Personal Wellness Class Test 1

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Questions and Answers

What is the definition of isometric?

Muscles are not engaged

Muscles shorten and lengthen

Static tensions develop in muscles (correct)

Dynamic movements are performed

What describes concentric contraction?

Muscles lengthening

Muscles shortening (correct)

Muscle fibers tearing

Muscles remaining static

Eccentric contraction is when muscles are:

Shortening

Static

Lengthening (correct)

Not engaged

What is muscular endurance?

The muscle's ability to perform repeatedly with moderate loads for an extended period of time. Signup and view all the answers

What is overtraining?

When the body does not have time to recuperate, which makes performance levels go down over time. Signup and view all the answers

What causes delayed onset muscle soreness?

Eccentric phase of an exercise. Signup and view all the answers

Is pronated defined as underhand?

False Signup and view all the answers

Is supinated defined as overhand?

False Signup and view all the answers

What is the purpose of a weight belt?

To support exercises that stress the back and involve maximum or near maximum loads. Signup and view all the answers

What does a warm-up do?

Increases blood and muscle temperature. Signup and view all the answers

What is the goal of Healthy People 2020?

Promote quality of life Signup and view all the answers

What does wellness encompass?

The positive component of optimal health with various components such as physical, mental, intellectual, spiritual, and social. Signup and view all the answers

What percentage of the training load is typically allocated for the warm-up?

Half. Signup and view all the answers

How many primary muscle groups should you choose at least one exercise from?

Seven. Signup and view all the answers

What is the Transtheoretical Model?

Several stages of change when making lifestyle changes. Signup and view all the answers

Match the following stages of change in the Transtheoretical Model:

Precontemplation = Not intending to change behavior Contemplation = Thinking about change Preparation = Getting ready to make a change Action = Made some changes Maintenance = Regularly practicing healthy lifestyles Signup and view all the answers

What are personal factors related to?

Age, heredity, gender. Signup and view all the answers

Study Notes

Key Terms and Definitions

Isometric: A type of exercise causing muscle tension without shortening or lengthening (e.g., wall sits, planks).
Concentric: Muscle shortening during contraction, known as positive work.
Eccentric: Muscle lengthening while controlling the descent of weight; associated with greater post-exercise soreness.
Muscular Endurance: The ability of muscles to perform repetitive actions with moderate loads over extended periods.

Exercise and Training Concepts

Overtraining: Condition resulting from insufficient recovery time, leading to decreased performance levels over time.
Delayed Onset Muscle Soreness (DOMS): Muscle discomfort occurring after eccentric exercise.
Warm Up: Activity that increases blood and muscle temperature, facilitating better muscle contraction and relaxation.

Grip Positions

Pronated Grip: An overhand grip used in various exercises.
Supinated Grip: An underhand grip used in various exercises.
Alternated Grip: A mixed grip combining both overhand and underhand positions.

Equipment and Support

Weight Belt: A supportive tool used during heavy lifting that stresses the back.
Spotter: A person assisting a lifter to prevent injuries, ensuring safe lifting conditions (checks equipment and grip).

Fitness Goals and Health Initiatives

Healthy People 2020: A public health initiative aimed at enhancing quality of life and promoting healthy behaviors throughout different life stages.
Wellness: Positive aspect of optimal health, encompassing physical, mental, social, intellectual, and spiritual dimensions.

Control Over Health Factors

Most Control: Physical activity, nutrition, safe sex practices, and time management.
More Control: Emotional management and personal actions.
Least Control: Age, hereditary factors, and disabilities.

Exercise Programming

Additional Exercise: Supplementary exercises added to a basic workout regimen (e.g., dumbbell chest fly).
Warm-Up Load: Should be approximately 50% of the training load.
Trial Load: For additional exercises, a target of 12 to 15 repetitions is recommended.

Stages of Change (Transtheoretical Model)

Precontemplation: Awareness of need for change but not intending to change.
Contemplation: Awareness and considering changes but no action taken.
Preparation: Getting ready to implement changes.
Action: Actively modifying behavior in pursuit of healthier lifestyle.
Maintenance: Sustained action for 6 months or more.

Factors Influencing Lifestyle Adherence

Personal Factors: Age, hereditary traits, gender affecting lifestyle choices but typically beyond personal control.
Predisposing Factors: Traits like self-confidence and the accessibility of a supportive environment.
Enabling Factors: Tools aiding the implementation of healthy lifestyle changes (e.g., goal setting).
Reinforcing Factors: Support systems that encourage the continuation of healthy behaviors.

Self-Planning Steps for Health

Clarifying Reasons: Identifying motivations for engaging in physical activity.
Identifying Needs: Recognition of personal health objectives.
Setting Personal Goals: Focus on behavior-oriented process instead of outcome-based goals.
Program Components: Elements of an exercise program, such as weight control and muscular fitness.
Writing Plan: Creating a structured exercise plan.
Evaluating Feedback: Self-monitoring and assessing progress.

Dimensions of Physical Fitness

Body Composition: The ratio of fat, muscle, bone, and other tissues in the body.
Strength: The muscle's capability to exert force or lift weights.
Power: The rate at which energy is converted to force.
Flexibility: The range of motion available at a joint.
Cardiorespiratory Endurance: Efficiency of the heart, lungs, and muscles to utilize oxygen during sustained physical activity.

Agility: Ability to change direction quickly and accurately during movement.
Coordination: Harmonizing sensory input with physical actions for smooth execution of tasks.
Speed: Quickness in performing a movement.
Balance: Ability to maintain equilibrium during stationary and dynamic activities.
Reaction Time: Interval between stimulus and the onset of response.

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Description

Test your knowledge on key terms related to personal wellness with this flashcard quiz. Topics include different types of muscle contractions and muscular endurance. Perfect for students looking to reinforce their understanding of fitness concepts.