Healthy Lifestyle and Wellbeing
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Questions and Answers

What is a significant consequence of a sedentary lifestyle?

  • Enhanced physical fitness
  • Improved mental health
  • Extended life expectancy
  • Increased risk of chronic diseases (correct)

Which behavior is essential for adopting a healthy lifestyle?

  • Ignoring nutritional needs
  • Participating in extreme diets
  • Avoiding all physical activity
  • Managing stress effectively (correct)

What is the recommended amount of moderate-intensity physical activity for adults per week?

  • 300 minutes or more
  • Less than 150 minutes
  • Only light activities
  • 150 to 300 minutes (correct)

Which dimension of health relates to environmental factors?

<p>Environmental health (B)</p> Signup and view all the answers

How do lifestyle decisions affect longevity?

<p>They can influence longevity regardless of heredity or environment. (B)</p> Signup and view all the answers

Which of the following is NOT part of adopting a healthy lifestyle?

<p>Participating in high-risk behaviors (B)</p> Signup and view all the answers

Which activity level is considered inactive according to the guidelines?

<p>Less than 150 minutes per week (C)</p> Signup and view all the answers

Which term describes the process of continuous change and growth towards wellness?

<p>Wellness (D)</p> Signup and view all the answers

What is the primary purpose of exercise as defined in the content?

<p>To improve or maintain physical fitness. (A)</p> Signup and view all the answers

Which of the following is NOT a component of health-related physical fitness?

<p>Agility (B)</p> Signup and view all the answers

What effect does adequate physical activity have on disease susceptibility?

<p>Lowers susceptibility to disease. (B)</p> Signup and view all the answers

Which of the following accurately describes physical activity?

<p>It includes any bodily movement that increases energy expenditure. (C)</p> Signup and view all the answers

How can physical fitness attributes be attained according to the content?

<p>By following a well-structured exercise program using the FITT principle. (C)</p> Signup and view all the answers

What does the 'F' in the FITT principle stand for?

<p>Frequency (D)</p> Signup and view all the answers

What is a potential benefit of exceeding the minimum recommended amounts of physical activity?

<p>It can reduce the risk for chronic diseases. (A)</p> Signup and view all the answers

Which skill-related component of physical fitness is associated with rapid responses to stimuli?

<p>Reaction time (B)</p> Signup and view all the answers

What is the purpose of the Physical Activity Readiness Questionnaire (PAR-Q)?

<p>To evaluate medical history and health risks (A)</p> Signup and view all the answers

Which group does not require a medical exam before starting moderate-or-vigorous intensity physical activity?

<p>Low risk individuals (C)</p> Signup and view all the answers

What criteria categorizes an individual as high risk for cardiovascular disease?

<p>Having known cardiovascular disease or 1 or more symptoms (C)</p> Signup and view all the answers

What is the relationship between excess body fat and physical health?

<p>Excess body fat is linked to various physical health conditions. (D)</p> Signup and view all the answers

For moderate risk individuals, what is required before initiating vigorous intensity exercise?

<p>A medical evaluation (C)</p> Signup and view all the answers

What is indicated by a Body Mass Index (BMI) less than 18.5?

<p>Underweight, which may indicate health risks (A)</p> Signup and view all the answers

Which statement accurately describes body composition?

<p>It includes muscle, fat, bone, and tissues (D)</p> Signup and view all the answers

What role does optimal body fat play in human health?

<p>Contributes to energy storage and insulation. (C)</p> Signup and view all the answers

What is the primary function of cardiovascular disease risk factor assessment?

<p>To determine the appropriate exercise prescription (A)</p> Signup and view all the answers

How is Body Mass Index (BMI) calculated?

<p>Weight in kilograms divided by height in meters squared. (D)</p> Signup and view all the answers

Which type of individuals are advised to have medical supervision during exercise of any level?

<p>High-risk individuals (D)</p> Signup and view all the answers

What health risks are associated with a BMI above 24.9?

<p>Gradually increasing health risks related to weight. (A)</p> Signup and view all the answers

What happens during a medical evaluation for physical activity participation?

<p>A physical examination and possibly a stress test is conducted (C)</p> Signup and view all the answers

What is the recommended frequency for flexibility exercises for most adults?

<p>Daily (C), 2-3 times a week (D)</p> Signup and view all the answers

What is the recommended intensity level for flexibility stretching?

