5 Written Questions
5 Matching Questions
- Define risk factor.
- Be familiar with the process of change-what are they and how do they help?
- Review the exercises considerations.
- 2008 Federal Guidelines for Physical Activity
- What is a MET?
- a Short for "metabolic equivalent," the rate of energy expenditure at rest; 1 MET is equivalent to a VO₂ of 3.5 mL\kg\min.
- b Risk factor is the lifestyle and the genetic variables that may lead to disease.
- c Consume a variety of foods from the basic food groups-stay within energy needs. Be physical every day. Control calorie intake to control body weight. If you drink alcoholic drinks do so in moderation. Increase daily intake of fruits, vegetables, whole grains and non fat and low fat milks. Choose carbohydrates wisely for good health. Choose and prepare foods with less salt. Choose fat wisely for good health. Keep food safe to eat.
- d 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.
- e See page 295 for more information
5 Multiple Choice Questions
- We Americans are in an environment that now eats all the time. If you see a person eating, you want to eat too
- 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.
- Lack of core values, procrastination, precondition cultural beliefs, gratification, risk complacency, complexity, indifference and helplessness, rationalization and illusions of invincibility
- 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.
- 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)
5 True/False Questions
Economic and health benefits of a wellness program. → Health care expenditures have increased dramatically due to our sedentary life. Health care has risen in the United States from $12 billion dollars in 1952 to $2 trillion dollars in 2006, the United States spends more per person than any other industrialized country. Scientific evidence now links participation in fitness and wellness programs to better health and to lower medical costs and higher job productivity.
How much weight do most adults gain per year? → 1 to 2 pounds a year
Exercise/dropout cycle (Figure 2.1) → 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.
Define motivation and locus of control. → Motivation is the desire to do something and locus of control is a concept examining the extent to which a person believes he or she can influence the external environment.
What is a technique of change and how do they relate to the process? Know some examples. → Methods of procedures used during each process of change. For example, following dinner, people with a weight problem often cannot resist constant snacking during the rest of the evening until its time to retire for the night.