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162 terms

PED 101

UNCW Ped Course
STUDY
PLAY
150-300 minutes
Minutes per Week of Exercise
5 days of 30 minutes
How many minutes per day of exercise
75-150 minutes
minutes per week of vigorous activity
positive
What is the right side of the continuum
negative
What is the left side of the continuum
Direction
What matters most, direction or location, on the continuum?
Fitness
state of optimal physical functioning, meeting more than minimal requirements
cardiovascular fitness
Most important component of fitness is?
performance
execution of a goal
Process
short term behaviors, specific goals
Product
long term outcomes, broad and vague
spiritual, emotional, intellectual, physical, social
5 components of wellness
adherence
adopting and maintaing a healthy behavior
transtheoretical model
model for understanding lifestyle change
pre-contemplation, contemplation, preparation, action, maintenance, termination
6 phases of transtheoretical model
specific, measurable, adjustable, realistic, time-based
smart goals
aerobic exercise
Cardiovascular Health is achieved through
Aerobic exercise
constant moderate work, oxygen is replenished as used
Anaerobic exercise
oxygen is used up more quickly than can be replaced
maximal heart rate
maximum heart beats in one minute
Sedentary 60- 70%, Moderately Active 70-75%, or Very Active 80-85%
Target heart rate percentages
rate of perceived exertion
how hard you feel you're working out
talk-test method
being able to talk when working out, in your comfort zone
Cardiorespiratory endurance
ability to preform dynamic exercises for a prolonged period of time
strength
maximal force in one contraction
endurance
force over a given period of time
muscular fitness involves
strength and endurance
hypertrophy
process of gaining muscle
soreness, monotony of training, variation
challenges of muscular fitness
acute onset soreness
due to lactic build up, within the first few minutes of exercise
delayed onset soreness
microscopic tears in muscle tissue, hours after
boredom
Monotony of training
periodization
allowing for periods of rest and work
flexibility
range of movement around a joint
Agonist muscles
used in primary movement
Synergist Muscles
cancel extra movement from the agonist
antagonists
opposite moving muscles
isometric stretching
static stretching
carbs, proteins, fats, water
macronutrients include
vitamins, minerals
micronutrients
45-65
Carbs should be what percent of daily calories
grains, fruits, veggies
Complex cards include
mostly sugary items
simple carbs include
10-35
Proteins should be what percent of daily calories
amino acids
Proteins are made up of
meat and soy
Complete proteins
plants
Incomplete proteins
lipids
The most energy rich nutrient
adipose tissue
Fat is stored in the
transfat
Chemically altered fat
60
What percentage of water makes up body?
water
Acts as a solvent and lubricant
water
transports waster and nutrients
water
regulating body temperature and chemical processes
Fat-soluble vitamins
stored in fat, not easily excreted
water-soluble vitamins
easily excreted, less toxic
stressors
things that disrupt daily life
stress response
physical effect of a stressor
stress
reaction to an event
types of stressors
emotional, physiological, environmental
Emotional stress
life events
Eustress
positive stress
neustress
no effect stress
distress
negative stress
what causes stress?
stressors
General adaptation syndrome
body's short term and long term reaction to stress
alarm reaction, stage of resistance/adaptation, stage of exhaustion
Three stages of general adaptation syndrome
allostasis
changes that occur in the body to maintain homeostasis
quakery
promotion of unproven products, fraud
complementary medicine
used with conventional medicine
about us/authors
First thing to look at one a website
physical activity, healthy eating, stress management
3 top priorities in life
false
There is a distinct difference between spiritual health and spiritual wellness, while there is no difference between health and wellness for the other four dimensions. ( TRUE OR FALSE)
Frequency, Intensity, Time, Type
What does the acronym FITT stand for?
The left side of the continuum represents high level wellness.
All of the following statements are true about the Wellness Continuum EXCEPT:
spiritual
Trying to develop a sense of life's purpose is an example of ___________ wellness.
yoga
Which of the following is an example of a healthy BEHAVIOR?
power
Which of the following is NOT a health-related component of fitness?
"I will run 6 miles per week for 1 month."
Which of the following is the BEST example of an effective goal?
cardiovasular health
Which of the following is an example of a PRODUCT (or outcome) of performing healthy behaviors?
preparation
Choose the stage characterized by "intending to take action in the near future, usually within the next 30 days."
convience of the exercise facility
Which of the following is a situational factor affecting healthy lifestyle change?
contemplation
Jackie is thinking about quitting smoking. She knows there are health benefits, but is too focused on the barriers to quitting and is at least 3 months away from beginning a program. Which Transtheoretical stage is she in?
true
According to the effort-adherence trade-off, as the amount of effort required for physical activity increases, adherence decreases. (TRUE OR FALSE)
personality
Which of the following is a personal factor affecting healthy lifestyle change?
the positive correlation of health
Wellness is:
termination
In which stage is the individual more confident and less likely to relapse because he/she has made a positive behavior change?
cardiorespiratory fitness
The ability of the heart and lungs to efficiently deliver oxygen and nutrients to the body's muscles and cells via the blood stream is called:
Maintain current workout intensity and frequency.
All of the following are ways to alleviate resistance training boredom EXCEPT:
raises
Aerobic exercise _______ the heart rate for an extended period of time.
intensity
Which of the following is NOT a principle of training?