<p>To the point of tightness or slight discomfort (C)</p> Signup and view all the answers

What types of stretches are recommended in the guidelines for flexibility?

<p>Static, dynamic, ballistic, or PNF stretching (B)</p> Signup and view all the answers

How long should a static stretch be held for optimal flexibility?

<p>10-30 seconds (D)</p> Signup and view all the answers

What is the recommended frequency for neuromotor exercises for older adults?

<p>2-3 days per week (B)</p> Signup and view all the answers

What is the necessary duration of neuromotor exercises per day according to the guidelines?

<p>20-30 minutes (A)</p> Signup and view all the answers

Which type of exercises is categorized under neuromotor training?

<p>Exercises involving motor skills (D)</p> Signup and view all the answers

What types of activities are recommended for neuromotor exercise training?

<p>Activities that promote motor skills and proprioception (B)</p> Signup and view all the answers

What is the most commonly employed flexibility assessment?

<p>Sit-and-reach Test (C)</p> Signup and view all the answers

What are the four main factors contributing to muscle strength and size?

<p>Exercise, diet, genetics, gender (B)</p> Signup and view all the answers

Regular physical activity and exercise are not critically important for the health and well-being of people of all ages.

<p>False (B)</p> Signup and view all the answers

Which of the following is NOT a type of resistance training?

<p>Cardiovascular (A)</p> Signup and view all the answers

What is the most commonly used instrument for self-reported medical history or health risk appraisal?

<p>Physical Activity Readiness Questionnaire (C)</p> Signup and view all the answers

What does the acronym "FITT" stand for in the FITT Principle?

<p>Frequency, Intensity, Time, Type</p> Signup and view all the answers

Which of these is NOT a factor that can influence the range of motion available at a joint?

<p>Height (A)</p> Signup and view all the answers

What is the unit of measurement for Body Mass Index?

<p>kg/m²</p> Signup and view all the answers

Static stretching involves holding a stretch for a period of time, while ballistic stretching involves bouncing movements.

<p>True (A)</p> Signup and view all the answers

Which of the following is an example of a core muscle endurance test?

<p>Sit-up test (A)</p> Signup and view all the answers

What is the term used to describe the ability of a muscle to generate maximal force?

<p>Muscle strength</p> Signup and view all the answers

What does the term "overuse syndrome" refer to?

<p>A condition resulting from excessive physical activity (A)</p> Signup and view all the answers

The principle of progression suggests that the overload should be applied in a systemic and logical fashion over an extended period of time.

<p>True (A)</p> Signup and view all the answers

What is the name of the rate at which the body uses energy to sustain life?

<p>Metabolism</p> Signup and view all the answers

Which type of stretching involves contracting a muscle before relaxing it?

<p>PNF stretching (B)</p> Signup and view all the answers

What are the four main factors that contribute to muscle strength and size?

<p>The four main factors contributing to muscle strength and size are exercise, diet, genetics, and gender differences.</p> Signup and view all the answers

The "dose-response relationship" in physical activity means that the more activity the better.

<p>False (B)</p> Signup and view all the answers

Which of these are NOT included in the Health-Related Physical Fitness components?

<p>Coordination (A)</p> Signup and view all the answers

Which of these is NOT a basic terminology used in resistance training?

<p>Intensity (A)</p> Signup and view all the answers

What are the three types of stretching?

<p>The three types of stretching are static stretching, ballistic stretching, and PNF stretching.</p> Signup and view all the answers

Flashcards

Healthy Lifestyle

A consistent pattern of habits that promote health and prevent diseases to achieve well-being.

Wellness

A continuous process of growth and change shaped by lifestyle choices.

Physical Activity Benefits

Improved health outcomes and reduced risk of chronic diseases due to regular physical activity.

Sedentary Lifestyle

A lifestyle characterized by a lack of regular physical activity, increasing risk of illness.

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Moderate-intensity Physical Activity

Physical activity at a level that involves exertion but allows conversation while performing, typically 150 - 300 minutes/week.

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Seven Dimensions of Health

Interacting aspects of well-being: physical, environmental, emotional, social, intellectual, career, and spiritual.

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Low Level of Physical Activity

Activity beyond baseline but less than 150 minutes a week.

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Lifestyle Decision Impact

A person's choices about their lifestyle affect their healthspan and lifespan, regardless of genetics, environment, or medical care.

