Quiz #1

Question 1

Number #1 killer of Americans each year?

Answer 1

Physical Inactivity / Diet

Question 2

The years of illness subtracted from life expectancy.

Answer 2

Healthy Life Expectancy

Question 3

What causes disease / health problems.

Answer 3

A combination of genetics and lifestyle diseases.

Question 4

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

Answer 4

Overweight

Question 5

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.

Answer 5

Obese

Question 6

The complete physical condition and
functioning of the body.

Answer 6

Physical Wellness

Question 7

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

Answer 7

Emotional / Mental Wellness

Question 8

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

Answer 8

Intellectual Wellness

Question 9

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

Answer 9

Social Wellness

Question 10

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.

Answer 10

Spiritual Wellness

Question 11

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

Answer 11

Environmental / Occupational Wellness

Question 12

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

Answer 12

Wellness

Question 13

T/F
Physical inactivity leads to disease and
premature death

Answer 13

true

Question 14

T/F
Physically active
people do not live longer

Answer 14

false

Question 15

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

Answer 15

Physical Wellness

Question 16

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

Answer 16

Mental / Emotional Wellness

Question 17

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

Answer 17

Intellectual Wellness

Question 18

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…

Answer 18

Social Wellness

Question 19

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

Answer 19

Spiritual Wellness

Question 20

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…

Answer 20

Environmental / Occupational Wellness

Question 21

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

Answer 21

Wellness Continuum

Question 22

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.

Answer 22

Skill-Related Fitness

Question 23

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

Answer 23

Health-Related Fitness

Question 24

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

Answer 24

Health-Related Fitness

Question 25

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

Answer 25

Skill-Related Fitness

Question 26

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

Answer 26

Fitness

Question 27

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

Answer 27

Progressive Overload

Question 28

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?

Answer 28

Recovery

Question 29

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?

Answer 29

Specificity

Question 30

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?

Answer 30

Reversibility

Question 31

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

Answer 31

false

Question 32

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

Answer 32

Aerobic

Question 33

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)

Answer 33

Anaerobic

Question 34

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...?

Answer 34

Improve CR endurance.

Question 35

How do we measure Cardio Endurance?

Answer 35

Resting Heart Rate Blood Pressure Oxygen Consumption (VO2)

Question 36

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

Answer 36

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

Question 37

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

Answer 37

Physical Activity & Health Recommendations Min. Requirements

Question 38

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

Answer 38

Muscle endurance

Question 39

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

Answer 39

Muscular Strength

Question 40

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

Answer 40

Muscle Power

Question 41

Types of Muscle

Answer 41

Smooth, Cardiac, Skeletal

Question 42

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

Answer 42

Muscle

Question 43

T/F Tendons connect Muscle to bone

Answer 43

True

Question 44

T/F Ligaments connect muslce to bone.

Answer 44

False, bone to bone

Question 45

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

Answer 45

Hypertrophy

Question 46

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

Answer 46

Types of Muscle Fiber

Question 47

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

Answer 47

Sarcopenia

Question 48

Isotonic * Isometric * Isokinetic

Answer 48

Progressive Resistance Training Types

Question 49

Review FITT for Muscular Fitness

Answer 49

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

Question 50

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

Answer 50

Health Benefits of Muscular Fitness

Question 51

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

Answer 51

More info on weight control

Question 52

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

Answer 52

Flexibility

Question 53

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

Answer 53

Mobility

Question 54

The degree of movement of a joint

Answer 54

Range of Motion (ROM)

Question 55

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

Answer 55

Active ROM:

Question 56

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

Answer 56

Passive ROM

Question 57

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

Answer 57

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Question 58

Static ✦Dynamic ✦Ballistic ✦PNF

Answer 58

Types of Stretching

Question 59

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

Answer 59

Benefits of regular stretching