question

Exercise

answer

Physical activity done for the purpose of getting fit

question

Stairway to Lifetime Fitness

answer

Series of steps to help you achieve lifetime fitness.

question

Lack of exercise

answer

causes a hypokinetic condition or health problem

question

Body Fatness

answer

percent of body weight made of fat in comparison to other body tissues

question

Muscle endurance

answer

ability to use muscles continuously without tiring

question

flexibility

answer

ability to use joints through a wide range of motion

question

agility

answer

ability to change body position quickly

question

balance

answer

ability to keep an upright position

question

coordination

answer

ability to use body parts together

question

reaction time

answer

amount of time to start moving

question

speed

answer

ability to cover a distance quickly

question

physical activity

answer

movement of body using larger muscles

question

wellness

answer

positive component of health

question

What is physical fitness?

answer

The ability of your body systems to work together efficiently to allow you to be healthy and effectively perform activities of daily living.

question

Explain how the definition of health has changed over time.

answer

Early definitions of health focused on illness however, as medical and public health experts received better training, they began to focus on prevention of illness and disease as well as on the treatment of people who were already sick. In the present day, health has been expanded to include wellness, a state of being that enables you to reach your fullest potential.

question

Biomechanics

answer

the rules of biology and physics that can be used to prevent injury to your joints

question

symptons of frostbite

answer

Skin becomes white or grayish yellow and looks glossy ; pain is sometimes felt early, but subsides later ; blisters may appear later ; affected area feels intensely cold and numb

question

microtrauma

answer

invisible damage to the body resulting from repeating a movement often

question

Some injuries related to sports and exercise

answer

cuts, scrapes, bruises, blisters, strains, fractures, sprains

question

Hypothermia

answer

numbness, shivering, low body temperature, and confusion

question

joint

answer

place where bones connect

question

ligament

answer

holds bones together at a joint

question

tendon

answer

connects muscle to bone

question

side stitch

answer

pain in the lower abdomen

question

hypothermia

answer

body temperature becomes extremely low

question

Why are self-assessments important tools when you plan for lifetime activity?

answer

The self-assessment plan is important to gain true physical fitness.

question

Explain how to follow the RICE formula when treating a minor injury.

answer

After first aid has been given for the injury, the body part should be immobilized for two to three days to prevent further injury. A sprain or strain should be immersed in cold water or covered with ice in a towel or plastic bag. The injury should be wrapped in an elastic bandage to help limit swelling. For a sprained ankle, keep the shoe on until compression can be applied with a bandage. Finally, raise the body part above the level of the heart to help reduce swelling.

question

for optimal benefits you should perform activities from ___ parts of the Physical Pyramid each week

answer

all

question

Threshold of Training

answer

minimum amount of overload needed to achieve physical fitness

question

target ceiling

answer

the upper limit of your physical activity

question

frequency

answer

how often you exercise

question

intensity

answer

how hard you perform physical activity

question

progression

answer

increasing exercise gradually

question

specificity

answer

exercise for one fitness part

question

overload

answer

doing more exercise than you normally do

question

Why should you develop a lifetime physical activity plan even if you are in the good fitness zone now?

answer

As you get older,it gets tougher to stay in shape, therefore you need to continue to stay healthy. Furthermore, you may experience atrophy if you do not continue with the lifetime physical activity plan.

question

FITT

answer

frequency, intensity, time, and type.

question

osteoporosis

answer

bones deteriorate and become weak

question

atherosclerosis

answer

substances build up inside artery walls

question

hypertension

answer

blood pressure is consistently higher than normal

question

obesity

answer

having a high percentage of body fat

question

diabetes

answer

the body cannot regulate blood sugar level

question

lordosis

answer

swayback

question

kyphosis

answer

rounded shoulders

question

ptosis

answer

protruding abdomen

question

Activity equal to brisk walking is considered to be ____ physical activity

answer

moderate

question

activities at the base of the physical activity pyramid

answer

lifestyle physical activity

question

You should perform ___ minutes of physical activity on all or most days of the week

answer

30

question

A device worn on your belt that counts steps

answer

pedometer

question

You can change your ___ about physical activity from negative to positive

answer

attitude

question

MET

answer

a term that is used to describe intensity of activity

question

yard work

answer

mowing

question

recreational

answer

bowling

question

occupational work

answer

carpentry

question

housework

answer

mopping

question

Five positive attitudes about being physically active

answer

Physical activities are a great way to meet people. I think physical activity is really fun. I think physical activity improves my appearance. Physical activities are my way of relaxing. I enjoy the challenge.

