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HEAL 123-17 > Quiz #1 > Flashcards

Quiz #1 Flashcards

1
Q

Number #1 killer of Americans each year?

A

Physical Inactivity / Diet

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2
Q

The years of illness subtracted from life expectancy.

A

Healthy Life Expectancy

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3
Q

What causes disease / health problems.

A

A combination of genetics and lifestyle diseases.

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4
Q

Excess body weight against a given standard, such as height or recommended body fat. BMI >25.

A

Overweight

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5
Q

A chronic disease characterized by excessive body fat in relation to lean body mass, usually at least 30% above recommended bodyweight or a BMI >30.

A

Obese

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6
Q

The complete physical condition and
functioning of the body.

A

Physical Wellness

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7
Q

Your ability to carry on your day-to day activities while understanding your feelings and expressing them in constructive and appropriate ways.

A

Emotional / Mental Wellness

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8
Q

Focuses on developing and enhancing one’s knowledge base and critical thinking, decision making and problem-solving skills.

A

Intellectual Wellness

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9
Q

Focuses on one’s ability to develop and maintain positive, healthy, satisfying interpersonal relationships and appropriate support networks.

A

Social Wellness

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10
Q

Focuses on developing a set of values, beliefs, or principles that give meaning and purpose to your life and help guide your choices and actions.

A

Spiritual Wellness

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11
Q

Dimension of wellness that focuses on
the condition and livability of the local
environment and the planet as a whole.

A

Environmental / Occupational Wellness

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12
Q

The constant and deliberate effort to stay healthy and achieve the highest potential for well-being; It integrates seven dimensions.

A

Wellness

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13
Q

T/F
Physical inactivity leads to disease and
premature death

A

true

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14
Q

T/F
Physically active
people do not live longer

A

false

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15
Q

Do I get enough sleep?
* Do I use alcohol and drugs responsibly?
* Do I use sunscreen?
* Do I get regular physical exercise?
Examples of…

A

Physical Wellness

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16
Q

Optimism
* Enthusiasm
* Self-confidence
* Self-acceptance
* Resiliency
* Self-esteem
Examples of…

A

Mental / Emotional Wellness

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17
Q

Relish learning new skills
* Solving problems
* Explore ideas and open to new ideas
* Creative
* Motivated to learn new information
Examples of…

A

Intellectual Wellness

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18
Q

Building relationships inside and outside one’s family
* Contributes to the community in which you live
* Communicates effectively
* Has developed a capacity for intimacy
* Gets along with others
* Communicates with respect despite differences
* Good listener
Examples of…

A

Social Wellness

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19
Q

Compassion
* Forgiveness
* Unselfish helping of others
* Tolerance
* A capacity to love
Examples of…

A

Spiritual Wellness

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20
Q

Does your physical environment support wellness
* Are there Toxins in your environment?
* Second hand smoke
* Pollution
* High degree of violence
* Take action to make your environment a cleaner and safer place
Examples of…

A

Environmental / Occupational Wellness

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21
Q

Based on Measurements of
- Blood Pressure
- Body Fat
- Bone Density
- Triglycerides
- HDL/LDL Cholesterol
- Glycated Hemoglobin
- Muscle Mass

A

Wellness Continuum

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22
Q

Components or areas of fitness that
contribute to the ability to function in
a skilled and efficient way and don’t
have a direct effect on overall health.

A

Skill-Related Fitness

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23
Q

Components or areas
of fitness that have a
direct effect on overall
health and disease risk.

A

Health-Related Fitness

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24
Q

Cardiorespiratory endurance
* Muscular Strength
* Muscular Endurance
* Flexibility
* Body Composition
Examples of…

A

Health-Related Fitness

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25
Q
  1. Agility
  2. Balance
  3. Coordination
  4. Power
  5. Reaction Time
  6. Speed
    Examples of…
A

Skill-Related Fitness

26
Q

(Textbook) Our ability to carry out daily task and routine physical activities without
undue fatigue.
(Webster) the condition of being physically fit and healthy.

A

Fitness

27
Q

The principle that the body will respond to a gradual application
of increasing amounts of stress during exercise training for
increasing fitness

A

Progressive Overload

28
Q

The time the body needs to rebuild and improve tissues weakened from overload
● Usually, a full day after a hard workout
Example of what training principle?

A

Recovery

29
Q

The principle that the body adapts to the specific types and amounts of stress placed
on it.
○ Example: You will not improve your flexibility if you are only working to build
strength/
Example of what training principle?

