Unit 1

True

use cycle training to help recover from intense training

False

It restores circulation to that of the normal resting condition.

muscle, bone, and water and a low proportion of fat.

Periodization

True

are clear and important to you personally.

True

planned, structured, and repetitive

just as, if not more, important

True

True

assess your current fitness level

gradually with moderate-intensity exercise on a regular schedule.

walking, climbing stairs, and yard work.

False

determine whether exercise is safe for you.

the product of frequency, intensity, and time of exercise

- Allows your muscles to recuperate (lactic acid). - Prevents injuries/ DOMS. - Allows you to have a good workout after resting - Resting allows you to build strength

increase the intensity of exercise before increasing the duration and frequency of exercise.

doing push-ups to develop chest and shoulder endurance

frequency

Fitness benefits occur when a person exercises harder than at his or her normal level of activity

based on the number of sets and repetitions of specific exercises

False

intensity

getting at least 90 minutes of intense exercise per day.

two or more days per week

False

False

decreased lung capacity

Health: muscular strength/endurance, body composition, flexibility, cardio resp. endurance Skill: speed, coordination, power, balance, agility, reaction time

movement carried out by the skeletal muscles that requires energy

2 months

False

engage in active chores

True

True

True

engage in regular, moderate physical activity.

True

decreased nervous system plasticity

False

exercise consistently

False

amount of force a muscle can produce with a single maximum effort

speed

False

False

: ability to resist fatigue and sustain a given level of muscular tension over time

continuous, rhythmic movements of large muscle groups

False

True

sensible diet, resistance training, and cardiorespiratory endurance exercise.

doing at least 150 minutes a week of moderate-intensity aerobic physical activity.

sensible diet and regular exercise

getting smaller in size

- Physical - Emotional - Intellectual - Interpersonal - Cultural - Spiritual - Environment - Financial - Occupational

Includes fitness level and ability to care for one's self

Ability to understand/deal with feelings

An active mind able to detect problems, find solutions, and direct behavior

ability to develop and maintain satisfying and supportive relationships

accepting, valuing, and celebrating different cultural ways

Guiding beliefs, principles, or values that give meaning and purpose to life

defined by the livability of surroundings

ability to live within one's means and manage money to gain peace of mind

the level of happiness and fulfillment you gain through your work

heart disease

- Overall health and physical fitness - Reduces risk of chronic diseases, especially cardiovascular disease and type 2 diabetes - Improves body composition, bone health and immune system - Improves sleep and reduces stress

a lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones

behaviors that we adapt based on the context of our life circumstances

a theory that says that specific and difficult goals, with feedback, lead to higher performance

precontemplation, contemplation, preparation, action, maintenance

stage of change in which people are unwilling to change their behavior

stage of change in which people are considering changing behavior in the next 6 months

getting ready to make a life style change

Stage of change in which people are actively changing a negative behavior or adopting a new, healthy behavior - Greatest stage for relapse

sustained change over time; begins 6 months after action has started and continues indefinitely

factors that limit or prevent change

any form of movement that causes your body to use energy

purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness

physical capacities that contribute to health

- muscular strength/endurance - body composition -flexibility - cardio resp endurance

- specificity - progressive overload - reversibility - individual differences

- Safety - Risk factor identification - Exercise Prescription and programming

Minimum requirement for all moderate intensity program. May require physician clearance - you should review responses and confirm accuracy

basic appraisal medical conditions, characteristics, symptoms and behaviors - you should review responses and confirm accuracy

: S&S of CVD automatically require medical clearance for physical participation - Angina or discomfort in chest. neck, jaw, arms - SOB at rest or mild exertion - Dizziness or syncope - Orthopnea - Ankle edema

: important element in determining participant safety - HHQ is reviewed to determine presence/ absence of CVD risk factors - + = bad - - = good

- age: men > 45 yrs, women >55 - family hx of MI, sudden death < 55 for men <65 for female in first degree level - cigarette smoking - physical inactivity doing less than 30 min x 3 days a week - obesity: BMI > 30 or waist girth > 102 cm - hypertension: SBP > 140 DBP > 90 - dyslipidemia: LDL > 130 or HDL < 40 - Diabetes: fasting glucose plasma > 126 or oral glucose tolerance test > 200

- high serums HDL cholesterol > 60 mg/dL