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Physical Activity

Any movement of the body using skeletal muscles that increases energy expenditure beyond resting levels.

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Exercise

Planned, structured, repetitive physical activity to improve or maintain fitness.

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Physical Fitness

Attributes related to efficiently performing physical activities.

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Health-related fitness

Components of fitness that relate to overall well-being.

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Skill-related fitness

Components of fitness that relate to performing specific skills.

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Dose-response relationship (PA & health)

Level of physical activity directly impacts health outcomes.

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FITT Principle

Frequency, Intensity, Time, and Type of activity used in exercise programs.

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Cardiovascular fitness

Ability of heart and lungs to deliver oxygen to muscles during activity.

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Body Mass Index (BMI)

A measure of body fat based on weight and height (weight in kilograms divided by height in meters squared).

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Overweight

Having a BMI exceeding the healthy weight range.

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Obesity

Extreme overweight; a greater degree of exceeding the healthy weight range.

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Healthy Weight Range (BMI)

A BMI between 18.5 and 24.9 (inclusive) is considered healthy, according to Asian standards.

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BMI and Mortality

A J-shaped association exists between BMI and mortality rate: risk increases with both very low and very high BMI.

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Pre-participation Health Screening

A multi-stage process to assess health risks before starting physical activity or exercise.

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Self-guided methods

Initial assessment methods for determining fitness readiness, often using questionnaires.

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CVD Risk Factor Assessment

Evaluating cardiovascular, pulmonary, renal, and metabolic health risks.

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CVD Risk Stratification

Categorizing individuals based on their CVD risk levels (low, moderate, high).

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Low CVD Risk

Individuals with fewer than 2 CVD risk factors.

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Moderate CVD Risk

Individuals with 2 or more CVD risk factors.

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High CVD Risk

Individuals with known heart/lung conditions or symptoms.

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Medical Evaluation

A comprehensive assessment (exam and tests) when needed to determine fitness for activity.

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Underweight BMI

BMI less than 18.5

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Normal BMI

BMI between 18.5 and 23.0

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Overweight BMI

BMI between 23.0 and 30

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Muscular Endurance Training

Exercise at 20-50% of max. strength for 20-30 reps

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Flexibility Frequency

2-3 days a week

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Flexibility Intensity

Stretch to mild discomfort

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Neuromotor Exercise Frequency

2-3 days per week

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Neuromotor Exercise Duration

At least 20-30 minutes daily

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Mass Communication

The process of using technology to share information with large, diverse audiences.

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Social Media

Digital platforms that allow people to interact, share information, and build communities online.

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Traditional Media

Older forms of communication, like print, radio, and television, that reach large audiences.

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Generation C

A group of internet users who are creators, curators, connectors, and members of online communities.

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What does 'C' stand for in Generation C?

'C' represents Creation, Comment, Connection, Community, and Curation.

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Creation (Gen C)

Creating and sharing content, like posts, photos, videos, and messages, to express ideas and experiences.

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Comment (Gen C)

Sharing opinions and thoughts on existing content, engaging in discussions, and reacting to others' posts.

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Connection (Gen C)

Connecting with others online, building relationships, and expanding networks through social media and online platforms.

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Community (Gen C)

Forming groups of like-minded individuals online, sharing interests, and supporting each other through shared experiences and values.

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Curation (Gen C)

Selecting and organizing content to share with others, showcasing interesting or relevant information on social platforms.

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Gen C Mindset

A way of thinking that embraces technology, expression, and online interaction.

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Gen C: Taste-Makers

Influencing trends and shaping popular culture by creating and sharing content that resonates with others.

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Gen C: Social Networkers

Defining their social networks through active participation and interaction on platforms like Facebook, YouTube, and Instagram.

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Gen C: YouTube Lovers

Using YouTube as a primary source for entertainment and often as a means to earn income.

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Gen C: Constantly Connected

Being engaged in multiple online communities simultaneously, interacting across various platforms.

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Gen C: Valuing Relevance & Originality

Seeking out meaningful content and innovative expressions, emphasizing authenticity and originality.

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Gen C & Social Mobilization

Using social media platforms for organizing and raising awareness about important social causes.

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Web 1.0

The early internet era characterized by one-way communication and centralized control.

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Web 2.0

The internet era marked by user-generated content, social interaction, and decentralized control.

