Term
| What is physical activity? |
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Definition
| Bodily movement produced by skeletal muscles that requites energy expenditure and produces progressive health benefits. |
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Term
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Definition
| A type of physical activity that requires planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness. |
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Term
| What are hypokinetic diseases? |
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Definition
| Diseases related to a lack of physical activity. |
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Term
| What is moderate physical activity? (How many lost calories does it take for it to be moderate-intensity?) |
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Definition
| Any activity that requires an energy expenditure of 150 calories per day, or 1,000 calories per week? |
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Term
| Describe the difference between moderate-intensity and vigorous-intensity aerobic physical activity? |
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Definition
Moderate-intensity would be a like a brisk walk that noticeably increases the heart rate.
Vigorous-intensity is like a jog, causing rapid breathing and a substantial increase in heart rate. |
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Term
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Definition
| Characteristics that predict the chances for developing a certain disease. |
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Term
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Definition
| The constant and deliberate effort to stay healthy and achieve the highest potential for well-being. |
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Term
| What five characteristics define a SMART goal? |
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Definition
Specific (don't just say, "I will lose weight")
Measurable (be specific with how much you want to improve)
Acceptable (make sure you have the time, energy, etc.)
Realistic (set within reach)
Time-specific (set a date of completion) |
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Term
| Name at least three of the eleven methods mentioned on how to modify your behavior. |
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Definition
(1) Self-Analysis
Assess the reasons why you want to change your behavior.
(2) Positive Outlook
Believe in yourself, don't be too hard on yourself.
(3) Commitment
Write your goals down, share them with others.
(4) Environment Control
Change your surroundings so you are less likely to be tempted.
(5) Mindfulness
Be aware of your thoughts and urges. You can "urge surf" where you simply observe your urges until they fade away.
(6) Behavior Analysis
Assess what times or circumstances you are weakest in, or which behaviors are better or worse for you.
(7) Goal Setting
Set a specific goal.
(8) Helping Relationships
Reach out to someone who will help or be there for you.
(9) Countering
Substitute an unhealthy behavior with a healthy one.
(10) Monitoring
Be aware of your desired outcome as it comes closer and closer.
(11) Rewards
Reward yourself for healthy behavior. |
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Term
| What are the six stages of behavior modification? |
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Definition
(1) Precontemplation
Stage of change in which people are unwilling to change their behavior.
(2) Contemplation
Stage of change in which people are considering changing their behavior in the next six months.
(3) Preparation
Stage of change in which people are getting ready to make a change within the coming month.
(4) Action
Stage of change in which people are actively changing a negative behavior or adopting a new healthy behavior.
( ) Relapse is common in this stage, slipping or falling back into unhealthy behavior(s) or failing to maintain healthy behaviors.
(5) Maintenance
Stage of change in which people maintain behavioral change for up to five years.
(6) Termination/Adoption
Stage of change in which people have eliminated an undesirable behavior or maintained a positive behavior for more than five years. |
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Term
| What is health-related fitness? |
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Definition
| A physical state encompassing cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition. |
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Term
| What is skill-related fitness? |
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Definition
| Components of fitness important for successful motor performance in athletic events and in lifetime sports and activities. |
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Term
| What does tobacco use lead to? |
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Definition
| Chronic lower respiratory disease |
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Term
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Definition
| Individuals who exhibit improvements in fitness as a result of exercise training. |
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Term
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Definition
| Individuals who exhibit small or no improvements in fitness as compared with others who undergo the same training program. |
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Term
| What is maximal oxygen uptake (VO2 max)? |
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Definition
| The maximum amount of oxygen the human body is able to utilize per minute of physical activity. |
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Term
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Definition
| Obesity pattern seen in individuals who tend to store fat in the trunk or abdominal area. |
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Term
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Definition
| Obesity pattern seen in people who store fat primarily around the hips and thighs. |
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Term
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Definition
| Body fat needed for normal physiological functions. |
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Term
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Definition
| Body fat stored in adipose tissue. |
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Term
| What is percent body fat (or fat mass)? |
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Definition
| Fat component of the body |
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Term
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Definition
| Nonfat component of the body |
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Term
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Definition
| Body Mass Index, an index that incorporates height and weight to estimate critical fat values at which risk for disease increases. |
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Term
| What is the waist circumference (for men and women) at which cardiovascular risk increases? |
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Definition
Men: 40 inches
Women: 35 inches |
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Term
| Why is flexibility considered a health-related component of fitness? |
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Definition
| Because it is important in day-to-day life, as opposed to just athletic activities. |
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Term
| What is the heart rate reserve (HRR)? |
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Definition
| The difference between the maximal heart rate (MHR) and resting heart rate (RHR). |
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Term
| What is dynamic exercise? |
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Definition
| Strength training with muscle contraction that produces movement (move instead of hold). This is also known as isotonic exercise. |
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Term
| What is isometric exercise? |
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Definition
| Strength training with muscles contraction that produces little or no movement (hold instead of move). |
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Term
| What are the two action phases of dynamic exercise? |
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Definition
Concentric and eccentric
Concentric: Shortening of a muscle during muscle contraction.
