Podcast
Questions and Answers
Which component of wellness focuses on managing and expressing feelings?
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?
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?
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?
Which of the following is NOT a health-related component of fitness?
What does the 'I' in the FITT principle refer to?
What does the 'I' in the FITT principle refer to?
Which wellness component emphasizes being open to and respecting different cultures?
Which wellness component emphasizes being open to and respecting different cultures?
Which stage of the Transtheoretical Model involves actively working on a change?
Which stage of the Transtheoretical Model involves actively working on a change?
Level of body fat in relation to overall body mass is termed which component of fitness?
Level of body fat in relation to overall body mass is termed which component of fitness?
What principle explains the need to gradually increase exercise intensity to improve fitness?
What principle explains the need to gradually increase exercise intensity to improve fitness?
Which of the following activities is considered aerobic?
Which of the following activities is considered aerobic?
How is the Maximum Heart Rate (MHR) estimated for an individual?
How is the Maximum Heart Rate (MHR) estimated for an individual?
What distinguishes muscular endurance from muscular strength?
What distinguishes muscular endurance from muscular strength?
What is the recommended frequency for flexibility training?
What is the recommended frequency for flexibility training?
Which method of measuring body composition is considered the most accurate?
Which method of measuring body composition is considered the most accurate?
What does essential fat do in the body?
What does essential fat do in the body?
What does a lower Resting Heart Rate (RHR) typically indicate?
What does a lower Resting Heart Rate (RHR) typically indicate?
What is the optimal range for the Target Heart Rate (THR) during exercise?
What is the optimal range for the Target Heart Rate (THR) during exercise?
Which type of muscle is responsible for involuntary movements in the heart?
Which type of muscle is responsible for involuntary movements in the heart?
Flashcards
Wellness Components
Wellness Components
Different areas of overall well-being.
Transtheoretical Model
Transtheoretical Model
Stages people go through when changing behavior.
Precontemplation
Precontemplation
Not thinking about changing a behavior.
Cardiovascular Endurance
Cardiovascular Endurance
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Muscular Strength
Muscular Strength
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SMART Goals
SMART Goals
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FITT Principle
FITT Principle
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Body Composition
Body Composition
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Cardiorespiratory Endurance
Cardiorespiratory Endurance
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Aerobic Exercise
Aerobic Exercise
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Muscular Endurance
Muscular Endurance
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Maximum Heart Rate (MHR)
Maximum Heart Rate (MHR)
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Target Heart Rate (THR)
Target Heart Rate (THR)
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BMI
BMI
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Overload Principle
Overload Principle
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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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