final

Question 1

smarter goals

Answer 1

-specific objectives
-measurable goals
-action-based and attainable
-realistic and results oriented, relevant and rigorous
-time anchored (time frame-target date)
-evaluated
-readjusted

Question 2

why is variety important in physical activity

Answer 2

it gives your body time to adapt and rest, prevents injury from overuse, & prevents boredom/improves motivation

Question 3

how does planning ahead benefit you in your physical activity goals

Answer 3

help you fit it into your daily schedule, achieve your health goals, and feel more in control.

Question 4

what is rpe & how is it helpful

Answer 4

RPE- rate of perceived exertions
a scale 1-10 on how intense activity is

breathing pattern, fatigue, etc..
know when u can push yourself more

Question 5

what are the benefits of physical acitivty

Answer 5

-lowers risk of death, heart disease, cancer, hypertension
-prevents weight gain/lose weight
-prevention of falling
-cognitive function

Question 6

what are the benefits of strength training

Answer 6

Improved muscle strength and endurance
Increased bone density
Improved balance, coordination, and posture
Reduced risk of injury

Question 7

what are the benefits of flexibility

Answer 7

Flexibility enables more fluid body movements, ease many tasks (such as lifting things up), and helps you have all range better range of motions. Also, people who have higher flexibility, also have greater flexibility in their joints, which is beneficial as you age.

Question 8

aerobic

Answer 8

-increases heart rate, and oxygen is used

Question 9

anaerobic

Answer 9

-requires energy faster than oxygen can be supplied

Question 10

DOMS

Answer 10

delayed onset muscle soreness

-when muscles get tender after working out
-avoid by stretching, warming up, and ease into exercise

Question 11

how can you protect yourself from back and knee injury

Answer 11

leg presses, squats, walking, running

HAMSTRINGS (stretch and strengthen)

Question 12

discuss how important nutrition is for your physical activity goals

Answer 12

-eat a plant based whole food diet
-plant protein has most if not all the amino acids you need
-plant based diet helps you recover faster since you have everything that you need

Question 13

how can you eat to support your physical fitness goals

Question 14

what is a healthy amount of water each day. how much is healthy to drink during physical activity?

Answer 14

half your weight in oz

Question 15

what is the important of rest as it relates to physical activity

Answer 15

after strength training, it’s important to repair yourself

after cardio- they need rest to recharge

sleeping at night: bring back energy, body repairs itself

Question 16

what zones is fat burning

Answer 16

1-2

Question 17

what zones are the fit zones?

Answer 17

3-5

Question 18

how to dress in hot weather for physical activity

Answer 18

should wear loose fitting, lightweight, and moisture wicking clothing

Question 19

total physical activity minutes for moderate physical activity

Answer 19

150-300 minutes/ week of moderate physical activity

Question 20

total physical activity minutes for high intensity

Answer 20

75-150 minutes/ week of high intensity activity

Question 21

how often should you do strength training

Answer 21

2-3 times per week

Question 22

how can physical activity help you manage weight

Answer 22

-low intensity teaches your body to burn fat

Question 23

sweet spot

Answer 23

burning fat and carbs, but more fat

Exercising at the “sweet spot” helps burn more fat overall, even when you’re not exercising, because your body keeps burning calories at a higher rate.

Question 24

how does phyiscal activity impact aspects of wellness

Question 25

creators way

Answer 25

C- choose intellectual wellness R- resilient emotional wellness E-eden's nutrition A- active lifestyle T- trust in God O- ongoing vocational wellness R- restorative rest S-social connection W- wise money management A-an enriched environment Y-youthful self care

Question 26

how to dress in cold weather for physical activity

Answer 26

wear many layers: a base layer, mid layer, and outer layer. You should also have face and ear protection, gloves, and waterproof shoes

Question 27

True/False: A good way to keep cool is to wear a wet hat.

Answer 27

true

Question 28

True/False: Research has found that physical activity works as well as drugs to treat depression?

Answer 28

True

Question 29

Discuss how to treat injuries, include R.I.C.E

Answer 29

a. Rest- to let you muscles reset and not exert more energy b. Ice- to reduce swelling c. Compression to reduce swelling and soreness d. Elevation- to reduce pressure and bleeding

Question 30

Which is more important for weight management and why?

Answer 30

Anaerobic Physical Activity For weight management, aerobic physical activity is more important because it helps burn lots of calories.

Question 31

Why is drinking adequate water (1/2 your body weight in oz. every day) important for maintaining or achieving a healthy weight?

Answer 31

Drinking enough water is important for a healthy weight because it helps you feel full and satisfied, so you're less likely to overeat.

Question 32

What happens to your metabolism after about 3:00 in the afternoon?

Answer 32

metabolism starts to slow down, so it's a good idea to avoid heavy meals or snacks late in the day.

Question 33

True/False: Physical activity boosts decision making skills

Answer 33

True

Question 34

True/False: Physical activity lengthens attention span.

Answer 34

True

Question 35

True/False: Researchers found that the speed of learning vocabulary words was increased by 20% following physical activity.

Answer 35

True

Question 36

What dimension of wellness includes the ability to carry out daily activities with vigor and relative ease?

Answer 36

physical

Question 37

What is needed to improve aerobic health according to the book?

Answer 37

stress the aerobic system

Question 38

What does the PAR-Q stand for?

Answer 38

physical activity readiness questionnaire

Question 39

What type of training assists with balance THE MOST?

Answer 39

neuromotor training

Question 40

What is one of the first things you should do when starting a training program - assuming that you are completely new?

Answer 40

Answer the PAR-Q to see if you are ready for exercise

Question 41

stress is the brain’s response to demands.

Answer 41

true

Question 42

Blood pressure and heart rate naturally fluctuate during sleep. This is to promote cardiovascular health.

Answer 42

true

Question 43

With regular physical activity, there is strong evidence that shows it can lower the risk of some cancers.

Answer 43

true

Question 44

Aerobic means without oxygen.

Answer 44

false

Question 45

With regular physical activity, there is strong evidence that shows it can lower the risk of some cancers.

Answer 45

true

Question 46

list the dimensions of wellness found in your book.

Answer 46

Physical, social, intellectual, occupational, emotional, spiritual.

Question 47

How does physical activity impact wellness and how to the other dimensions of wellness impact physical activity? Social, Spiritual, Emotional, Intellectual, Physical – Nutrition, Physical Activity, Self-care, Financial, Environmental & Vocational Wellness.

Question 48

What is the difference between intrinsic and extrinsic motivation?

Answer 48

intrinsic motivation comes from you pushing yourself, but extrinsic motivation comes from outside sources or external factors.

Question 49

recommended flexibility

Answer 49

minimum 2 to 3 times per week, 10 minute sessions, preferably everyday