Wellness and Fitness Concepts

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Questions and Answers

Which component of wellness focuses on managing and expressing feelings?

Social

Emotional (correct)

Intellectual

Cultural

What is the first stage of the Transtheoretical Model of Change?

Action

Preparation

Precontemplation (correct)

Contemplation

In the SMART goals framework, what does the 'R' represent?

Responsible

Relevant (correct)

Realistic

Reliable

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

Agility Signup and view all the answers

What does the 'I' in the FITT principle refer to?

Intensity Signup and view all the answers

Which wellness component emphasizes being open to and respecting different cultures?

Cultural Signup and view all the answers

Which stage of the Transtheoretical Model involves actively working on a change?

Action Signup and view all the answers

Level of body fat in relation to overall body mass is termed which component of fitness?

Body composition Signup and view all the answers

What principle explains the need to gradually increase exercise intensity to improve fitness?

Progression Signup and view all the answers

Which of the following activities is considered aerobic?

Jogging Signup and view all the answers

How is the Maximum Heart Rate (MHR) estimated for an individual?

MHR = 220 - Age Signup and view all the answers

What distinguishes muscular endurance from muscular strength?

Muscular endurance focuses on repeated contractions over time. Signup and view all the answers

What is the recommended frequency for flexibility training?

2–3 days/week Signup and view all the answers

Which method of measuring body composition is considered the most accurate?

Dual-energy X-ray absorptiometry (DEXA) Signup and view all the answers

What does essential fat do in the body?

It is necessary for normal body functioning. Signup and view all the answers

What does a lower Resting Heart Rate (RHR) typically indicate?

Better cardiovascular fitness Signup and view all the answers

What is the optimal range for the Target Heart Rate (THR) during exercise?

50–85% of MHR Signup and view all the answers

Which type of muscle is responsible for involuntary movements in the heart?

Cardiac muscle Signup and view all the answers

Study Notes

Wellness and Behavior Change

Nine components of wellness: physical, emotional, social, intellectual, spiritual, environmental, financial, occupational, cultural
Transtheoretical Model of Change (stages of behavior change): precontemplation, contemplation, preparation, action, maintenance, termination
SMART goals framework: specific, measurable, achievable, relevant, time-bound

Components of Fitness

Health-related fitness components: cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition
Skill-related fitness components: agility, speed, power, coordination, reaction time, balance
FITT principle: frequency, intensity, time, type

Cardiorespiratory Endurance

Cardiorespiratory endurance: efficiency of heart and lungs during exercise
FITT guidelines for cardiorespiratory endurance: 3-5 days/week, 60-85% maximum heart rate, 20-60 minutes per session, continuous, rhythmic activities
Aerobic vs. anaerobic cardio: aerobic (oxygen, moderate intensity), anaerobic (high intensity, oxygen demand exceeds supply)
Maximum heart rate (MHR): 220 - age
Target heart rate (THR): optimal range for exercise intensity (usually 50–85% of MHR)
Resting heart rate (RHR): heartbeats/minute at rest; lower RHR indicates better cardiovascular fitness
Rate of Perceived Exertion (RPE): subjective scale (6–20) for exercise intensity

Muscular Strength & Endurance

Muscular strength vs. muscular endurance: strength (maximal force, single effort), endurance (sustained contractions, extended period)
Types of muscles: skeletal (voluntary), cardiac (heart, involuntary), smooth (organs, blood vessels)
FITT guidelines for muscular strength/endurance: 2-3 days/week (strength), intensity varies (heavy/low vs. light/high reps), time dependent on training (sets, reps), training methods (resistance, bodyweight, free weights, machines)

Flexibility

Flexibility and FITT guidelines: at least 2-3 days/week, stretch to mild discomfort, hold stretches 15-60 seconds (2-4 sets per stretch), static or dynamic stretching
Static vs. Dynamic flexibility: static (holding a position), dynamic (movement-based, warm-up)
Elasticity vs. plasticity: elasticity (returns to original form), plasticity (adaptation and change in length)

Body Composition

Body composition: proportion of fat and non-fat mass (critical for overall health)
BMI classifications: underweight (<18.5), normal (18.5–24.9), overweight (25–29.9), obese (≥30)
Body composition measurement methods: skinfold calipers, bioelectrical impedance, DEXA, hydrostatic weighing
Waist circumference: above 40 inches (men) or 35 inches (women) indicates higher health risk
Essential and non-essential fat: essential (necessary), non-essential (storage)
Healthy body fat percentage: men (10–20%), women (20–30%)

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Description

Explore the foundations of wellness and behavior change in this quiz. Learn about the nine components of wellness, the Transtheoretical Model of Change, and how to set SMART goals. Additionally, delve into the components of fitness, focusing on cardiorespiratory endurance and effective training principles.