Beffa 1Exam 1 Study Guide100 questions, 2 points each, 200 points totalThe exam will consist of true and false, multiple-choice, and fill-in-the-blank questions.Chapter 1, Lesson 1 Reading ObjectivesHealth Benefits of Physical Activity1. Define physical activitya. any large muscle movement2. Define hypokinetic diseasesa. "derived from too little activity" cardiovascular, diabetes, osteoarthritis3. Describe the health consequences of inactivitya. Heart disease, stroke, type 2 diabetes, colon and breast cancers, high blood pressure, and osteoporotic4. Define Sedentary death syndromea. deaths that are attributed to a lack of regular physical activity5. Describe the benefits of participation in an activity programa. people who have something to gain (issue, material, personal) participate6. Define and describe the dimensions of wellness-a. Physical Wellness-good physical fitnessb. Emotional wellness-ability to achieve emotional stabilityc. Mental wellness-mind is engaged with the world around youd. Social wellness-ability to relate with others and be sociale. Environmental wellness-able to live in a clean and safe environment that is not detrimental to healthf. Occupational wellness-ability to perform your job skillfully and effectivelyg. Spiritual wellness-sense that life has some meaning7. Explain how to monitor activitya. record keeping ie.food log, activity log8. Explain the guidelines for activity for Americansa. aerobic:150 min. moderate or 75 min of vigorous activity9. Describe the difference between health and skill related fitness, and which is more important foroverall healtha. skill related fitness is like playing a sport and health fitness is like areboics and running on the treadmill. b. Health related fitness is more important for overall health Chapter 1 Video Learning Objectives3. Distinguish between the “sedentary way” and the “active way” of doing thingsa. with sendentary way of doing things: increased wt. gain, depression, cardiovascular risk, stroke. b. Active way: improved and increased mental, physical, and emotional health, physiologically increased muscle tone and strength7. Know the 5 components of health related fitnessa. cardiorespiratory (aerobic) enduranceb. muscular strengthc. muscular flexibility d. muscular enduranceBeffa 2e. body composition8. Know the 6 components of skill related fitnessa. agilityb. balancec. coordinationd. reaction timee. speedf. power9. Distinguish between process and product (i.e. Is fitness a process or product?)a. process: deals with lifestyle and behaviors, Activity is a processb. Products: fitness, wellness, and health are products (think of it as the RESULT of the process)Chapter 2, Lesson 2 Reading Objectives Preparing for Physical Activity: How Much is Enough?1. Describe the effects of the environment on behaviora. The environment reinforces unhealthy behaviorsb. Walking, jogging, and bicycle trails are too sparse in most cities, further discouraging PAc. Communities are designed around the automobile. This makes driving convenient and waling or cycling difficult, impossible, or dangerous.4. Identify the stages of change1. Identify there is a problem2. stop the negative behavior3. develop a positive behavior4. strengthen a positive behavior5. maintain a positive behavior6. prevent a relapse of negative behaviorChapter 2 Video Objectives1. Know the importance of a PAR-Q (minimal standard for entry into an exercise program)a. Physical activity readiness questionnaireb. 7 questionsc. “yes” response to any question requires participant to get medical clearance prior to participation2. Describe the stages of a workouta. Assess your fitness levelb. Design your fitness programc. Assemble your equipmentd. Get startede. Monitor your progress3. Explain the benefits of the warm up and cool downa. Warm upi. Stretches to loosen the body for physical activityii. 5-20 min prep phase of the workoutb. Cool downi. Transitions the body from a heighten state to a relaxing stateii. Immediately follows the activity phaseiii. Involves gradually decreasing the intensity of the exerciseiv. Helps to return the blood to the heartBeffa 3v. Prevents dizziness, fainting, and serious heart problemsvi. Helps remove lactic acid from the blood4. Define strains, sprains, tendons, ligaments and the RICE treatment plana. RICE-Rest, Ice, Compression, Elevationb. Strains-negative consequences that occur when an individual’s capacity or resources to cope are exceededc. Sprain-An acute injury involving a ligamentd. Tendons-inelastic and very strong, they attach muscles to bonese. Ligaments-attach bone to bone5. Define the different stages of heat illness and understand how to prevent ita. Heat cramps: muscle cramps-drink more waterb. Heat exhaustion: paleness, dizziness, weakness, nausea-not enough water, sweaty, cold clammy skin.i. Get into shade elevate feet seek medical attentionc. Heat stroke: lack of sweating, high body temp, severity increases with dehydration-no sweat, strong rapid pulse, difficulty breathingi. Immediate attention, submerge in cold water6. Define the principles of overload, individuality, diminishing returns, specificity, reversibility, progression, rest and recoverya. Overload-only maintaining fitness level, NOT improvingb. Individuality-unique benefits to individual depending on unique characteristicsc. Reversibility-benefits gradually eroded. Diminishing returns-plateau’s in workoute. Rest and recovery-muscle requires adequate time to rest and recover between workouts10. Define moderate and vigorous activitya. Moderate-able to hold a conversation, moderate heart rateb. Vigorous activity-can’t hardly talk, exercise at or near your target heart rate11. Identify the levels of the Activity Pyramida. Lifestyle activitiesb. Active aerobic and sportsc. Muscular fitness exercised. inactivity12. Classify activity based on pedometer step counts (sedentary vs. active)a. Active-10,000 stepsb. Sedentary <5,000Chapter 6 (Lesson 3) Learning ObjectivesCardiovascular Fitness2. Describe the benefits of cardiorespiratory endurance (CE)a. Higer maximal oxygen uptakeb. Increase in oxygen capacity of the bloodc. Decrease in heart rate at rest and increase in cardiac muscle strengthd. Lower heart rate at given workloadse. An increase in the number and size of the mitochondriaf. Increase in the number of functional capillaries for the exchange of oxygen (O2)g. Ability to have a faster recovery timeh. Lower blood pressure and blood lipidsi.