Podcast
Questions and Answers
What is a characteristic of anorexia nervosa?
What is a characteristic of anorexia nervosa?
Which type of stress is classified as 'bad stress'?
Which type of stress is classified as 'bad stress'?
What is the primary function of the sympathetic nervous system?
What is the primary function of the sympathetic nervous system?
What is a common stressor for college students?
What is a common stressor for college students?
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Which of the following is NOT considered a stress management strategy?
Which of the following is NOT considered a stress management strategy?
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What distinguishes healthspan from lifespan?
What distinguishes healthspan from lifespan?
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Which of the following can contribute to fostering wellness?
Which of the following can contribute to fostering wellness?
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Which component is NOT part of the exercise prescription for cardiorespiratory fitness?
Which component is NOT part of the exercise prescription for cardiorespiratory fitness?
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What does the 'S' in SMART goals represent?
What does the 'S' in SMART goals represent?
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Which of the following activities is NOT considered exercise?
Which of the following activities is NOT considered exercise?
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Which dimension of wellness involves managing financial resources effectively?
Which dimension of wellness involves managing financial resources effectively?
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What are the main components of muscle fibers that contribute to movement?
What are the main components of muscle fibers that contribute to movement?
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How often should muscle strengthening activities be performed according to the guidelines?
How often should muscle strengthening activities be performed according to the guidelines?
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What is the estimated maximal heart rate for a person who is 30 years old?
What is the estimated maximal heart rate for a person who is 30 years old?
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Which organization is responsible for setting exercise guidelines in the United States?
Which organization is responsible for setting exercise guidelines in the United States?
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Which type of stretching involves gradually moving through positions and holding them?
Which type of stretching involves gradually moving through positions and holding them?
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What aspect of muscular fitness defines the amount of force exerted with quick movements?
What aspect of muscular fitness defines the amount of force exerted with quick movements?
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What is a key safety precaution to take when engaging in weight room activities?
What is a key safety precaution to take when engaging in weight room activities?
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Which factor does NOT affect a person's flexibility?
Which factor does NOT affect a person's flexibility?
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What is the recommended frequency for flexibility exercises?
What is the recommended frequency for flexibility exercises?
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What does neuromotor fitness primarily improve?
What does neuromotor fitness primarily improve?
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What is included in an exercise prescription for neuromotor fitness?
What is included in an exercise prescription for neuromotor fitness?
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Which lifestyle factor is NOT linked to low back pain?
Which lifestyle factor is NOT linked to low back pain?
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What is the 3-component model of body composition comprised of?
What is the 3-component model of body composition comprised of?
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What is the primary function of macronutrients?
What is the primary function of macronutrients?
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Which of these statements describes complete proteins?
Which of these statements describes complete proteins?
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What is the recommended range for protein intake as a percentage of total calories?
What is the recommended range for protein intake as a percentage of total calories?
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What does the energy balance equation indicate?
What does the energy balance equation indicate?
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Which is a health risk associated with increased body fat?
Which is a health risk associated with increased body fat?
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Which of the following symptoms is commonly associated with a heart attack in women?
Which of the following symptoms is commonly associated with a heart attack in women?
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What does the 'N' in the TNM system for cancer classification represent?
What does the 'N' in the TNM system for cancer classification represent?
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Which of the following is a non-modifiable risk factor for cardiovascular disease?
Which of the following is a non-modifiable risk factor for cardiovascular disease?
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What is the primary characteristic of malignant tumors?
What is the primary characteristic of malignant tumors?
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What happens during a stroke?
What happens during a stroke?
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Which type of cancer is the most commonly diagnosed in women?
Which type of cancer is the most commonly diagnosed in women?
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What key characteristics differentiate anxiety from depression?
What key characteristics differentiate anxiety from depression?
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Which treatment option is not typically used for cancer?
Which treatment option is not typically used for cancer?
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Study Notes
Chapter 1
- Wellness is defined as an optimal state of mind and body.
- Lifespan is the total years lived, while healthspan is the years lived in good health.
- Leading causes of death in the US are heart disease and cancer.
- Wellness can be fostered by creating a balanced lifestyle with healthy habits such as regular physical activity, nutritious eating, sufficient sleep, and stress management.
- Nine dimensions of wellness include physical, emotional, cultural, environmental, financial, intellectual, occupational, social, and spiritual wellness.
