Personal Fitness Final Exam – Flashcards

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Exercise
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Physical activity done for the purpose of getting fit
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Stairway to Lifetime Fitness
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Series of steps to help you achieve lifetime fitness.
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Lack of exercise
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causes a hypokinetic condition or health problem
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Body Fatness
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percent of body weight made of fat in comparison to other body tissues
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Muscle endurance
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ability to use muscles continuously without tiring
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flexibility
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ability to use joints through a wide range of motion
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agility
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ability to change body position quickly
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balance
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ability to keep an upright position
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coordination
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ability to use body parts together
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reaction time
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amount of time to start moving
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speed
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ability to cover a distance quickly
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physical activity
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movement of body using larger muscles
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wellness
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positive component of health
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What is physical fitness?
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The ability of your body systems to work together efficiently to allow you to be healthy and effectively perform activities of daily living.
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Explain how the definition of health has changed over time.
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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.
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Biomechanics
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the rules of biology and physics that can be used to prevent injury to your joints
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symptons of frostbite
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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
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microtrauma
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invisible damage to the body resulting from repeating a movement often
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Some injuries related to sports and exercise
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cuts, scrapes, bruises, blisters, strains, fractures, sprains
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Hypothermia
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numbness, shivering, low body temperature, and confusion
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joint
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place where bones connect
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ligament
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holds bones together at a joint
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tendon
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connects muscle to bone
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side stitch
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pain in the lower abdomen
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hypothermia
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body temperature becomes extremely low
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Why are self-assessments important tools when you plan for lifetime activity?
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The self-assessment plan is important to gain true physical fitness.
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Explain how to follow the RICE formula when treating a minor injury.
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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.
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for optimal benefits you should perform activities from ___ parts of the Physical Pyramid each week
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all
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Threshold of Training
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minimum amount of overload needed to achieve physical fitness
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target ceiling
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the upper limit of your physical activity
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frequency
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how often you exercise
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intensity
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how hard you perform physical activity
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progression
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increasing exercise gradually
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specificity
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exercise for one fitness part
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overload
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doing more exercise than you normally do
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Why should you develop a lifetime physical activity plan even if you are in the good fitness zone now?
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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.
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FITT
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frequency, intensity, time, and type.
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osteoporosis
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bones deteriorate and become weak
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atherosclerosis
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substances build up inside artery walls
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hypertension
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blood pressure is consistently higher than normal
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obesity
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having a high percentage of body fat
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diabetes
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the body cannot regulate blood sugar level
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lordosis
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swayback
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kyphosis
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rounded shoulders
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ptosis
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protruding abdomen
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Activity equal to brisk walking is considered to be ____ physical activity
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moderate
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activities at the base of the physical activity pyramid
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lifestyle physical activity
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You should perform ___ minutes of physical activity on all or most days of the week
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30
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A device worn on your belt that counts steps
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pedometer
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You can change your ___ about physical activity from negative to positive
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attitude
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MET
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a term that is used to describe intensity of activity
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yard work
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mowing
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recreational
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bowling
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occupational work
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carpentry
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housework
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mopping
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Five positive attitudes about being physically active
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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.
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couch potato
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is sedentary
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inactive thinker
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is thinking about becoming active
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planner
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just bought exercise equipment
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activator
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is sometimes active
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active exerciser
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is active most days of week
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self-management
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skill that helps you change your behavior
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sports-related fitness
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type of fitness that helps you learn skills
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sport skill
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term used to describe throwing, kicking, and catching
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self-assessment
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self-management skill that enables you to test your own fitness
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self-monitoring
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self-management skill that enables you to keep track of the things you have accomplished is called
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finding social support
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self-management skill that helps you get the help of friends and family
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healthy lifestyle
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way of living that helps you prevent illness and enhance wellness
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unhealthy lifestyles
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largest contributors to early death
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being physically active
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would do more to improve the health and wellness of american people than any other change
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fulfilled
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positive aspect of spiritual component of health
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informed
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positive aspect of intellectual component of health
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involved
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positive aspect of social component of health
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Define Welness
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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.
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fitness profile
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brief summary of your fitness
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couch potato
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person who is sedentary
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you are considered to be ___ if you perform physical activity on a regular basis and have for some time.
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active for life
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Step 1
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collect information
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Step 2
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consider a variety of activities
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Step 3
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set goals
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Step 4
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structure your program plan and write it down
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Step 5
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evaluate your program after you have tried it
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Why is it necessary to periodically reevaluate your fitness program?
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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'.
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veins
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vessels that carry blood to the heart
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walking, jogging, and bicycling are examples of __ activity
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aerobic
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cardiovascular system
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the body system that includes your heart, blood vessels, and blood
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lipoproteins
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carriers of cholesterol
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respiratory system
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body system that includes your lungs and air passages
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aerobic activity
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heart can supply necessary oxygen to muscles
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cholesterol
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fatlike substance in the blood
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high-density lipoprotein
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carries cholesterol out of the bloodstream
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low-density lipoprotein
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bad cholesterol
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anaerobic activity
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heart cannot supply necessary oxygen to muscles
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Why is it important to monitor your heart rate to make sure that it is in the target heart rate zone?
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If below the target heart rate zone then aerobic fitness will not be improved.
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the word __ means "with oxygen."