Eccentric: Lengthening of a muscles during muscle contraction. |
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Term
| What is muscle hypertrophy? |
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Definition
| An increase in muscle mass or size. |
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Term
| What are the two types of static stretching? |
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Definition
Active and passive
Active: Stretching exercise wherein the position is held by the strength of the muscle being stretched.
Passive: Stretching exercise performed with the aid of an external force applied by either another individual or an external apparatus. |
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Term
| What is the recommendation for steps per day for adults? How do Americans rate on this recommendation? |
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Definition
| The recommendation is 10,000 steps a day. Most Americans take 5,000 or 6,000 a day. |
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Term
| What is the most important health component for young adults? |
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Definition
| Cardiorespiratory endurance |
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Term
| What is the overload principle? |
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Definition
| Training concept holding that the demands placed on a body system must be increased systematically and progressively over time to cause physiologic adaptation. |
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Term
| What is fitness boot camp? |
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Definition
| A military-style vigorous-intensity group exercise training program that combines calisthenics, running, interval training, strength training, plyometrics, and competitive games. |
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Term
| What is circuit training? |
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Definition
| Training involving a combination of 6 to 12 aerobic and body-weight-training (strength) exercises performed in rapid sequence one after the other, with very limited rest between exercise stations. |
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Term
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Definition
| Training involving continuous training between "vigorous" and "hard" (70 to 80 percent, of MHR presumably) for 20 to 60 minutes at a time. |
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Term
| What is functional fitness? |
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Definition
| Training involving primarily weight-bearing exercises to develop balance, coordination, good posture, muscular fitness, and muscular flexibility to enhance the person's ability to perform activities of daily living wit ease and with minimal risk for injuries. |
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Term
| What is interval training? |
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Definition
| A repeated series of exercise work bouts (intervals) interspersed with low-intensity or rest intervals. |
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Term
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Definition
| A series of exercise routines that include a combination of stepping, walking, jogging, skipping, kicking, and arm swinging movements performed to music. |
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Term
| What are the three types of aerobics? |
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Definition
High impact, low impact, and step.
High impact: Exercises incorporating movements in which both feet are off the ground at the same time momentarily.
Low impact: Exercises in which at least one foot is in contact with the ground at all times.
Step: A form of exercise that combines stepping up onto and down from a bench with arm movements. |
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Term
| What is plyometric training? |
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Definition
| A form of exercise that requires forceful jumps or springing off the ground immediately after landing from a previous jump. |
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Term
| What is cross-training, and what is its purpose? |
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Definition
| It is a type of training that combines two or more activities. It is designed to enhance fitness, provide needed rest for tired muscles, decrease injuries, and eliminate the monotony and burnout of single-activity programs. |
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Term
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Definition
| The nutrients the body needs in proportionately large amounts; carbohydrates, fats, proteins, and water are examples. |
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Term
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Definition
| The nutrients the body needs in small quantities - vitamins and minerals - that serve specific roles in transformation of energy and body tissue synthesis. |
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Term
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Definition
| Foods that are used as energy sources (carbohydrates, fat, protein) |
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Term
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Definition
| A class of nutrients that the body uses as a source of energy. |
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Term
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Definition
| Compounds that prevent oxygen from combining with other substances it might damage. |
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Term
| What is the Estimated Energy Requirement (EER)? |
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Definition
| The average dietary energy (caloric) intake that is predicted to maintain energy balance in a healthy adults of defined age, gender, weight, height, and level of physical activity, consistent with good health. |
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Term
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Definition
| Those who eat no animal products at all. |
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Term
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Definition
| Those who allow eggs in the diet |
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Term
| What are lactovegetarians? |
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Definition
| Those who allow foods from the milk group in the diet |
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Term
| What are probiotics, and what are their benefits in the body? |
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Definition
| Probiotics (found, for instance, in yogurt) are health-promoting microorganisms that live in the intestines, help break down foods, and prevent disease-causing organisms from settling in. Probiotics have been found to offer protection against gastrointestinal infections, boost immune activity, and even help fight certain types of cancer. |
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Term
| What are some various eating disorders? Which is most common? |
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Definition
The most common eating disorders are anorexia nervosa and bulimia nervosa. Binge eating is considered another eating disorder.
Anorexia nervosa: An eating disorder characterized by self-imposed starvation to lose weight and then maintain very low body weight.
Bulimia nervosa: An eating disorder characterized by a pattern of binge eating and purging.
Binge eating disorder: An eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short amount of time. |
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Term
| What are Advanced Glycation End Products (AGEs) and what are their dangers? |
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Definition
| They are derivatives of glucose-protein and glucose-lipid interactions that are linked to aging and chronic diseases. AGEs are found primarily in foods cooked in dry heat, at high temperatures, in processed foods, and in foods high in fat content. |
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Term
| What are the main functions of carbohydrates, proteins, and fats in the body. |
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Definition
Carbs provide the body with calories needed for work, cell maintenance, and heat.
Proteins are used to build and repair tissues, and they help maintain a normal balance of body fluids.
Fats are used as stored energy and as an insulator to preserve body heat. |
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Term
| What is the difference between saturated and unsaturated fats, and which is more harmful? |
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Definition
Saturated fats are unhealthier and are solid at room temperature.
Unsaturated fats are made up of double-bonded unsaturated carbons. They are liquid at room temperature and come mostly from plants. |
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