understanding wellness

Question 1

traditional understanding of health

Answer 1

only applied to susceptibility for disease

Question 2

traditional definition of “healthy status”

Answer 2

individuals with no diagnostic criteria for disease or known health problems

Question 3

traditional status for “unhealthy status”

Answer 3

individuals with disease or chronic health problems

Question 4

merrium webster definition of health

Answer 4

condition of being sound in body, mind, spirit, especially rom disease or pain
general condition of the body

Question 5

contemporary concept of health

Answer 5

overall well being or wellness

Question 6

contemporary concept of health suggests people be viewed _____ rather than by independent _____

Answer 6

holistically, physiological measures

Question 7

6 concepts of contemporary health

Answer 7

physical, mental, emotional, intellectual, social, environmental

Question 8

health may be best understood as _____ state of a person and the ______ that affect either state

Answer 8

both physical and mental
assortment of lifestyle behaviors

Question 9

common contributors to premature health decline (9)

Answer 9

physical inactivity, inadequate sleep, chronic stress, poor diet, dehydration, obesity, tobacco use, alcohol consumption, poor emotional health

Question 10

common health disorders and disease (9)

Answer 10

hypertension, arteriosclerosis/atherosclerosis, COPD, depression, systemic inflammation, hyperlipidemia, diabetes, cancer, stroke

Question 11

primary contributor to a healthy lifestyle

Answer 11

physical activity

Question 12

from the HHS, regular physical activity can improve

Answer 12

health and quality of life of Americans of all ages regardless of the presence of chronic disease/disability

Question 13

4th leading risk factor for global mortality

Answer 13

physical inactivity

Question 14

___% of adults do not meet the guidelines for aerobic and strength activities

Answer 14

80

Question 15

> 80% of adolescents do not perform enough

Answer 15

aerobic activity

Question 16

in adults and older adults, physical activity can lower the risk for (7)

Answer 16

early death, coronary heart disease/stroke, high blood pressure, type 2 diabetes, breast, colon cancer, falls, depression

Question 17

in children and adolescents, physical activity can improve (6)

Answer 17

bone health, cardiorespiratory fitness, muscular fitness, body composition if overweight, social development, confidence

Question 18

physical activity

Answer 18

any purposeful and repeated bodily movement produced by voluntary skeletal muscle actions that increase metabolism

Question 19

examples of physical activity

Answer 19

gardening, walking the dog, cleaning the house

Question 20

definition of exercise

Answer 20

planned, structured, and repetitive bodily movements performed to improve or maintain one or more components of physical fitness

Question 21

examples of exercise (by definition of exercise)

Answer 21

weight lifting, aerobic class, running 5mil

Question 22

can exercise qualify as physical activity

Answer 22

yes

Question 23

can physical activity qualify as exercise

Answer 23

not always2

Question 24

when can physical activity qualify as exercise

Answer 24

based on relative intensity

Question 25

true exercise must produce a ____ that stimulates cellular responses and generates ___________

Answer 25

stress, potential for new or sustained adaptations

Question 26

principle of overload

Answer 26

stress must be applied beyond that which the body is accustomed to promote adaptations

Question 27

principle of progression

Answer 27

once the body has adapted to a new level of stress, additional stress is needed to promote further adaptations

Question 28

principle of specificity

Answer 28

desired to adaptation occurs in response to specific stress placed upon the body

Question 29

elastic

Answer 29

acute response to an unaccustomed level of stress but the system reverts back to the starting condition once the stimulus of stress is removed

Question 30

example of elastic

Answer 30

sedentary person walks one mile on a Saturday, experiencing an acute increase in their HR and metabolism but no lasting adaptations

Question 31

plastic

Answer 31

repeated stress which causes system improvements due to adequate recurring exposure, chronic adaptations and changes occur

Question 32

example of plastic

Answer 32

sedentary person walks one mile, 4x per week for 8 weeks; mild reduction in resting HR, improved aerobic activity

Question 33

physical fitness guidelines describe activity as a measure of

Answer 33

time and intensity

Question 34

for baseline health benefit ___min of moderate intensity per week or ___ min of vigorous activity per week or and equivalent at doses of ____ combined with strengthening ___

