5 Written Questions
5 Matching Questions
- Be familiar with the tests to measure muscular strength and endurance.
- Dynamic training.
- Be familiar with the process of change-what are they and how do they help?
- What is specificity of training?
- What are the physiological benefits of regular aerobic training?
- a Strength training method referred to a muscle contraction with movement
- b Principal that training must be done with the specific muscle the person is attempting to improve.
- c Bench jumps, modified push-ups (women), modified dips (man), bent leg curl up, abdominal crunches (see page 218 for additional exercises)
- d 1. higher maximal oxygen uptake 2. increase in oxygen carrying capacity of blood 3. Decrease in resting heart rate 4. Lower heart rate at given workloads 5. Increase in the number and size of mitochondria 6. Increases in the number of functional capillaries 7. Ability to recover rapidly 8. Lowers blood pressure and blood lipids 9. And increases - burning enzymes
- e Consciousness is the first step of behavior modification. This step involves obtaining information about problems he making a decision about the problem behavior. Social liberation stresses external alternatives that make you aware of problem behaviors and began to contemplate change. Self-analysis is behavior modifying which developing a decisive desire to do so. Emotional arousal is one of personal experience as an express his feelings about the problem and its solution. Positive outlook means to taking and optimistic approach from the beginning and believing in yourself. Commitment is making the decision to change, you accept the responsibility to change and believe in your ability to do so. Behavior analysis is knowing the frequency, circumstance, and consequences of the behavior to be altered or implemented. Goals motivate change in behavior. Self-analysis is when an individual analyzer their feeling about the problem behavior.
5 Multiple Choice Questions
- Vitamin A is required for healthy bones, teeth, and skin and is found in eggs, liver yellow and dark green fruits and vegetables. Vitamin D is necessary for bones and teeth and for calcium and phosphorus absorption and can be found in fortified milk, cod liver oil, egg yolks. Vitamin C protects against infections and can be found in fruits and vegetables. Folic acid is needed for cell growth and reproduction and for red blood cell formation and it can be found in leafy green vegetables, cereals and dried beans.
- Attempt to train 5 to 6 times a week for 30 min. at a time, say at a regular time for exercise, exercise early in the day, select aerobic activity you enjoy. To maintain fitness you should keep up a regular exercise program even during vacations.
- The most important nutrient is water, as it is involved in almost every vital body process: in digesting and absorbing food, in producing energy, in the circulation process, in regulating body heat, and removing waste products, in building and rebuilding cells, and in transporting other nutrients.
- The diet features olive oil, grains (whole, not refined), legumes, vegetables, fruits and limited amounts of meat, fish, red wines, nuts, and dairy product. It is a semi vegetarian diet.
- 1. select nutritious foods (whole foods and lean meats) 2. learn of nutritional value of typical foods 3. Vary your choices 4. Low plate with vegetables and unrefined sugars
5 True/False Questions
Health versus Physical Fitness. → Physical fitness standards are set higher than health fitness standards and require a more intensive exercise program. Health benefits can be reaped with a healthy fitness program, although fitness improvements are not as noticeable. Physical fitness is enjoyed by people of all ages who have the freedom to enjoy most of life's daily and recreational activities to their fullest potential. Current health fitness standards may not be enough to achieve these goals.
What are the stages of the transtheoretical model of change? → The most important nutrient is water, as it is involved in almost every vital body process: in digesting and absorbing food, in producing energy, in the circulation process, in regulating body heat, and removing waste products, in building and rebuilding cells, and in transporting other nutrients.
Define FITT for cardiorespiratory endurance. → An acronym used to describe for cardiorespiratory exercise prescription variables; frequency, intensity, type (mode) and time (duration)
Best time to stretch? → After exercising and Before steady activity (walking, jogging, cycling). Up to 10 min. before stopping collectivities (racquet sports, basketball, and soccer) and athletic participation in general (football and gymnastics)
Benefits of strength training. → Helps control blood sugar, increases and maintains muscle and a higher resting metabolic rate; encourages weight loss and maintenance, prevents obesity; lessens the risk of injury; reduces chronic lower back pain; alleviates arthritic pain; aids in childbearing (additional benefits on page 210)