High level wellness is synonymous with longevity [true, false]
Which cause of death is the number one killer in adults aged 25-44?
The behavior-change PROCESS in which a person investigates support groups or learns about social opportunities that can help with a change is called ___ ___
specific, measurable, achievable, reward, time-defined
Define the goal setting acronym S.M.A.R.T.
Use low fat substitutes instead of regular condiments is an example of "___"
Societal norms are a top factor that contributes to relapses [true, false]
After failing to meet one's goal one week, one should focus on the positive outcomes of reaching their goal in order to become re-motivated to stick to it in the future [T, F]
Frequency, Intensity, Time, Type
What does the F.I.T.T. acronym stand for?
fibrous connecting tissue found within muscles. Relatively inelastic.
elastic connecting tissue found within a muscle
Protect, Rest, Ice, Compress, Elevate
what does the P.R.I.C.E. acronym stand for?
a ___ is the librous connective tissue that binds bones together to form a joint. It can be sPrained.
a muscle ___ is a tear of muscle FIBERS or a TENDON and is sometimes referred to as a pull.
___ is too much inward roll when the foot should be pushing off (not an inward roll slightly after the heel strikes the ground)
these doctors specialize in muscular and skeletal injuries
Injury to a LIGAMENT caused by a sudden force is called a ___
weak abdominal muscles are a primary cause of chronic low back pain [true, false]
If you experience an injury, you should apply ice until you can't feel the pain [true, false]
___ is a progressive condition in (1) plaque builds up when the endothelial cells (lining the arteries) are damaged by an unhealthy lifestyle and circulating chol. and other debris begin collecting at the injured area. (2) plaque cont's to accumulate, and a fibrous cap/blister forms over the site. (3) the body interprets plague like an injury to the blood vessel wall, sends white blood cells, maybe bursts the blister and creates a clot which can then block the lumen. A type of arteriosclerosis.
___ is thickening and hardening of the arteries. Some normally occurs as we age.
The majority of deaths is due to which particular heart disease?
___ is an amino acid in the blood and a natural by-product of protein metabolism. High levels isconsidered to be a risk factor for CVD. They cause nicks in the cells lining the arteries.
lower ___ levels in the blood by consuming folic acid (wheat germ, broccoli, leafy greens, beans, whole grains)/vitamins B6 (whoel grains, bananas, potatoes, beans, fish, meat, poultry) and B12 (meat, poultry, eggs, dairy, fish, fortified cereals, soy products)
CVD is the second leading cause of death for U.S. women [true, false]
___ is a blood pressure of less than 120/80 and until 2003 was considered normal.
___ is a continued commitment to a proactive way of life designed towards the integration of optimal health and well-being.
intellectual, emotional, social, spiritual, physical, occupational, environmental
Name the 7 dimensions of wellness
precontemplation, contemplation, preparation, maintenance, action
Name the 5 stages of change
Delay, Distract, Distance
Name the 3 D's for controlling behavior and guarding against setbacks.
___ ___ fibers are high aerobic capacity, low power potential (not as explosive). They're used for distance running, aerobics, and to raise one's heart rate for an extended period of time.
___ ___ fibers are able to contract more quickly and generate more force but fatigue relatively quickly. They're used for basketball and volleyball (jumping).
all or nothing
the ___ ___ ___ principle states that muscle fibers can't contract partially. When they contract, the myosin and actin fibers slide together the full way (or not at all). Whatever fibers need to be used are all contracting all the way.
Temporary Muscle Failure
___ ___ ___ is when, after several muscle contractions, enough muscle fibers are fatigued that the muscle can no longer generate enough force to life the same weight.
the ___ is the contracting muscle that initiates movement (the working muscle).
the opposing muscle to the contracting muscle (the agonist)
___ is when muscles shrink in size due to low use
___ is when muscle fibers are stimulated by increased workload and increase in size (putting on muscle)
in ___ (or static) resistance training, a muscle contracts but doesn't change in length. e.g. pushing on a wall as hard as one can w/o moving (some benefit, but there's no range of motion or flexibility development)
in ___ resistance training (also known as dynamic), muscle contracts and shortens and movement occurs.e.g. Weight lifting, range of motions. This kind of exercise involves concentric and eccentric muscle contractions.
in ___ muscle contractions, muscle shortens as it overcomes resistance.
___ muscle contraction occurs when a muscle lengthens and contracts at the same time, gradually allowing a force to overcome muscular resistance. e.g. what biceps do when you lower curl with a weight. Lengthens on the way down
in ___ dynamic exercise, the speed of movement is controlled e.g. knee-surgery-bending machine that controls the speed. Used in rehab settings oftentimes. (not something i'd use)
___ ___ is when muscle must be gradually overloaded or forced to work at a higher rate than normal effort to increase muscular strength or endurance
___ ___ is the ability to apply force rapidly (being explosive)
___ ___ is when blood flow thro the heart is impeded or the electrical impulse of the heart is interrupted. #1 cause of death in the USA.
___ ___ is how much pressure there is when your heart actually beats/when it's pushing the blood (top #)
___ ___ is how much pressure when you heart isn't doing anything/it's relaxed and filling.
optimal blood pressure [in form x/y]
prehypertension blood pressure [in form x/y]
hypertension (high blood pressure) [in form x/y]
a lipid found in the bloodstream. Our bodies make nearly enough, but the normal American diet adds much more. We should eat < 300 milligrams per day.
low density lipids
___ ___ ___ are sticky and will stick to the walls of the arteries, creating plague and blocking arteries. Too much is a terrible thing.
high density lipids
___ ___ ___ pick up the excess LDL and takes it back to the liver, which decides whether to recycle the LDL again or just to throw it out.
Type _ diabetes mellitus is the insulin dependent kind. The pancreas make little or no insulin. Only about 5-10% of diabetes is this.
Type _ diabetes mellitus, AKA adult onset, is when the pancreas makes insulin but either the amount is insufficiently released or the body can't properly use what's available. Diabetes affects cholesterol and triglyceride levels by producing a worse kind of LDL that are even worse for the arteries. THus, it accelerates atherosclerosis. Most type 2's are obese.
Stretching must be done _ times per week for benefits
in ___ flexibility, the muscle will eventually go back to its original shape after stretching. It's temporary.
___ flexibility is maintained in the muscle. e.g. you can stretch out collagen fibers so they maintain their elasticity.
Ramp up the intensity of workouts __% per week
when icing, discontinue use of the ice when the area feels numb [true, false]
ice an injured area every 3-4 hours for ___ [form x-y] hours or longer if pain and welling persists.
___ ___ are inflammation of the tibialis muscle.
for LDL, the levels must be less than ___ mg/dl (milligrams/deciliter)
for HDL, the level should be greater than __. Above 40 is recommended but not best.
optimal ratio of total cholesterol to HDL cholesterol for a very low risk [form x:y]
total cholesterol levels should be below ___ mg/dL
triglycerides levels should be below ___ mg/dL
benefits of ___ ___ include weight control, time economy, injury prevention, increased bone strength, and enhanced flexibility
women ___ [do, not] nearly always have the same symptoms for heart attack as do men
stretching prior to warm-up ___ [decreases, increases] risk of injury
Resistance training ___ [does, not] increase VO2max
resistance exercises can be used for weight gain or loss [T, F]
muscle tightness and in___ are commonly associated with tendonitis
flexibility declines due to (among others) muscle imbalance [T, F]