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Web 3.0

The emerging internet era characterized by decentralization, artificial intelligence, and a more intelligent virtual world.

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What is the difference between Web 1.0, Web 2.0, and Web 3.0?

Web 1.0 is the static internet, Web 2.0 is the interactive internet, and Web 3.0 is the intelligent internet.

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Active & Creative vs. Passive & Responsive

Shift in audience roles from passive consumers of information to active creators and sharers of content.

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Characteristics of Social Media

Social media platforms facilitate two-way communication, synchronicity, and user control.

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Examples of Social Media Platforms

Social media platforms include social networking sites, microblogging platforms, video hosting services, image sharing sites, professional networking sites, and instant messaging apps.

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Digital Natives

People who grew up with digital technology and are comfortable using it for various purposes.

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Prosumers

People who are both consumers and producers of content, actively engaging in creation and sharing.

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Why is Gen C important for businesses?

Gen C influences trends, shapes consumer behavior, and drives online engagement, making it a valuable target audience for businesses.

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How does Gen C influence marketing strategies?

Businesses need to embrace authentic content, engage with Gen C online, and create experiences rather than just products.

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Why do we need to understand Gen C?

Understanding Gen C's online habits, content preferences, and behaviors is crucial for businesses and organizations seeking to effectively connect with them.

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Study Notes

Introduction

  • Regular physical activity is crucial for health
  • Sedentary lifestyles are a major cause of chronic diseases, poor quality of life, disability, and premature death in developed countries
  • Healthy lifestyles are strongly encouraged for a good quality of life

Healthy Lifestyle

  • Healthy lifestyle is a recurring pattern of health-promoting behaviours
  • Wellness is a dynamic process of change and growth determined by the decisions one makes about how to live life
  • Lifestyle factors influence longevity, independent of heredity, environment, or medical care
  • Healthy lifestyle involves self-responsibility
  • Key aspects include physical activity, sensible eating habits, maintaining a healthy weight, stress management, avoiding tobacco, sensible alcohol consumption, and safety consciousness.

Dimensions of Health

  • Seven interconnected health dimensions contribute to a more productive and satisfying life
  • Physical, spiritual, intellectual, emotional, social, environmental, career

Are you active enough?

  • Regular physical activity is essential for overall health, benefiting all ages
  • The greatest benefit is achieved by transitioning from inactivity or low-level activity to a regular pattern of moderate-intensity activity (150-300 minutes per week)
  • Physical activity can have a dose-response relationship with health, reducing disease susceptibility and premature mortality.
  • Individuals can further improve their fitness and reduce chronic disease and disability risks by exceeding the minimum recommendations

Physical Activity and Exercise

  • Physical activity: Any bodily movement that increases energy expenditure beyond basal (resting) levels.
  • Exercise: Planned, structured, repetitive, and purposeful activity designed to improve or maintain physical fitness.
  • Both are important for health and well-being

Physical Fitness

  • Physical fitness consists of health-related and skill-related components.
  • Figure 4 displays these components

Pre-participation Health Screening

  • Prior to starting a physical activity or exercise program, a multi-stage pre-participation health screening process should be followed
  • Self-guided methods (PAR-Q, etc), Cardiovascular Disease (CVD) risk factor assessment and stratification and Medical Evaluation (if necessary).

Cardiovascular Disease (CVD) Risk Factors and Defining Criteria

  • This section outlines different CVD risk factors (age, family history, smoking, sedentary lifestyle, obesity, hypertension, dyslipidemia, and prediabetes) and their defining criteria.
  • Definition of CVD risk factors and criteria is detailed
  • Understanding these risk factors and criteria is crucial for personalized exercise recommendations

CVD Risk Stratification

  • CVD risk stratification categorizes individuals based on risk factors.
  • Individuals are categorized as low, moderate, or high risk
  • Individuals with low risk do not require prior medical examination or exercise tests before starting moderate-to-vigorous intensity PA
  • High-risk individuals should be thoroughly evaluated before starting any moderate-to-vigorous intensity PA
  • Medical supervision is often required for those in the high-risk category

Medical Evaluation

  • Physical examination & stress tests are necessary if an individual's health condition does not appear suitable for physical activity or exercise

Body Composition

  • Body composition is the relative proportion of body tissues (fat, muscle, bone, others)
  • Two-compartment (2C) and Four-compartment (4C) body composition models are used as assumptions of body structure
  • Excessive central abdominal fat is linked to poor health (e.g. hypertension, metabolic syndrome, type II diabetes, stroke, CVD, dyslipidemia). Excessive or insufficient body fat can negatively impact one's well-being.