Decreased muscle stiffness
DOMS usually leads to all of the following EXCEPT:
liver disease
Regular aerobic exercise can reduce the risk for all of the following EXCEPT:
true
RPE is a subjective method for estimating cardiovascular intensity. (TRUE OR FALSE)
upright row
Which exercise primarily focuses on working the shoulder or deltoids?
determine a goal
The first step in creating a resistance-training program is to:
Muscular endurance
The ability of the muscle to exert force over an extended period of time is known as ________.
walking
Exercise intensity affects the success of a program. For someone who is sedentary, which program would be the BEST choice?
set
A given number of consecutive repetitions of the exercise is called a:
true
Multi-joint exercises should be performed first followed by single joint exercises (TRUE OR FALSE)
false
Acute onset muscle soreness occurs 12-48 hours after exercise, cause by muscle spasm and tissue repair.
(TRUE OR FALSE)
squat or lunges
Which exercise would work the quadriceps?
sprinting
Which example is NOT a form of aerobic exercise?
jogging
Carla wants to improve her heart and lung function through exercise. Which type of exercise should she choose?
lat pull down
Which exercise would work the upper back or Rhomboids?
to deliver oxygen
The cardiorespiratory system functions to:
5-6
Moderate intensity on the RPE scale would be:
design a safe and effective exercise program.
The FITT formula is used to:
true
Ratings of Perceived Exertion (RPE) and Target Heart Rate (THR) are ways to measure cardiovascular intensity. (TRUE OR FALSE)
overload
Which principle of training would suggest that if you want to progress, you need to increase frequency, intensity, and/or duration of the activity?
10
According to the physical activity and health guidelines, what is the minimum bout length required for cardiovascular activity?
deltoid
Lateral arm raises target the ________ muscle.
choose 8-10 basic full body resistance exercises.
When choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness
your mode of exercise
Exercise type is most closely related to:
safer for beginners
Which of the following is an advantage of machines?
repetition maximum
The number of times you perform a specific exercise.
bicep
Which muscle/muscle group would be the prime mover for an arm curl?
wellness
balance of body, mind and spirit
self-efficacy
Your belief in your own ability to achieve something has an abundance of research supporting its importance to behavior change. This is called:
self-determination
Which of the following is NOT one of the 10 dimensions of spiritual wellness according to Ingersoll?
10 secs-2 minutes.
Anaerobic exercise lasts:
true
The Karvonen Heart Rate Reserve Formula factors in your resting heart rate when calculating your training heart rate. (TRUE OR FALSE)
individualization
Jim has a shoulder injury restricting some of his upper body movements. He can perform lateral raises, but not front raises. This illustrates the principle of:
push up and curl up test
The two tests that are used to test muscular endurance are:
decreased bone mass
Resistance training provides all of the following health benefits EXCEPT for which one?
1
What is the minimum # of sets of resistance exercises required for health?
2
What is the minimum number of resistance training days per week recommended to meet the national health guidelines?
all
Exercise is a subset of physical activity that is:
adherence
Healthy lifestyle change which has become part of someone's lifestyle can be described as:
false
The dimensions of wellness are independent of one another and not interconnected. (TRUE OR FALSE)
situation
Promoting exercise with a group is one of the strategies for exercise adherence. This is also a part of which factor of success?
true
Muscular strength is the ability of a muscle or a group of muscles to produce maximal force in a single contraction. (TRUE OR FALSE)
walking
Exercise intensity affects the success of a program. For someone who is sedentary, which program would be the BEST choice?
true
Multi-joint exercises should be performed first followed by single joint exercises (TRUE OR FALSE)
more, fewer
A food that provides ________ nutrients in ________ calories is a nutrient dense food.
lower back
The spinal twist, or pretzel is an example of stretching this area of the body.
20-35%
Lipids should be __ & __ of total daily calories.
movement, range of motion
Flexibility is the amount of _________, or __________ you have at each joint.
all
Functions of water include:
choosemyplate.gov
Which of the following is the website for the new food guide pyramid?
4
Carbohydrates provide __ kcal per gram.
static
April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing which type of stretching?
4
Proteins provide __ kcal per gram.
can be stored in the body
Which is a property of Fat-soluble vitamins?
It can increase your cardiorespiratory endurance.
Benefits of stretching include all of the following EXCEPT:
9
Lipids provide __ kcal per gram
false
You should stretch before your warm-up. (TRUE OR FALSE)
unsaturated fat
One example of a good type of fat (from plant sources and fish) is:
repeat streches multiple times
When stretching you should:
white potatoes
Carbohydrates are important in daily calories and should include mostly complex carbohydrates and NOT starchy foods like:
false
Simple carbohydrates are large molecules and have the potential to be stored in the body to be used at a later time. (TRUE OR FALSE)
fraud
the intentional perversion of the truth for profit.
true
Even though some people use the terms quackery and fraud interchangeably, there is a difference between the two. (TRUE OR FALSE)
a stressor
Karen was almost finished with a research paper when her computer crashed. The computer malfunction would be considered:
true
exrx.net is a credible website that contains free fitness assessment calculators.
recognize your stress
The first step in managing your stress is to:
physiological
Drinking caffeine is considered which type of stressor?
Complementary medicine
______ is used together with conventional medicine
alarm
Sarah narrowly avoided a traffic accident and is experiencing rapid heart rate and other symptoms of the fight-or-fight stress response.
Based on her physical and emotional state, Sarah is in which stage of the general adaptation syndrome?
allostatic load
What is the term used to describe the long-term wear and tear on your body as a result of stress?
nervous and endocrine
Hans Selye said that the general adaptation syndrome involved which two systems of the body?
cortisol
The body's main stress hormone is: