) connected in bundles, muscle fibers are made up of myofibrils

answer

muscle physiology

question

think about building muscle and losing muscle

answer

hypertrophy and atrophy

question

are fatigue resistant, don't contract as rapidly and forcefully as fast-twitch fibers, are used in aerobic activities, move slow so doesn't get as tired, usually use blend of two fibers, endurance athletes use this

answer

slow-twitch fibers

question

fatigue more quickly than slow-twitch fibers, contract rapidly and forcefully, are used in anaerobic activities, a lot more force than slow-twitch, majority of fibers are set at birth- determine what you are better at, strength athletes use this

answer

fast-twitch fibers

question

a motor neuron and all the fibers it is connected to, as more force is needed the more motor units are recruited

answer

motor unit

question

muscular strength, muscular endurance, functional strength, progress is dependent on genetics- not everyone will improve to the same extent, depends on muscle fiber distribution (fast-twitch adapt more readily), increased muscle mass and size of muscle fibers, increased utilization and coordination of motor units, increased strength of tendons, ligaments, and bones, not only do the muscles get stronger but it may take longer to see results

answer

resistance/strength training

question

assessed by determining the 1-rep maximum (1RM)- the maximum resistance that can be lifted once, push yourself too hard too fast may hurt more than just the muscle but also the bone, tendon, etc.

answer

muscular strength

question

assessed by counting the maximum number of a muscular contraction

answer

muscular endurance

question

F: 2-3 days/week, I: 40-80%, T: one complete movement of exercise, T: endurance vs strength,

answer

FITT principle for resistance training

question

strength- how many you can do and how much weight, will not bulk you up, men will become bigger than women due to testosterone levels (10x more), women get lean and toned as the lack testosterone to build large muscles, helps maintain weight loss long-term due to increases in muscle/enzymes (BMR)

answer

Strength training

question

a combination of cardio and muscle fitness is the best exercise, cardio is effective for weight loss, will peak your metabolism for the time that you are active and the it returns to your resting metabolic rate

answer

Cardio exercise

question

pain is bad- its okay to be sore but not for it to hurt, want to have a 'burn' in the target muscle, don't want to over exert yourself (form starts to go down), DOMS

answer

pain

question

fat cells will always stay the same (amount) but will decrease in size, fat cannot convert to protein or muscle, all macronutrients can be converted to fat if not used, check that your input and output are balance

answer

fat

question

exercise machines are generally safer, convenient, and easy to do, free weights require more care, balance, and coordination

answer

Free weights vs machines

question

build strength, want to stay in the natural ROM, be careful not to hyperextend, balance and plank help stabilizing you

answer

bals, balance boards, and bands

question

muscle contraction without a change in the length of the muscle

answer

static (isometric) exercise

question

muscle contraction with a change in the length of the muscle, concentric contraction- muscle applies force as it shortens (bicep curl), eccentric contraction- muscle applies force as it lengthens

answer

dynamic (isometric) exercise

question

Step 1: complete a need/wants analysis (goals, timeline, history), Step 2: select training variables (ordered exercises: big before small, high skill before low skill, core at the end, muscle balance: push-pull, multi-joint vs single-joint), Step 3: evaluation and review (progressive overload, sty on program for 3-6 weeks then change it up, use a journal, SMART goals), consider weight, current fitness level, and any special health concerns

answer

program design

question

use proper lifting techniques, use spotters and collars with free wights, be alert for injuries, always warm-up, always cool down, learn to use/be a spotter, passive spotter- someone who isn't really paying attention while spotting

answer

weight training safety

question

Before: most activity requires glucose, pre-fuel 1-2 hours before (carbs, low fat, protein, fluids), During: eat if exercise in morning or if longer than 45 min workout, 30-45 grams carb/hr, hydrate, 1lb=2 cups of water loss, losing >2% of body weight will have negative impact on quality, gains, and comfort, replace water with 3 cups per 1 lb lost during training, After: simple carb, protein, fluids, think about recovery plan, 30 minutes-1 hour body likes to have nutrients after workout, eat chocolate milk, PBJ, yogurt, fig newton, or fruit juice

answer

Eating before/during/after exercise

question

long term movement in time, can be easily replaced by new generation

answer

trend

question

becomes popular relatively quickly

answer

fad

question

overload to muscles, consider motivation purchase or participate, if it claims to need minimal effort or time then most likely its too good too be true, may be more harm then good by different positions

answer

gadgets for physical activity

question

impulses sent to nerves resulting in muscle contraction, may temporarily improve muscle tone, exercise is still important, not approved for weight loss, girth reduction, or obtaining "rock hard" abs, have not seen weight loss or other positive effects that it says it provides

answer

electronic muscle stimulation (EMS)

question

Pros: availability, variety, cost effective, Cons: limited educational provided, watching the video, lack of personal attention

answer

exercise videos

question

Pros: intense workout at home, progressive levels, Cons: DOMS, form and technique, no modification, marketing, rhabdomyolysis

answer

P90X

question

rapid destruction of muscle resulting in myoglobin in urine, when kidneys are so over work that the body shuts down

answer

Rhabdomyolysis

question

instability helps active muscles, no difference between toning and running shoes

answer

toning shoes

question

exergaming (catering to the needs of older generation), cost conscious workouts, boomer fitness, express workouts <30 min (circuits), personal training, functional strength training, tech-based workouts (ipod, PDA, metabolic testing device)

answer

fitness trends for 2010

question

Pros: accountability (24 hour coverage), competition (with huge incentive), uses activity and change of food intake, motivating for participants/role models, turns them into active individuals, Cons: rate of weight loss, weight loss vs body composition, dangerous (if attempt these same ways), doesn't translate to real life, safe weight loss is 2lbs/week, may loose more weight if obese than people at normal weight

answer

The Biggest Loser

question

means when an exercise causes more harm than good

answer

contraindicated

question

any purposeful change in your eating habits in order to elicit a specific goal or outcome (weight loss/gain, vegetarian/vegan, gluten/wheat free), from latin word diaita which means "manner of living", component of wellness, think in terms of lifestyle, practice portion control, don't restrict but moderate

answer

diet

question

look and feel younger, decrease inflammation in ever organ, increase metabolism, lift your mood, drop a size, make heart resistant to disease, decrease risk of cancer, increase bone density, repair skin, rejuvenate immune system

answer

dieting promises

question

alcohol, breads, flour, coffee, granola, duck/beef, fruit juice, pasta, pizza, pickles, rice, soda, sugar, hard cheese

answer

while on a diet stay away from

question

are essentially low calorie diets (well below average requirements), omit certain food groups (this can lead to deficiencies), promote the loss of water weight (restrict water intake), can result in long-term problems that can mess up digestive system (GI distress, ketosis, cholesterol), Atkins diet promotes protein and eliminates carbs

answer

common elements of fad diet

question

value and home cooking (less money=more home-cooked meals), gut health (be aware of digestion process), smaller portions (main dishes are shrinking and dish size is decreasing), local and sustainable- knowing where food comes from (farmers markets), new drinks (pomegranate juice, unsweetened tea)

answer

diet trends

question

vegetarian who doesn't eat animals (eggs, honey)

answer

vegan

question

vegetarian who includes milk and cheese in diet

answer

lacto-vegetarian

question

vegetarian who includes milk and cheese and egg products in diet

answer

lacto-ovo-vegetarian

question

vegetarian who includes eggs, dairy products, and small amounts of poultry/seafood in diet

answer

partial vegetarian, semi-vegetarian, or pescovegetarian

question

comes from meats, so vegetarians eliminate cholesterol except normal body cholesterol

answer

cholesterol

question

limiting ecological impacts, ethical treatment of animals, religion, food safety (mad cow, e-coli, salmonella), long-term health (allergies, digestive issues)

answer

Why choose vegetarianism

question

most vegetarians have a lower risk of cardiovascular disease and colon and breast cancer, may result in fewer digestive problems, substantial decrease inn water, oil, farm, and energy uses

answer

benefits of vegetarianism

question

may be low in protein, vitamin B12, vitamin D, iron, calcium, zinc, vegetarians should include a higher food variety at meals

answer

challenges of vegetarianism

question

frequency should be at least 3-5 days/week, benefit is: better sleep, improved immune system, decreased risk of cancer

answer

cardio

question

always best to intervene at multiple levels at a time, affect different levels (campus, town, state, country, world)

answer

ecological model

question

calories are energy, carbs, fats, protein, and alcohol contain energy

answer

energy

question

skill-related component of fitness is most involved in braking quickly when a car in front of your stops suddenly

answer

coordination

question

consists of two phases

answer

warm ups

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