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PFW > unit 1 Test Terms > Flashcards

unit 1 Test Terms Flashcards

1
Q

The Red zone

A

first 6 weeks of school period

higher risk of : alcohol poisoning, depression, and sexual assault

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2
Q

consent

A

verbal, sober, ongoing, enthusiastic, mutual, must get it everytime

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3
Q

rape study kit

A 
"evidence collection"
what to do/ not to do (don't shower)
sooner the better
can do up to 96-120 hours after
kept for a year
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4
Q

confidential resources

A

can be found both on and off campus

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5
Q

what to do as a bystander

A 
engage other bystanders
be direct
go find their friends
ask others with more power to help
distract their attention
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6
Q

most commonly used date rape drug

A

alcohol

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7
Q

combating stereo types of partying

A

1/3 of students have not dark recently (20%) don’t at all
the average BSU student has 3-5 drinks
96% of people report using a party smart tip

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8
Q

standard drink

A 
beer- 12 oz 5% alcohol
malt- 8-9 7% alcohol
wine- 5 oz 12% alcohol
shot 1.5 oz 40% alcohol
can only process on standard drink an hour
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9
Q

factors that effect how alcohol is absorbed

A

food, gender, body weight/size strength, other meds, speed of consumption, fatigue, illness, carbonation, medical history

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10
Q

signs of alcohol poisoning

A

vomiting, can’t stand, slow breath,turing purplish, cold clammy skin, rapid pulse

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11
Q

what to do if you recognize some of the signs of alcohol poisoning

A

call UPD, keep them awake, roll on side, monitor, do not feed or give drink, do not give a cold shower, cover only with a sheet

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12
Q

life line law

A

just be a medical emergency, victim of a sexual offense, witnessing what is believed to be a crime
(basically you cannot get in trouble if underage drinking and you report)
the reporter cannot have academic repercussions

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13
Q

healthy habits to have

A
  1. avoid all tobacco products
  2. exercise 30 minutes 5 days a week
  3. maintain your healthy weight
  4. eat 5 fruits and vegetable servings
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14
Q

health vs. wellness

A

health is associated with disease

wellness is all parts of life factors- YOUR RESPONSIBILITY

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15
Q

Healthy life expectancy

A 
# of years expected to live in good health 
Morocco has #1 life expectancy- 89.63 HLE
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16
Q

factors effecting longevity

A 
lifestyle behaviors (tobacco use, poor diet, lack of exercise, alcohol use- top 4 contributors of premature death)
heredity
social circumstances
medical care
environmental conditions
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17
Q

leading cause of death in the US all ages

A

heart disease, cancer, stroke, chronic respiratory disease, accidents, ,diabetes mellitus, alzheimer’s, pneumonia and influenza, kidney disease, systematic blood infections
know top 3

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18
Q

leading cause of death in the US 15-24

A

accidents, homicide, suicide, cancer, heart disease, congenital anomalies, stroke, pneumonia and influenza, HIV, Chronic respiratory disease
know top 3

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19
Q

healthy people 2020

A

Us department for health and human services

provides specific health goals and objectives

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20
Q

4 main goes of healthy people 2020

A
  • attain high qualitiy, longer lives for of preventable disease, disability, injury and premature death
  • achieve health equity, eliminate disparities, and improve the health of all groups
  • create social and physical environments that promote good health for all
  • promote quality of life, health development and healthy behaviors across all life stages
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21
Q

elements of wellness

A

environment, intellectual, emotional, physical, social, spiritual, occupational
give 3 examples of each

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22
Q

making a plan for change- smart goal

A 
S- specific
M- measurable
A- achievable
R- reward
T- time defined
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23
Q

trans theoretical Model (the stages of making a change)

A 
pre contemplation
contemplation
preparation
action
maintenance
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24
Q

pre contemplation

A

individuals are not even considering to change behavior

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25
Q

contemplation

A

individuals have a sense of awareness about their problem behavior, may intend to make a change at some point

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26
Q

preparation

A

key transition form considering to beginning a plan for action- making a commitment to change

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27
Q

action

A

individuals take overt action to change a behavior, use strategies to resist temptation and try to prevent relapse

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28
Q

maintenance

A

individual sustains new changed behavior for at least 6 months mew patterns automatic

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29
Q

why have you relapsed

A

stress, cravings, social situations

take responsibility for your own wellness

30
Q

for good health what exercise do you need

A

20 minutes or vigorous exercise 3 days a week or 30 minutes of moderate exercise 5 says a week

  • can be done in 10 minute bouts
  • resistance training at least 2 days per week nonconsecutive days per week
    - 8-10 exercises which include total body
31
Q

benefits of regular exercise

A

-reduces premature death
-maintenance of proper body weight
-increase hear/lung efficiency
-possible reduction of coronary heart disease
-increased muscular strength and endurance
-protections for lower back pain
-possible delay in the rave of aging process
-reduce stress, anxiety, anger, and depression
increased energy level (increase brain activity)

32
Q

importance of exercise

A

an epidemic of hypo kinetic disease is prevalent in our society
approximately 250,000 premature deaths occur du to lack of exercise
hypo kinetic desease, such as obesity

33
Q

physical fitness

A

capacity of the body to function at optimal efficiency

34
Q

two types of physical fitness

A

skill related
health related fitness:
cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition

35
Q

why do we use physical assessments

A
  • help identify current fitness levels
  • provide information to tell you if the program is effective for improvement or maintenance
  • give an opportunity to revise your goals or measure effectiveness of program
36
Q

cardio respiratory endurance

A

considered the most important component

ability of the heart, lungs, blood vessels to deliver oxygen to working muscles and removal of waste