BMI and Mortality

  • BMI is calculated by dividing weight in kilograms by height in meters squared (kg/m²)
  • A J-shaped association exists between BMI and mortality
  • A BMI between 18.5 and 24.9 is considered ideal for optimal health status

Waist Circumference

  • High waist circumference is a risk factor for diseases like type II diabetes
  • Waist circumference greater than 90 cm in men and 80 cm in women is a significant risk factor.

Bioelectrical Impedance

  • Electrical current is used to assess body fat percentage
  • The technique measures the resistance to the electrical current flow
  • Body fat has less water and electrolytes compared to lean body mass, impacting resistance to current flow

Energy Expenditure

  • Metabolism is the rate at which the body uses energy to perform vital functions, activity, and food digestion.
  • Energy expenditure varies based on the activity, including Resting Metabolic Rate (RMR), Thermic Effect of Food (TEF), and Physical Activity (TEA).
  • These factors combined form the total daily energy expenditure (TDEE).

Cardiovascular Fitness

  • Cardiovascular fitness is the ability of the heart, blood vessels, blood, and the respiratory system to supply fuel (especially oxygen) to muscles, and the body's capacity utilization of fuel for sustained exercise.
  • It is essential for everyday activities and improving longevity.
  • Cardiovascular fitness can be measured using laboratory (maximal/submaximal) or field tests (e.g., 9-minute run test, 1.0-mile run test).

Flexibility

  • Flexibility is the range of motion around a joint.
  • Flexibility involves the structural shape & alignment of bones, muscle elasticity, and nervous system activity. Factors include age, sex, and activity status.

Muscular Strength and Muscular Endurance

  • Muscle strength is the maximum force a muscle can produce.
  • Muscular endurance is the muscle's ability to sustain a given force over a long period.
  • Factors like exercise, diet, genetics and gender differences significantly impact muscle strength and size.

Muscle Strength and Endurance Measurement

  • A variety of tests can assess muscular strength and endurance (e.g., 1RM test, push-up test, sit-up test, plank test; etc)
  • Muscle strength can be assessed statically(e.g., handgrip strength test) or dynamically(e.g., bench press, leg press)

Types of Resistance Training

  •  Isometric training involves no change in muscle length.
  • Isotonic training involves muscular movement with constant resistance.
  • Isokinetic training involves muscular movement with variable resistance.
  • Plyometric training is a dynamic form of resistance training involving rapid eccentric and concentric contractions.

Cardio Training Machines

  • This section lists and describes various cardio training machines (e.g., treadmill, stationary bike, elliptical cross-trainer, rowing machine)

Training Machines: Weights

  • Different weight training machines (e.g., lat pulldowns, overhead presses, chest presses, pectoral flies, rear deltoids, assisted chin-ups, dips, bicep curls, triceps extensions, back extensions, leg raises, leg press, leg extensions, seated leg curls, hip rotations, standing calf raises) are illustrated
  •  The muscles trained by each piece of equipment is stated directly

Exercise Prescription

  • Exercise prescription is a custom exercise plan designed for an individual's goals.
  • The FITT principles direct the design of exercise plans. (Frequency, Intensity, Time, and Type)
  • Additional principles emphasize overload, progression, specificity, reversibility, and individual variation

Cardiorespiratory Fitness Guidelines

  • Frequency, Intensity, Time (Duration, and Type) are described for exercise programs designed for cardiorespiratory fitness based on moderate or vigorous intensity levels.

Resistance Training Guidelines

  • Frequency, Intensity, Time, and Type (repetition and recovery period) of resistance training workouts.

Flexibility Guidelines

  • Frequency, Intensity, Time, and Type of flexibility exercises for adults are described

Neuromotor Exercise Guidelines

  • Frequency, Intensity, Time, and Type for Neuromotor exercises for older adults are described.

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Description

This quiz explores the key aspects of maintaining a healthy lifestyle, including the importance of regular physical activity and healthy eating habits. It examines the dimensions of health that contribute to overall wellbeing and longevity. Understand how making informed lifestyle choices can lead to a more productive and satisfying life.

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