A

Specificity

30
Q

A decrease of activity will cause a decline in fitness. “Use it or lose it”
○ Declines are slow at first, but you can return to pertaining levels in a couple months.
Usually at about 1/3 rate of gains.
Example of what training principle?

A

Reversibility

31
Q

T/F
Pulmonary endurance is a measure of how efficiently our bodies work.

A

false

32
Q

Requires oxygen to produce
energy for the activity. Raises your
heart rate over time.

A

Aerobic

33
Q

utilizes oxygen already
stored in your cells, no new oxygen
delivered. Very high energy, but cannot
be sustained over long periods of time.
(Also, ATP-CP system)

A

Anaerobic

34
Q

Decrease RHR
* Increase cardiac muscle
strength
* Lower HR overall
* Increase # & size of
mitochondria
* Increase # of capillaries
* Faster recovery time
* Lower BP
* Increase fat burning
enzymes
* Decrease risk of heart
disease
* Increases VO2Max
Examples of why you should…?

A

Improve CR endurance.

35
Q

How do we measure Cardio Endurance?

A

Resting Heart Rate
Blood Pressure
Oxygen Consumption (VO2)

36
Q

F.I.T.T. principle for Cardio
Fit, Muscular Strength &
Endurance

A

F= Frequency (how often)
* I= Intensity (how hard)
* T = Time (how long)
* T= Type

37
Q

Moderate-intensity PA;
30 minutes; 3 days/wk
* Vigorous-intensity PA;
20 minutes; 3 days/wk
* Muscular fitness
exercises; 2 days/wk, 8-
12 reps

A

Physical Activity & Health Recommendations
Min. Requirements

38
Q

The ability to sustain an effort for a prolonged period.
What component of muscular fitness?

A

Muscle endurance

39
Q

The ability to generate maximal force against resistance.
What component of muscular fitness?

A

Muscular Strength

40
Q

The ability to exert optimal force rapidly.
What component of muscular fitness?

A

Muscle Power

41
Q

Types of Muscle

A

Smooth, Cardiac, Skeletal

42
Q

a band or bundle of fibrous tissue in a
human or animal body that has the
ability to contract, producing
movement in or maintaining the
position of parts of the body

A

Muscle

43
Q

T/F
Tendons connect Muscle to bone

A

True

44
Q

T/F
Ligaments connect muslce to
bone.

A

False, bone to bone

45
Q

an increase in the size of muscle fibers,
typically through resistance training

A

Hypertrophy

46
Q

Slow-twitch(Endurance) muscle fibers and Fast-twitch muscle fibers (Power)

A

Types of Muscle Fiber

47
Q

age related loss of
muscle fiber, muscle strength
and muscle mass

A

Sarcopenia

48
Q

Isotonic
* Isometric
* Isokinetic

A

Progressive Resistance Training Types

49
Q

Review FITT for Muscular Fitness

A

Total body 2-3 times per week
* Split body routine over 5 days
* Rest 2-3 days for adequate recovery
* To achieve significant gains, 8 weeks

50
Q

Reduced risk of injury
* Good posture and reduced risk of back
pain
* Improve athletic (and work) performance
* Wellness & quality of life
* Reduce risk of osteoporosis
* Weight control and self-image

A

Health Benefits of Muscular Fitness

51
Q

Muscle takes up less space than fat.
* Muscle burns more calories at rest
* Increases resting metabolic rate

A

More info on weight control

52
Q

The ability of the joint to move through a
full range of motion without undue stress
or strain.

A

Flexibility

53
Q

The overall freedom of movement of a joint.
May be limited or enhanced by flexibility.

A

Mobility

54
Q

The degree of movement of a joint

A

Range of Motion (ROM)

55
Q

achieved solely by muscle activity, no external
assistance. You move the joint thru it’s ROM

A

Active ROM:

56
Q

achieved by adding external assistance to
enhance muscle activity. Someone else moves the joint

A

Passive ROM

57
Q

Active ROM determines mobility.
* Mobility is a fundamental element of functional performance

A
58
Q

Static
✦Dynamic
✦Ballistic
✦PNF

A

Types of Stretching

59
Q

Circulation
increases
* Prevents low back
pain
* Improves posture
* Decreases aches
& pains from
stress
* Proper body
movement
* Improves self-
image
* Helps develop &
maintain motor
skills.

A

Benefits of regular stretching

60
Q
A

HEAL 123-17 (1 decks)

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