Chapter 3 & 4

Question 1

Mental health

Answer 1

a state of mind involving enjoyment of one’s social and physical environment, belief in one’s creativity and imagination and using one’s mental abilities to the fullest extent by taking risks, asking questions, accepting alternative points of view, and having an openness to continual growth and change

Question 2

Mental wellness

Answer 2

more holistic concept of well-being, includes mental fitness and physical fitness as well as resilience (the ability to “bounce forward” from hardship

Question 3

Metabolic fitness

Answer 3

physical fitness with the body at rest, including bodily functions at rest, vital signs and blood tests

Question 4

What does performance based or motor based fitness relate to?

Answer 4

the body in action

Question 5

What are the 2 categories of motor fitness?

Answer 5

health related

motor skills

Question 6

Health-related fitness:

Answer 6

cardio-respiratory fitness, muscle strength, muscle endurance, flexibility, posture and body composition)

Question 7

Motor skill

Answer 7

balance, coordination, reaction time, power, speed and agility

Question 8

American Health Association ratio goal:

Answer 8

5:1 or better, optimum ratio is 3.5:1

Question 9

Best glucose test?

Answer 9

fasting plasma glucose test

Question 10

In healthy individuals, what level does glucose rarely rise above?

Answer 10

140mg/dL

Question 11

Normal fasting values of blood insulin?

Answer 11

5-20um/mL

Question 12

Korotkoff I

Answer 12

sharp thud

Question 13

Korotkoff II

Answer 13

loud blowing sound

Question 14

Korotkoff III

Answer 14

soft thud

Question 15

Korotkoff IV

Answer 15

soft blowing sound

Question 16

Korotkoff V

Answer 16

silence or diastole

Question 17

Prehypertension

Answer 17

120-139/80-89

Question 18

Stage I hypertension

Answer 18

140-150/90-99

Question 19

Stage 2 hypertension

Answer 19

160+/110+

Question 20

Amount of water before exercise?

Answer 20

a. Individuals should drink 400-600 mL of water 2-3 hours before exercise

Question 21

Water during exercise?

Answer 21

a. 150-300 mL during exercise (approximately ever 15-20 mins

Question 22

Water after exercise?

Answer 22

450-675 mL after exercise for every 0.5 kg of weight lost during exercise

Question 23

Aerobic exercise:

Answer 23

requires continual use of oxygen, uses large muscle groups, can be maintained continuously and is rhythmic in nature

Question 24

Anaerobic exercise:

Answer 24

performed in absence of continual oxygen source; usually short in duration and high in intensity, involving short bursts of exertion followed by periods of rest

Question 25

Isometric exercise:

Answer 25

active exercise performed against stable resistance without change in muscle length

Question 26

Isotonic exercise

Answer 26

muscle shortening to generate force

Question 27

Isokinetic exercise

Answer 27

involves constant-velocity muscle actions that may be either concentric or eccentric

Question 28

Sports exercise:

Answer 28

type of exercise involving physical games and competition

Question 29

Therapeutic exercise:

Answer 29

sometimes called corrective exercise, is designed to use bodily movements to restore normal function in diseased or injured tissues and to maintain well-being

Question 30

Methods to decrease DOMS:

Answer 30

i. Beginning exercise gradually ii. Performing concentric contractions before building in eccentric contractions iii. Performing a regular warm-up iv. Performing moderate exercise whenever soreness is experienced

Question 31

Level I of physical activity pyramid:

Answer 31

occasional | TV, computer, games

Question 32

Level II of physical activity pyramid:

Answer 32

2-3 days/week sports, active leisure football, tennis, weight lifting, swimming

Question 33

Level III of physical activity pyramid:

Answer 33

5-6 days/week planned aerobic activity accumulate total of 30 mins/day

Question 34

Level IV of physical activity pyramid:

Answer 34

Everyday increased incidental activity steps, walking, etc

Question 35

FITTE formula

Answer 35

``` F= frequency of exercise (how often) I= intensity of exercise (how hard) T= time or duration of exercise (how long) T= type of training (specificity of activity) E= level of enjoyment ```

Question 36

Principle of individuality

Answer 36

requires that exercise prescription be designed to meet the individual’s need, taking into account mental status, physiological status, unique environmental considerations and other personal factors

Question 37

Principle of overload

Answer 37

the progressive increase in the amount of exercise needed to improve fitness levels. To experience overload, the individual must increase the frequency, intensity or during or exercise or modify the type of exercise to increase physiological demand

Question 38

Principle of specificity:

Answer 38

the training effects derived from different types of exercise

Question 39

Principle of periodization

Answer 39

the need to avoid overtraining yet enhance performance accomplished through the manipulation of training frequency, intensity, duration, type of exercise and enjoyment

Question 40

Principle of reversibility

Answer 40

the tendency of the body to lose strength, endurance, flexibility and power when exercise is not maintained

Question 41

Principle of progression

Answer 41

the need to build muscular strength and endurance over time rather than try to reach an exercise on the initial attempt

Question 42

Principle of adaptation

Answer 42

the counterpart to progression. As the body gains strength and endurance and becomes more fit, it also becomes more efficient, relying on less effort and energy to perform the same physical activity

Question 43

Principle of recovery

Answer 43

the need to give the body time to repair from any increased demands from strenuous physical activity.

Question 44

Certain exercises can predispose people to injury:

Answer 44

Hyperextending or overextending any joint Placing excessive stress on joints, such as performing double leg lifts Performing ballistic movements with the spine-either the low back or C-spine Performing excessive hyperflexion of joints, which potentially damages ligaments, bursae, cartilage and other joint structures Moving into positions that can pinch nerves in the head, neck, trunk and extremities

Question 45

Activity nervosa:

Answer 45

condition characterized by too much activity and too little rest

Question 46

Transtheoretical model of change:

Answer 46

``` precontemplation contemplation preparation action maintenance ```

Question 47

Precontemplations state

Answer 47

goal: individual will begin thinking about change

Question 48

Contemplation stage:

Answer 48

goal: Individual will examine benefits and barriers to change

Question 49

Preparation stage

Answer 49

goal: Individual will have needed resources to initiate change

Question 50

Action state

Answer 50

goal: Individual will develop self-efficacy in physical activity

Question 51

Maintenance state

Answer 51

goal: Individual will integrate physical activity (exercise) into lifestyle

Question 52

Intrinsic motivation:

Answer 52

engaging in an activity for pleasure with no expectation of material rewards or external constraints

Question 53

Extrinsic motivation:

Answer 53

engaging in behavior as a means to an end and not for the sake of the activity itself