Exam 1 Study Guide Chapter 1 Lesson 1 Reading Objectives Health Benefits of Physical Activity 1 Define physical activity 2 Define hypokinetic diseases 3 Describe the health consequences of inactivity 4 Define Sedentary death syndrome 5 Describe the benefits of participation in an activity program 6 Define and describe the dimensions of wellness 7 Explain how to monitor activity 8 Explain the guidelines for activity for Americans 9 Describe the difference between health and skill related fitness and which is more important for overall health Chapter 1 Video Learning Objectives 3 Distinguish between the sedentary way and the active way of doing things 7 Know the 5 components of health related fitness 8 Know the 6 components of skill related fitness 9 Distinguish between process and product i e Is fitness a process or product Chapter 2 Lesson 2 Reading Objectives Preparing for Physical Activity How Much is Enough 1 Describe the effects of the environment on behavior 4 Identify the stages of change Chapter 2 Video Objectives 1 Know the importance of a PAR Q minimal standard for entry into an exercise program 2 Describe the stages of a workout 3 Explain the benefits of the warm up and cool down 4 Define strains sprains tendons ligaments and the RICE treatment plan 5 Define the different stages of heat illness and understand how to prevent it 6 Define the principles of overload individuality diminishing returns specificity reversibility progression rest and recovery 9 Define moderate and vigorous activity 10 Identify the levels of the Activity Pyramid 11 Classify activity based on pedometer step counts sedentary vs active Chapter 6 Lesson 3 Learning Objectives Cardiovascular Fitness 2 Describe the benefits of cardiorespiratory endurance CE 3 Assess CE through the five different protocols listed in the textbook 5 Explain the principles that govern cardiovascular exercise prescription intensity duration and frequency Chapter 6 Video Learning Objectives 2 Describe how the pathway blood takes through the heart and body 3 Define oxygen consumption VO2 and explain what a VO2max test is 4 Describe the different submaximal tests used to assess max VO 2 5 Define the F I T formula for aerobic fitness 7 Know how to calculate maximum heart rate 8 Know how to calculate target HR range using the max heart rate method AND the heart rate reserve method 9 Define stroke volume cardiac output a v oxygen difference FICK equation for VO 2max 11 Know the difference between absolute vs relative VO 2 12 List the typical resting and max VO 2 in ml kg min values for men and women 13 Define anaerobic and aerobic activity Chapter 7 Lesson 4 Learning Objectives Muscular Strength Skeletal Muscle Structure and Function 1 Know the important of muscular strength for health 2 Clarify misconceptions about muscular strength 3 Define and assess muscular strength and endurance 4 Identify factors that affect strength 5 Understand the principles of overload and specificity 6 Define the S A I D principle 8 Define osteoporosis osteopenia sarcopenia 9 Distinguish between isometric training isokinetic training and dynamic training Chapter 7 Video Learning Objectives 1 Explain the F I T formulas for muscular endurance muscular strength and general muscular fitness 2 Clarify the misconception regarding the terms muscle tone and spot reduction 3 Know how to calculate relative strength 4 Explain the difference between fixed and variable resistance 5 Identify what percentage of strength gains come from the first set of training 6 Identify where the majority of strength gains come from in the first six weeks of training Answer neural adaptations 7 Be able to define atrophy hypertrophy and hyperplasia 8 Define concentric eccentric and isometric contractions 9 Define periodization Video Learning Objectives A Trip to the Gym 1 Identify and properly label exercises covered in the video 2 Identify and proper techniques for performing the exercises 3 Identify which body part each exercise targets Note you are not responsible for knowing all of the different muscles that a movement works Rather you need to know what body part it targets For example a low row is a back exercise Exceptions are exercises that target only the triceps biceps quads and hamstring For example kick backs target the triceps while arm curls work the biceps Vid 5 1 5 2 5 3