Chapter 2
- The U.S. Department of Health and Human Services (HHS) sets guidelines for exercise.
- The human movement paradigm has three components: effort, time, and flow.
Chapter 3
- The cardiorespiratory system delivers oxygen, nutrients, and hormones while removing carbon dioxide and waste products. It helps maintain body temperature and prevents infection.
- Components of the cardiorespiratory system include the heart, lungs, and blood vessels (arteries, veins, capillaries).
- Normal resting heart rate is 60-100 bpm. Maximal heart rate can be estimated by subtracting your age from 220.
Chapter 4
- Muscle fibers are composed of myofibrils, which contain sarcomeres. Sarcomere shortening creates muscle movement by sliding filaments.
- Muscular strength is how much force a muscle can exert; muscular endurance is the ability to perform a movement repeatedly; muscular power is the ability to do work quickly.
- Exercise prescriptions for muscular fitness often include frequency (usually 2-3 times a week), intensity (often moderate), type (targeting major muscle groups), and time (8-10 sets of 10-15 repetitions).
- Guidelines for exercise include 150 minutes of moderate-intensity physical activity, muscle strengthening activities at least 2+ days a week, spread out activity throughout the week, warm-up/cool-down, and gradually increasing energy expenditure.
Chapter 5
- Flexibility is the range of motion at a joint.
- Factors influencing flexibility include joint structure, muscle size, age, gender, proprioceptors, connective tissues, and injuries.
- Stretching types include static (hold for 10-30 seconds), dynamic (progressive increase in range of motion), and ballistic (not recommended for general use).
- Exercise prescriptions for flexibility typically include frequency of at least 2-3 times a week, targeting major joints, and holding each stretch for 10-30 seconds.
- Neuromotor fitness improves motor skills like balance, coordination, agility, gait, and joint range of motion.
Chapter 6
- Body composition is the makeup of the body, including components like fat mass, lean tissue, and bone.
- Methods for assessing body composition include 2-component and 3-component models. Four components (fat mass, water, bone, protein) models also exist.
- The "4 S's" of weight status measurement are consistent time of day, day of the week, clothing, and scale.
- BMI (Body Mass Index) is the ratio of weight to height, used to estimate body fat percentage.
Chapter 7
- Macronutrients (carbohydrates, proteins, fats) are needed in large quantities. Micronutrients (vitamins and minerals) are needed in smaller quantities for bodily functions.
- Recommended macronutrient distribution includes 45-65% carbohydrates; 20%-30% fats; 10%-35% protein.
- The most needed nutrient is water.
- Distinguishing between simple (single sugar molecules) and complex carbohydrates (long chains of sugars) is important. Complete proteins contain all essential amino acids (animal sources); incomplete proteins are missing some amino acids (plant sources).
Chapter 8
- Increased body fat can lead to health risks like high blood pressure, diabetes, and heart disease.
- The energy balance equation is Energy in (calories consumed) - Energy out (calories expended) = Weight status.
Chapter 9
- Stress is a condition when perceived demands exceed resources.
- Distress is negative stress; eustress is positive stress.
- The stress continuum helps to understand escalating stress levels.
- The sympathetic nervous system prepares the body for action (fight or flight), while the parasympathetic nervous system calms and relaxes the body.
- Common stressors for college students include school-related issues.
Chapter 10
- Cardiovascular disease involves narrowed or blocked blood vessels.
- Heart attack (myocardial infarction) occurs when an artery is blocked, preventing oxygen to the heart.
- A stroke occurs when a blockage or rupture of a blood vessel prevents oxygen to the brain.
- Heart attack and stroke symptoms can vary.
Chapter 11
- Cancer develops when cells divide uncontrollably and spread to surrounding tissues.
- The TNM system describes the spread of cancer (tumor size, lymph node involvement, and metastasis).
- Modifiable cancer risks include tobacco use, diabetes, diet, and obesity. Non-modifiable factors include age, gender, race, and family history.
Chapter 12
- Addiction is dependence on a substance or behavior, causing psychological and physiological withdrawal symptoms.
- Substance addiction involves external substances, whereas behavioral addiction involves repeated behaviors. Substance abuse involves dependence leading to withdrawal; substance misuse involves inappropriate use of substances.
- Factors for addiction development include biology (genetics), environment, and development.
- Treatment for substance addiction includes treatment programs and therapy, and the most commonly used drug in the United States is Marijuana.
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