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aerobic
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leisure time
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free time or time free from work
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TaeBo is a type of ___ exercise
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aerobic
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active recreation
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jogging, swimming and skating
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water aerobics
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aqua-dynamics
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orienteering
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uses map-reading skills
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inline skating
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has relatively high injury risk
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recreational activity
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done for fun during free time
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circuit training
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several exercise stations
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strength
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amount of force a muscle can exert
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hypertrophy
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refers to an increase in muscle fiber size
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a person can become ___ if he or she does strength training improperly by developing some muscles while ignoring others
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muscle-bound
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When you do calisthenics to develop strength, you use your body weight as the ___
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resistance
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isometric exercise
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exercises in which the muscles do not move
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weightlifting
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a sport, not a method of training
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progressive resistance
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the gradual increase of weight used in strength training
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isokinetic exercise
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muscle fitness exercise that regulates velocity
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1RM
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the maximum amount of weight a group of muscles can lift at one time
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isotonic exercise
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muscle fitness exercises that involve movement
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Why should you assess your strength before you start a strength-training program?
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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%).
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How often should you do your strength training program?
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In my case, 2 (or 2-3) days a week on non-consecutive days.
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A part of fitness called ___ requires a fit heart and circulatory system
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cardiovascular fitness
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if you have poor ___ your leg muscles might get tired when you run
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muscular endurance
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___ training is a way of performing muscular endurance exercises that involves changing stations with short breaks in between
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circuit
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___ is the real name of the supplement sometimes called andro
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androstenedione
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the real name for the product called HGH is ___
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human growth hormone
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plyometrics
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a training technique involving jumping
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ephedra
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a product that can alter heart rate
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periodization
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varying your muscle fitness program schedule
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creatine
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a product manufactured by meat-eating animals
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interval training
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short, high-intensity exercise followed by breaks
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How many days a week should you train for muscular endurance?
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According to table 12.1, 3-6 days a week.
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___ in the body's joints is essential for good health, wellness, and efficient, effective functioning
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flexibility
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the amount of movement you can make at a joint is called your ___
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(ROM) range of motion
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exercises that involve moving beyond your range of motion are ___
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stretching exercise
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Doing ___ will help you maintain movement ability in your joints.
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ROM exercise
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A ___ involves contracting, then relaxing the muscle before you stretch it.
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PNF stretching
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___ is stretching slowly as far as you can without pain, then holding the stretch for several seconds
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static stretching
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gentle bouncing motions are part of ___
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ballistic stretching
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hypermobility
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the ability to extend the knee, elbow, thumb, or write joint past a straight line
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arthritis
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disease in which joints are inflamed
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laxity
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looseness of the joints
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shinsplints
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pain in the front of the shins
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Why should you do some mild cardiovascular exercise before stretching?
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Stretching is most effective in building flexibility when the muscles are warm as a result of cardiovascular exercise such as walking or slow jogging.
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an eating disorder characterized by binging and purging is called ___
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bulemia
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the minimum amount of body fat needed for good health is ___
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essential body fat
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your ___ is the amount of energy your body uses at complete rest.
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basal metabolism
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a term used to describe a person who is very overfat is ___
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obese
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people with ___ see themselves as too fat even when they are extremely thin
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anorexia nervosa
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a technique for assessing body fat levels that involves being weighed under water is called ____.
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DEXA
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overfat
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too much body fat
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skinfolds
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fat under the skin
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anorexia athletica
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eating disorder most common among athletes
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undefat
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too little body fat
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caliper
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used for skinfold measurements
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body composition
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all the tissues that make up your body
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Why is a combination of diet and physical activity best for maintaining ideal levels of body fat?
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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).
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your body breaks down proteins into simpler substances called ___
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amino acids
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your body can use ___ for energy with little or no change during digestion
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carbohydrates
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you need to limit your intake of ___, a fatlike substance found in animal cells
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saturated fats
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__ contain more nutrients than do simple carbohydrates
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complex carbohydrates
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___ are food substances required for the growth and maintenance of your cells
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nutrients
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a food that is ___ contains a large amount of nutrients for the number of calories it provides
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complex
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carbohydrate
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provides you with energy
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proteins
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building blocks of your body
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fiber
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cannot be digested by the body
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complete protein
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contains all nine essential amino acids
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incomplete protein
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contains some, not all, essential amino acids
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to help reduce stress, contract and then ___ your muscles.
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relax
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excessive exercise, such as that done by athletes who overtrain, is a ___ stressor
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physical
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the ___ is your body's way of preparing you to deal with a demanding situation
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stress response
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worry and fear are examples of __ stressors
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emotional
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stress can affect the immune system, making a person more susceptible to certain ___
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diseases
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getting enough ___ every night can help prevent fatigue and help you deal effectively with stress
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sleep
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stress
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the body's reaction to a stressful situation
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eustress
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positive stress
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stessor
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causes or contributes to stress
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distress
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negative stress
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How can physical activity help you deal effectively with stress?
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Regular physical activity can help make you fit, healthy, and better able to handle future stressful situations.
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Name five sources of guidance and support for those who need help dealing with a stressful situation.
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Parents and Family Members Teachers Clergy Friends School Counselors, nurses and physicians, etc Hospital Referral Service
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many products sold as ___, or ergogenic aids, are quack products
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sport supplements
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a ___ exercise uses machines or outside forces to move your muscles
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passive
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a method of advertising or selling that uses false claims is called ___
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quackery or "health quackery"
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a food ___ is a product intended to add to a person nutritional intake
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supplement
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A ___ diet often promises quick results but is usually nutritionally unbalanced
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fad
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medical doctor
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provides medical advice
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certified health education teacher
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answers concerns about general health
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registered physical therapist
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has information about fitness
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dietitian
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offers advice about diet and nutrition
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nutritionist
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may not be an expert
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Describe three ways you can recognize quackery.
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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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