Wellness – Flashcards with Answers
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What was the most serious threat to a person's health in the early 1990's?
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infectious diseases
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Which type of condition is defined as a disease that develops and continues over a long period?
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chronic disease
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What are the three leading causes of death in the USA
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Heart disease, cancer, and chronic lower respiratory disease.
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what are the three leading causes of death for Americans between 15 and 24 years old?
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Car accidents, suicide, and homicide
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Which is characteristic of the typical American diet ?
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unhealthy fats
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what is a good strategy for achieving and maintaining a healthy body weight?
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regular exercise
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what is the most effective way of dealing with disease?
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to prevent them and go to the doctor once a year
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according to the latest recommendations, for substantial health benefits adults should do how much exercise per week?
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150 mins a week of moderate aerobic exercise
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Physical activity guidelines published by US department of health and human services suggest which action per day to achieve or maintain weight loss?
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60-90 mins moderately per day
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what is one effect of increasing one's cardio-respiratory endurance?
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resting heart rate decreases
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what condition is closely linked to heart disease?
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Low cardio-respiratory fitness
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what is the definition of muscular strength?
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how much you can lift one time
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Muscular endurance?
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how much you can lift many times
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Flexibility
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the ability to move joints through their full range of motion
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what is the best way to lose body fat?
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sensible diet and exercise
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How quickly will people who stop exercising lose up to 50% of their fitness improvement?
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within two months
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If one must temporarily stop exercising regularly, which factor should be maintained while the others are curtailed?
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intensity
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what is the first step in creating a successful fitness program?
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excess current fitness level
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which actives est develop muscular strength and endurance
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resistance training, weights and calisthenics
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which is most effective in improving flexibility?
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strengthening the major muscle groups regularly
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what is a key to improving fitness
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exercise consistently
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which combination of activities develops healthy body composition?
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residence training, cardio, and diet
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into what substance do most carbohydrates break down during digestion?
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Glucose
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what is the storage form of carbohydrate in the liver, muscles and kidneys?
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Glycogen
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what is the definition of adenosine triphosphate (ATP)
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basic form of energy used by cells
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which response occurs immediately when one exercises
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increased heart rate
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how does regular endurance exercise contribute to better control of body fat?
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increase daily calorie expenditure
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which is the most important exercise factor for achieving training effects
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intensity
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which activity is NOT an appropriate cardio respiratory endurance exercise
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resistance training ex) push ups
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which term refers to excessive loss of body fluid
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dehydration
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what should a beginner do during the initial phase of an exercise program
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exercise at low end of heart rate range
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what results when heat loss exceeds the body's ability to warm itself?
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Hypothermia
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what is RICE in relation to injury
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Rest Ice Compression Elevation
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how is muscular strength assessed?
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amount of force a muscle can produce with a single max effort
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what is hypertrophy
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increased in size of muscle fiber
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what characterizes slow twitch muscle fibers
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fatigue resistance
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which activities predominantly use slow twitch muscle fibers
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endurance activities
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what percentage of Americans will be afflicted with low back pain at some point in their life?
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85%
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when does the metabolic rate increase?
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when muscle mass increases
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which essential hormone do men have in high amounts than women?
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testosterone
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at what age do people typically begin to lose muscle mass?
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30
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which type of exercise is an individual performing when she or he jumps from a platform to the ground and then jumps back up on the platform
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Plyometrics
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what is the min number of training days per week for gaining strength
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2
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what determines training intensity for weight training
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the amount of weight resistance you lift
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which stretching technique is most commonly associate with injury
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ballistic
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which activity is one of the common stretching techniques
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static
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when should a person perform stretching exercises
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2-3 days a week
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which approach for the prevention and management of low back pain is correct
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exercise for 3 days a week
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which structure absorb and disperse stress on the spine
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interbertebral disk
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what is likely to cause back pain
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weak muscles
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why do women have a higher proportion of essential fat than men?
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fat deposits in gender specific sites
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what is one possible explanation for the increase in obesity among Americans over the past 40 years?
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increased portion size
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what condition do obese people develop at three times the rate non obese people?
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diabetes
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which is true about those with an apple shape
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increase risk of heart disease, mortality and diabetes
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which lifestyle change can benefit a person with diabetes
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increase daily activity
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people who gain weight in the ______________ are at greater risk for early onset hear disease
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abdomen
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which technique for evaluation health risks associated with body weight is based on the concept that a person's weight should be proportional to his or her height
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BMI
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which activity is the best complete fitness program
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cardio, muscular strength, stretching, flex
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what is the recommended total duration for cardio respiratory endurance training
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20-60 mins
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what is an appropriate frequency for a cardio respiratory endurance program
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3-5 times per week
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what is a general rule for stretching
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stretch to point of slight tension
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what is one benefit of starting an exercise program slowly
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allows body to adjust to exercising
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which term refers to an exercise program in which a person varies his or her activities to develop balanced total body fitness
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cross training
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which strategy can help you maintain an exercise program
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keep exercise log or journal
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what should be the focus of exercise for children under 12 years old
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skill development
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what is an appropriate exercise guideline for older adults
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resistance, endurance, and flexibility