Answer 34

150 75 >10 min at a time each day 2x/week

Question 35

for greater health/fitness benefits duration of all three recommendations is ____

Answer 35

doubled

Question 36

moderate intensity physical activity _____ times the intensity of rest

Answer 36

3.0-5.9

Question 37

moderate intensity physical activity on a scale relative to an individuals personal capacity=

Answer 37

5.6/10

Question 38

examples of moderate activity (10)

Answer 38

cycling <10mph, gardening, tennis, yoga, playing frisbee, water aerobics, walking<3mph, snorkeling/recreational swimming, golf while wheeling clubs, shoveling light snow

Question 39

vigorous intensity ____ times the intensity of rest

Answer 39

6.0 or more

Question 40

vigorous intensity on a scale relative to an individuals personal capacity=

Answer 40

7.8/10

Question 41

examples of vigorous activity (10)

Answer 41

jogging/running/sprinting, aerobic dance class, downhill skiing, heavy continuous yardwork, circuit weight training, swimming laps, cycling>10mph, jump rope, karate/martial arts, team sport play

Question 42

muscle strengthening activity

Answer 42

exercise that increases skeletal muscle strength, power, endurance, and or/mass

Question 43

the contemporary understanding of health examines the susceptibility for disease as well as an individuals overall a. psychological issues b. genetics c. wellness d. level of physical activity

Answer 43

c

Question 44

for baseline health benefits an individual should burn at lease ____ calories a week

Answer 44

1000

Question 45

minimum physical activity guidelines for general health benefits: a. 30 minutes of vigorous activity each week b. 100 minutes of moderate-intensity activity each week c. 150 minutes of moderate-intensity activity each week d. 250 minutes of vigorous activity each week

Answer 45

c

Question 46

A(n) ________ response occurs with repeated stress which causes chronic system adaptations. a. Overload b. Elastic c. Plastic d. Progressive

Answer 46

c

Question 47

identify the 6 components of comprehensive wellness

Answer 47

physical health mental health emotional health intellectual health social health environmental health

Question 48

list the common contributors to poor health

Answer 48

physical inactivity inadequate sleep chronic stress poor diet dehydration obesity tobacco use alcohol consumption poor emotional health

Question 49

list the common health disorders and diseases

Answer 49

hypertension hyperlipidemia atherosclerosis arteriosclerosis diabetes COPD cancer depression stroke systemic inflammation

Question 50

___ has been estimated to be the 4th leading cause of death worldwide

Answer 50

physical inactivity

Question 51

____ is defined as planned, structured and repetitive bodily movements performed to improve or maintain one or more components of health

Answer 51

exercise

Question 52

true or false: an elastic response occurs when the body changes slightly to accommodate an activity-related stress, but quickly reverts back to its starting condition with no lasting adaptations

Answer 52

true

Question 53

true or false: about 50% of adults do not meet the guidelines for aerobic and strength activities each week

Answer 53

false

Question 54

true or false: all physical activity is considered exercise for the body

Answer 54

false

Question 55

true or false: for an activity to be defined as exercise, it must produce a stress that generates the potential for new or sustained adaptations

Answer 55

true

Question 56

list at least 3 diseases or health issues identifies in the lesson positively affected by physical activity (lower risk) for young and older adults

Answer 56

early death CAD and stroke high BP type 2 diabetes breast, colon cancer falls depression

Question 57

identify at least 2 examples of moderate intensity activity

Answer 57

Moderate-intensity – cycling <10mph water aerobics gardening walking at ≤3mph tennis (doubles) snorkeling recreational swimming yoga golf playing frisbee shoveling light snow

Question 58

identify at least 2 examples of vigorous activities

Answer 58

jogging running/repeat sprinting swimming laps aerobic dance class cycling >10mph downhill skiing jumping rope heavy continuous yard work karate/martial arts circuit weigh training team sport play

Question 59

Describe the three primary principles of exercise. Principle of overload: a Principle of progression: b Principle of specificity: c a. b. c.

Answer 59

a. stress must be applied beyond that which the body is accustomed to promote adaptations b. once the body has adapted to a level of stress, additional stress is needed to promote further adaptations c. a desired adaption occurs in response to specific stress placed upon the body; exercises and activities chosen must be matched to reflect the fitness goals