question

couch potato

answer

is sedentary

question

inactive thinker

answer

is thinking about becoming active

question

planner

answer

just bought exercise equipment

question

activator

answer

is sometimes active

question

active exerciser

answer

is active most days of week

question

self-management

answer

skill that helps you change your behavior

question

sports-related fitness

answer

type of fitness that helps you learn skills

question

sport skill

answer

term used to describe throwing, kicking, and catching

question

self-assessment

answer

self-management skill that enables you to test your own fitness

question

self-monitoring

answer

self-management skill that enables you to keep track of the things you have accomplished is called

question

finding social support

answer

self-management skill that helps you get the help of friends and family

question

healthy lifestyle

answer

way of living that helps you prevent illness and enhance wellness

question

unhealthy lifestyles

answer

largest contributors to early death

question

being physically active

answer

would do more to improve the health and wellness of american people than any other change

question

fulfilled

answer

positive aspect of spiritual component of health

question

informed

answer

positive aspect of intellectual component of health

question

involved

answer

positive aspect of social component of health

question

Define Welness

answer

Wellness is the positive component of health that includes having a good quality of life and a good sense of well-being as exhibited by having a positive outlook on life and being happy and fulfilled.

question

fitness profile

answer

brief summary of your fitness

question

couch potato

answer

person who is sedentary

question

you are considered to be ___ if you perform physical activity on a regular basis and have for some time.

answer

active for life

question

Step 1

answer

collect information

question

Step 2

answer

consider a variety of activities

question

Step 3

answer

set goals

question

Step 4

answer

structure your program plan and write it down

question

Step 5

answer

evaluate your program after you have tried it

question

Why is it necessary to periodically reevaluate your fitness program?

answer

In order to make changes as needed(in case of delays caused by unforeseen-ed events) , checkup on your progress towards your goal and revise the program under the 'five steps'.

question

veins

answer

vessels that carry blood to the heart

question

walking, jogging, and bicycling are examples of __ activity

answer

aerobic

question

cardiovascular system

answer

the body system that includes your heart, blood vessels, and blood

question

lipoproteins

answer

carriers of cholesterol

question

respiratory system

answer

body system that includes your lungs and air passages

question

aerobic activity

answer

heart can supply necessary oxygen to muscles

question

cholesterol

answer

fatlike substance in the blood

question

high-density lipoprotein

answer

carries cholesterol out of the bloodstream

question

low-density lipoprotein

answer

bad cholesterol

question

anaerobic activity

answer

heart cannot supply necessary oxygen to muscles

question

Why is it important to monitor your heart rate to make sure that it is in the target heart rate zone?

answer

If below the target heart rate zone then aerobic fitness will not be improved.

question

the word __ means "with oxygen."

answer

aerobic

question

leisure time

answer

free time or time free from work

question

TaeBo is a type of ___ exercise

answer

aerobic

question

active recreation

answer

jogging, swimming and skating

question

water aerobics

answer

aqua-dynamics

question

orienteering

answer

uses map-reading skills

question

inline skating

answer

has relatively high injury risk

question

recreational activity

answer

done for fun during free time

question

circuit training

answer

several exercise stations

question

strength

answer

amount of force a muscle can exert

question

hypertrophy

answer

refers to an increase in muscle fiber size

question

a person can become ___ if he or she does strength training improperly by developing some muscles while ignoring others

answer

muscle-bound

question

When you do calisthenics to develop strength, you use your body weight as the ___

answer

resistance

question

isometric exercise

answer

exercises in which the muscles do not move

question

weightlifting

answer

a sport, not a method of training

question

progressive resistance

answer

the gradual increase of weight used in strength training

question

isokinetic exercise

answer

muscle fitness exercise that regulates velocity

question

1RM

answer

the maximum amount of weight a group of muscles can lift at one time

question

isotonic exercise

answer

muscle fitness exercises that involve movement

question

Why should you assess your strength before you start a strength-training program?

answer

To determine the strength-training program most appropriate for your goals. For example, to improve strength, adults may use a resistance of 60-90%(teens depending on their age and ability either use 40-60% 1RM or 40-80% 1RM) of their 1RM. Or to build endurance, more reps and smaller resistance (1RM%).

question

How often should you do your strength training program?

answer

In my case, 2 (or 2-3) days a week on non-consecutive days.

question

A part of fitness called ___ requires a fit heart and circulatory system

answer

cardiovascular fitness

question

if you have poor ___ your leg muscles might get tired when you run

answer

muscular endurance

question

___ training is a way of performing muscular endurance exercises that involves changing stations with short breaks in between

answer

circuit

question

___ is the real name of the supplement sometimes called andro

answer

androstenedione

question

the real name for the product called HGH is ___

answer

human growth hormone

question

plyometrics

answer

a training technique involving jumping

question

ephedra

answer

a product that can alter heart rate

question

periodization

answer

varying your muscle fitness program schedule

question

creatine

answer

a product manufactured by meat-eating animals

question

interval training

answer

short, high-intensity exercise followed by breaks

question

How many days a week should you train for muscular endurance?

