Final Exam Review Guide PDF

Final Exam Review Guide Chapter 1 (1) Define wellness Optimal state of mind and body (2) Distinguish between life span and health span Lifespan is the total number of years a person lives, while healthspan is the number of years a person lives in good health (3) What are the top causes of deat...

Final Exam Review Guide Chapter 1 (1) Define wellness Optimal state of mind and body (2) Distinguish between life span and health span Lifespan is the total number of years a person lives, while healthspan is the number of years a person lives in good health (3) What are the top causes of death in the United States? Heart disease and cancer (4) Describe how to foster wellness Creating a balanced lifestyle that incorporates healthy habits such as regular physical activity, nutritious eating, sufficient sleep, managing stress, etc… (5) What are the nine dimensions of wellness? 1. Physical 2. Emotional 3. Cultural 4. Environmental 5. Financial 6. Intellectual 7. Occupational 8. Social 9. Spiritual Chapter 2 (1) What organization sets guidelines and recommendations for exercise? HHS - U.S. Department of Health and Human Services (2) Identify the three components of the human movement paradigm 1. Effort 2. Time 3. Flow (3) Define exercise, physical activity, and sedentary living Exercise - Activity requiring physical effort, carried out to sustain or improve health and fitness Physical Activity - Any bodily movement that uses skeletal muscles and requires more energy than resting Sedentary Living - A lifestyle that involves a lot of sitting or lying down, with little to not physical activity (4) What are the components of an exercise prescription? F - Frequency I - Intensity T - Type T - Time (5) What are SMART goals? S - Specific M - Measurable A - Attainable R - Relevant/Realistic T - Time Chapter 3 (1) What are the functions of the cardiorespiratory system? - Delivers oxygen, nutrients, and hormones - Removes carbon dioxide and waste products - Maintains body temp - Helps prevent infection (2) What are the components of the cardiorespiratory system? 1. Heart 2. Lungs 3. Blood Vessels (arteries, veins, capillaries) (3) What is a normal resting heart rate? How do you estimate maximal heart rate? Resting heart rate - 60 - 100 bpm Maximal heart rate - 220 - your age (4) How can you improve cardiorespiratory fitness? Running, swimming, high-intensity interval training, etc (5) Identify assessments for cardiorespiratory fitness - CPET - Cardiopulmonary exercise testing - Step test - VO2max test (6) What does an exercise prescription for cardiorespiratory fitness look like? F - 5 times a week I - Target heart rate range T - Walking, swimming, cycling, running, etc.. T - 30 mins Chapter 4 (1) Describe the structure of muscle fibers and how they create movement Muscle fibers are composed of myofibrils which are composed of sarcomeres. When a muscle fiber contracts, the sarcomeres shorten due to the sliding of the filaments within them, causing the muscle to generate force and produce movement. (2) Define muscular strength, endurance, and power Muscular Strength - Amount of force with quick movement Muscular Endurance - How often you can do a movement Muscular Strength - How fasts you can recover and do it again (3) What does an exercise prescription for muscular fitness look like? Frequency - Usually 2-3 times a week Intensity - Often moderate intensity Type - Targets a major muscle group, such as the arms, shoulders, back, etc… Time - 8-10 sets of 10-15 repetitions (4) Describe the guidelines for exercise - 150 mins of moderate intensity physical activity a week - Muscle strengthening activities 2+ days a week - Spread activity throughout the week - Warm up/cool down - Gradually increase the amount of energy expended (5) Identify some safety precautions for weight room activities - Always warm up and cool down - Use proper form and technique - Use a spotter - Stay hydrated Chapter 5 (1) Define flexibility The amount of movement that can be accomplished at a joint (how freely your joints move) (2) Identify factors that determine flexibility - Joint structure - Muscle size - Age - Gender - Proprioceptors - Connective tissue - Injuries (3) Describe various types of stretching Static - Slowly moving into positions and holding for 10-30 seconds Dynamic - Transition from one position to another with a progressive increase in the reach of ROM (range of motion) Ballistic - Momentum produces stretching (not recommended for the average person) (4) What does an exercise prescription for flexibility look like? F - Stretch at least 2-3 days per week, but ideally 5-7 days per week I - Stretch to the point of feeling slight discomfort or tightness T - Include a variety of flexibility exercises that target major joints, such as the neck, shoulders, elbows, wrists, trunk, hips, knees, and ankles. T - Hold each stretch for 10-30 seconds (5) Define neuromotor fitness A type of exercise that improves motor skills like balance, coordination, agility, and gait. Also helps with range of motion in joints and stability. (6) What does an exercise prescription for neuromotor fitness look like? F - 20-30 mins per day, 2-3 days per week Exercises - A combination of balance, agility, coordination, and gait exercises, as well as proprioceptive Progression - Start with basic exercises, then move on to more complex challenges Individualization - Modify the program based on the individual’s personal details (7) Identify lifestyle factors linked to low back pain - Sedentary lifestyle - Obesity - Smoking - Poor posture - Certain jobs Chapter 6 (1) Define body composition The makeup of the body or the various components that contribute to the body (2) Describe the 3-component model of body composition 1. Fat mass 2. Bone 3. Soft-tissue (3) What methods can be used to assess body composition? 2 component model - Fat mass, fat-free mass 3 component model - Fat mass, lean soft-tissue, bone 4 component model - Fat mass, water, bone, protein (4) What are the 4 S’s of weight status? 