37
Q

assessments for cardo respiratory endurance

A

best measure isn exercise tolerance test (VO2 max) in a lab
heart rate and oxygen consumption are measured
field test can estimate exercise tolerance testing (for me 1 mile walk)

38
Q

muscular strength

A

(1 rep max)
short duration and high intensity
important for sports and for daily routines

39
Q

muscular endurance

A

how long
ability of the muscles to exert or develop force repetitiously over a period of time
also needed for daily routines

40
Q

flexibility

A

movement of a joint through a full range of motion
helps reduce muscle strains
specific to each joint
affected by temperature, gender, and genetics
reduction of movement may compromise health at old age

41
Q

body composition

A

the relative amounts of fat and lean body tissue that comprise the body
better gauge of accurate fatness as opposed to body weight alone
body fat does serve a purpose (warmth, storing vitamins, and padding) high levels thought can be detrimental to your health
best way to determine- bod pod dexterous scan

42
Q

three part work out

A

warm up- increase internal temperature and body flow to muscles (5 to 10 minutes) Stretch muscles, especially task specific ones.
conditioning- aerobic exercise or strength conditioning (20 to 30 minutes or more). Progress slowly, use proper equipment and techniques.
cool-down- reduce intensity to pre-workout state (five to 15 minutes). Greater flexibility is achieved during the cool-down

43
Q

Progressive overload

A

gradual increase in physical activity

Too much overload = injury

44
Q

Specificity

A

only muscles or body systems being exercised will show beneficial changes.

45
Q

Reversibility

A

if a persons stops exercising they will de-condition

46
Q

Individual differences

A

people vary in their ability to develop fitness. Genetics play a part.

47
Q

Cross training

A

participating in two or more types of exercise in one session or alternate sessions for balanced fitness

48
Q

cardiovascular system

A

transport oxygen, nutrients, and waste among vital rags and tissue heart
blod, blood vessels, arteries, veins

49
Q

arteries

A

away

50
Q

veins

A

towards

51
Q

respiratory system

A

supplies oxygen and removes carbon dioxide
lungs, air passages, breathing muscles
blood gets rid of CO2 and alveoli gives it 02
lungs breath deeper and faster during exercise

52
Q

cardiovascular flow of blood

A

from body-right atrium- right ventricle-lungs-left atrium- left ventricle- body
heart rate X stroke volume= output of the heart

53
Q

muscles consume

A

80% of blood oxygen as you work out

54
Q

respiratory flow of air

A

air-trachea-bronchus-bronchi-bronchiols-alveoli (part affected by smoking)

55
Q

Cardiorespiratory benefits of Aerobic Exercise

A

lower resting heart rate, increased stroke volume, increased VO2Max, increased performance, lower blood pressure, lower blood lipids, quicker recovery, fewer illnesses

56
Q

Body Composition benefits of Aerobic Exercise

A

lower body fat, more muscle mass

57
Q

Psychological benefits of Aerobic Exercise

A

increased self-discipline, enhanced well-being, lower stress levels, increased confidence, reduced depression, better sleep, improved memory and mental acuity, feeling of relaxation, improved mood, reduce cognitive decline and dementia

58
Q

social benefits of Aerobic exercise

A

meet new people, build social skills, build new friendships, strengthen relationships, increase social support for behavior changes, sense of community, awareness of issues

59
Q

FITT Guidelines

A

Frequency
Intensity
Time
Type

60
Q

Frequency

A

3-5 times per week

can be done everyday if done properly

61
Q

Intensity

A 
several possible guides
rate of perceived exertion
talk test
Target Heart Rate
(220-age-RHR)X intensity (60 or 80%)+RHR
do both and then get target range
62
Q

rate of perceived exertion guide

A

personal description of how hard/easy a work out is
for cardiorespiratory benefit soul be between 4-6
younger and /or more fit exercisers may forgot up to a RPE of 7 and beyond

63
Q

Talk test

A 
light intensity:
talk easily and continuously
moderate intensity:
talk easily but not continuously; brief sentences and words
vigorous intensity:
cannot cary on a conversation easily; just a few words at a time
Anaerobic (interval/Sprint)
can barely talk or cannot talk at all
64
Q

Time

A

20-60 minutes depending on intensity

65
Q

type

A

aerobic

anaerobic

66
Q

aerobic

A

with oxygen

vigorous, rhythmical, continuous

67
Q

anaerobic

A

short duration, high intensity, intermittent

sprinting

68
Q

high intensity interval training (HIIT)

A

repeated bouts of high intensity efforts followed by carries recovery times
intense periods
88-95% of HRR
can range from 5 seconds to 8 minutes
recover times
40-50 % HRR
varied time ranges
1-2 times per week but should be spread out
can be easily modified for all fitness level and abilities
similar benefits to continuous cuts but in shorter time
many burn 6-15% more calories especially post-workout
base fitness level is highly recommended first

69
Q

10000 steps: daily life goal

A

equals 5 miles
should take at least 5 miles a day
can use a basic pedometer

70
Q

general cardiorespiratory principles

A

progressive overload
-no more than 10% increase per week
specificity
-some carry over effect for cardio gains, but training should be activity specific
reversibility
-don’t use it, lose it
individual differences
-people adapt differences to training stimuli
cross training
-different activities, different energy systems

71
Q

why willpower alone is not enough to change a behavior permanently

A

it is a learned skill where a plan is needed and you have to make conscious decisions

PFW (4 decks)

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