answer

According to table 12.1, 3-6 days a week.

question

___ in the body's joints is essential for good health, wellness, and efficient, effective functioning

answer

flexibility

question

the amount of movement you can make at a joint is called your ___

answer

(ROM) range of motion

question

exercises that involve moving beyond your range of motion are ___

answer

stretching exercise

question

Doing ___ will help you maintain movement ability in your joints.

answer

ROM exercise

question

A ___ involves contracting, then relaxing the muscle before you stretch it.

answer

PNF stretching

question

___ is stretching slowly as far as you can without pain, then holding the stretch for several seconds

answer

static stretching

question

gentle bouncing motions are part of ___

answer

ballistic stretching

question

hypermobility

answer

the ability to extend the knee, elbow, thumb, or write joint past a straight line

question

arthritis

answer

disease in which joints are inflamed

question

laxity

answer

looseness of the joints

question

shinsplints

answer

pain in the front of the shins

question

Why should you do some mild cardiovascular exercise before stretching?

answer

Stretching is most effective in building flexibility when the muscles are warm as a result of cardiovascular exercise such as walking or slow jogging.

question

an eating disorder characterized by binging and purging is called ___

answer

bulemia

question

the minimum amount of body fat needed for good health is ___

answer

essential body fat

question

your ___ is the amount of energy your body uses at complete rest.

answer

basal metabolism

question

a term used to describe a person who is very overfat is ___

answer

obese

question

people with ___ see themselves as too fat even when they are extremely thin

answer

anorexia nervosa

question

a technique for assessing body fat levels that involves being weighed under water is called ____.

answer

DEXA

question

overfat

answer

too much body fat

question

skinfolds

answer

fat under the skin

question

anorexia athletica

answer

eating disorder most common among athletes

question

undefat

answer

too little body fat

question

caliper

answer

used for skinfold measurements

question

body composition

answer

all the tissues that make up your body

question

Why is a combination of diet and physical activity best for maintaining ideal levels of body fat?

answer

By limiting your intake of calories via diet and increasing the calories burned via excercise cause a net deficit( output - intake ) in calories therefore burning fat (fat loss).

question

your body breaks down proteins into simpler substances called ___

answer

amino acids

question

your body can use ___ for energy with little or no change during digestion

answer

carbohydrates

question

you need to limit your intake of ___, a fatlike substance found in animal cells

answer

saturated fats

question

__ contain more nutrients than do simple carbohydrates

answer

complex carbohydrates

question

___ are food substances required for the growth and maintenance of your cells

answer

nutrients

question

a food that is ___ contains a large amount of nutrients for the number of calories it provides

answer

complex

question

carbohydrate

answer

provides you with energy

question

proteins

answer

building blocks of your body

question

fiber

answer

cannot be digested by the body

question

complete protein

answer

contains all nine essential amino acids

question

incomplete protein

answer

contains some, not all, essential amino acids

question

to help reduce stress, contract and then ___ your muscles.

answer

relax

question

excessive exercise, such as that done by athletes who overtrain, is a ___ stressor

answer

physical

question

the ___ is your body's way of preparing you to deal with a demanding situation

answer

stress response

question

worry and fear are examples of __ stressors

answer

emotional

question

stress can affect the immune system, making a person more susceptible to certain ___

answer

diseases

question

getting enough ___ every night can help prevent fatigue and help you deal effectively with stress

answer

sleep

question

stress

answer

the body's reaction to a stressful situation

question

eustress

answer

positive stress

question

stessor

answer

causes or contributes to stress

question

distress

answer

negative stress

question

How can physical activity help you deal effectively with stress?

answer

Regular physical activity can help make you fit, healthy, and better able to handle future stressful situations.

question

Name five sources of guidance and support for those who need help dealing with a stressful situation.

answer

Parents and Family Members Teachers Clergy Friends School Counselors, nurses and physicians, etc Hospital Referral Service

question

many products sold as ___, or ergogenic aids, are quack products

answer

sport supplements

question

a ___ exercise uses machines or outside forces to move your muscles

answer

passive

question

a method of advertising or selling that uses false claims is called ___

answer

quackery or "health quackery"

question

a food ___ is a product intended to add to a person nutritional intake

answer

supplement

question

A ___ diet often promises quick results but is usually nutritionally unbalanced

answer

fad

question

medical doctor

answer

provides medical advice

question

certified health education teacher

answer

answers concerns about general health

question

registered physical therapist

answer

has information about fitness

question

dietitian

answer

offers advice about diet and nutrition

question

nutritionist

answer

may not be an expert

question

Describe three ways you can recognize quackery.

answer

The advertiser may make unrealistic claims about the product, recognized organizations and the government have not recognized the product and the product did not go through rigorous scientific testing or clinical trials.

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