1. Same time of day 2. Same day of the week 3. Same clothing 4. Same scale (5) What is BMI and what are the components? Ratio of weight to height to calculate your body fat percentage Chapter 7 (1) Identify the macronutrients and micronutrients Macronutrients are the nutrients that the body needs in large quantities, including carbohydrates, proteins, and fats, while micronutrients are vitamins and minerals which are required in smaller amounts to support bodily functions. (2) Describe the recommended distribution of the macronutrients 45-65% in carbs 20-30% in fats 10-35% in protein (3) What is the nutrient we need in the highest quantity? Water (4) Distinguish between complete and incomplete protein Complete Protein - All amino acids (animal sources) Incomplete - Plants (5) Distinguish between simple sugars and complex carbohydrates Simple sugars: - Single sugar molecules - Add sweetness to foods - Found naturally in fruit / milk Complex carbohydrates: - Long chains of sugar molecules - Usually more nutrient dense than simple sugars - Found in vegetables and whole grains Chapter 8 (1) What are some of the health risks of increased body fat? - High blood pressure - Diabetes - Heart disease (2) What is the energy balance equation? Energy in - Energy out = Weight status (3) What factors affect energy output? 1. Physical Activity 2. Resting metabolic rate - The energy expenditure to maintain all vital functions to the body 3. Thermic Effect of Food 4. Thermic Effect of Activity (4) Distinguish between anorexia and bulimia nervosa Anorexia: - Self-starvation - Extreme diets - Usually underweight Bulimia Nervosa: - Binging and purging - Usually normal weight Chapter 9 (1) Define stress Stress is a condition experienced when we perceive that demands exceed our resources to meet them (2) Distinguish between distress and eustress Distress - Bad stress Eustress - Good stress (3) Describe the importance of the stress continuum It is important because it provides a framework to understand and identify different levels of stress, allowing individuals to recognize when their stress is escalating and take proactive steps to manage it before reaching a critical point. (4) Distinguish between the sympathetic and parasympathetic nervous systems Sympathetic nervous system - Prepares the body (fight or flight) Parasympathetic nervous system - Works to keeps up calm / relaxed (5) What is the most frequent stressor among college students? School related stress (6) Describe stress management strategies 1. Exercise/physical activity 2. Relaxation techniques/meditation 3. Social Support 4. Sleep (7) Distinguish between anxiety and depression Anxiety - nervousness, worry, dread Depression - Sadness, hopelessness, and reduced energy Chapter 10 (1) Define cardiovascular disease A condition that involves narrowed or blocked blood vessels (2) Distinguish between heart attack and stroke Heart attack - Myocardial infarction (MI) - Occurs when an artery is blocked, preventing oxygen and nutrients from getting to the heart Stroke - Occurs when there is a blockage or rupture of a blood vessel carrying oxygen and nutrients to the brain (3) Distinguish between symptoms of heart attack and stroke Heart Attack: Men: - Sweating - Pain in chest, arms, neck, or jaw - Shortness of breath - Heartburn/indigestion Women: - Dizziness - Uncomfortable pain between shoulder blades - Shortness of breath - Indigestion/gas-like pain - Unexplained fatigue/sleep disturbance Stroke: F - Face (drooping on one side) A - Arms (weakness) S - Speech (difficulty) T - Time (to call an ambulance) (4) Describe modifiable and non-modifiable causes of cardiovascular disease Modifiable: - Tobacco use - Diabetes - Diet - Obesity Non-modifiable: - Age - Gender - Race - Family history Chapter 11 (1) How does cancer develop? The body’s cells begin to divide without stopping and spread into surrounding tissues (2) What is the most commonly diagnosed cancer in men? Women? Men - Prostate, Lung/bronchus, colon/rectum, urinary/bladder, melanoma Women - Breast, lung/bronchus, colon/rectum, uterine, thyroid (3) What is the TNM system? Describes the spread of cancer in a patients body T: The size of the tumor and whether it has spread to nearby tissue N: The number of nearby lymph nodes that contain cancer M: Whether the cancer has spread to other parts of the body, also known as metastasis (4) Distinguish between benign and malignant tumors Benign - Abnormal clump of cells - not cancerous - most likely won’t spread Malignant - Cancerous - likely to spread (5) What are the treatment options for cancer? 1. Surgery 2. Chemotherapy 3. Radiation Therapy 4. Hormonal Therapy 5. Immunotherapy 6. Stem Cell Transplant 7. etc… Chapter 12 (1) Define addiction Dependence on a substance that leads to a psychological and physiological withdrawal symptoms (2) Distinguish between substance and behavioral addiction Substance addiction: Involves consuming external substances Behavioral addiction: Revolves around the repetition of certain behaviors that trigger the brain’s reward system (3) Distinguish between substance abuse and substance misuse Substance Abuse - Dependence on a substance that leads to a psychological and physiological withdrawal symptoms Substance misuse: Drug use is illegal or not aligned with medical use guidelines (4) Identify risk factors for addiction Biology - Genetics account for about half a person’s risk for developing an addiction Environment: Risk is influenced by lower socioeconomic status, peer pressure to engage in risky behavior, significant stress, early exposure to drugs, and parental guidance Development: The earlier it is introduced, the more likely addiction or risky behavior is to develop (5) Describe the treatment of substance addiction - Treatment programs - Therapy (6) What is the most commonly used drug in the United States? Marijuana