PHRE-1047 Fitness, Health & Wellness 1 Final Exam Review PDF

PHRE-1047 Fitness, Health, and Wellness 1 FINAL EXAM REVIEW CHAPTERS 1-7 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Are You Fit or Your Career: - ↓ 50% of adults a...

PHRE-1047 Fitness, Health, and Wellness 1 FINAL EXAM REVIEW CHAPTERS 1-7 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Are You Fit or Your Career: - ↓ 50% of adults are considered physically active - 1 in 3 young people (6-17y) and ≈34% of adults are obese True False Higher rates of poor nutrition, inactivity, sedentary behaviour and childhood obesity and with declining fitness levels led the levels of obesity to tripled over 25 years in Canada 3 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Canadian Guidelines for Physical Activity: Recommends 150 min/week of moderate to vigorous physical activity with at least two days of strength training True False 7 to 9 hours of good quality sleep Sedentary hours limited to eight hours or less 4  Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Canadian Guidelines for Physical Activity: According to the World Health Organization (WHO, 2020), only 20 percent of Canadian adults are meeting the recommended daily Physical activity levels True False Can be described as 1 in 5 Canadian adults 5 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Health and Wellness: Resilience is a process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress and then be able to bounce back from those difficult experiences with personal growth True False Keep going no matter what!!!! 6  Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review 7 Dimensions of Health: Developing a good network of friends both within and outside your career is an example of emotional dimension of health True False This description is related to the social and interpersonal dimension of health, which the individual cultivate a network of supportive friends and family and contribute to the community 7 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review 7 Dimensions of Health: The practice of learning a new skill or language is an example of intellectual dimension of health True False Includes also self-awareness and learning from life experiences 8 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Being Physically Active: Physical activity is planned structured and repetitive and Physical fitness is when your body movement uses more than resting energy characterized by moderate to vigorous activity True False The definitions for the two terms are incorrectly assigned to each other 9 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review The Stages of Behavioural Change: Developing your plan: where, when, and how you will work out is a characteristic of the preparation stage True False Pre-contemplation (not ready to exercise), Contemplation (thinking about exercise), Action (participating in physical activity), and Maintenance (continuing exercising) 10 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review The Stages of Behavioural Change: Extrinsic Motivation is the one where the individuals enjoy what they are doing but the problem is that sometimes the activity/exercise do not present real challenges (becomes easy) True False This is the definition of Intrinsic Motivation!!! Extrinsic Motivation depends on an external reward or outcome 11 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Understanding Your Goals: Understanding your values makes you aware of why you choose certain goals and prepares you to make more effective decisions following the SMART plan True False Specific, Measurable, Attainable, Relevant/Realistic, and Time-oriented 12 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Benefits of Time Management: Being late does not impact in your relationship with another person and do not show lack of commitment or poor planning True False Tarnishes an individual’s and employer’s reputation and also shows disengagement 13  Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Mental Health: Mental illness is simply a sign of personal weakness True False Mental illness is not a reflection of character or strength; it is a medical condition influenced by various factors and influence the way a person feel, behave, interact and think 14  Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Mental Health: Statistics show that Men have ↑ mood and anxiety disorders while Women have ↑ addiction rates True False The definitions for the two terms are incorrectly assigned to each other 20% of Canadians experiences mental health or addiction problems Social determinants play a role in mental health challenges 15 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Stress: Stress can be defined as a response of a stressor. ↑ stressor → ↑ stress reaction True False Types of stress: Neutral Stress: is neither harmful or helpful Good Stress: Positive emotional, psychological and physical growth; provides pleasure; meaning of life Bad Stress: Negative responses in both person’s career and life 16 Fitness and Lifestyle Management for Law Enforcement Foundations of a Healthy Lifestyle Review Stress: There are 3 different phases in the General Adaptation Syndrome (GAS) True False Phase I – Fight-or-fight: also known as Alarm stage. Body ready to fight or flight (cortisol and adrenaline) Phase II - Stage of resistance: body actively resists and attempts to cope with the stressor Phase III - Stage of exhaustion: if continual stress and fatigue for days, weeks, and even years until the body begins to shut down, usually results in illness 17  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Bones and Muscles: There are 208 bones in the adult human body. 29 in the skull, 28 in the spinal column and 126 in the limbs True False There are 206 bones. 29 in the skull, 26 in the spinal column and 126 in the limbs Bones provide Support and structure, protects the organs and gives our body its shape 18  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Bones and Muscles: Ball-and-socket joints are the ones that allows movements in one plane only True False This characteristic is related to the hinge joint. Ball-and-socked joint allows movement in all directions 19  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Types of Muscle Fibres: Fast twitch muscle fibres are the ones that are predominant used in activities such as power lifting, jumping, sprinting, etc. True False Quick contraction, high force, but fatigue quickly. Called white fibres 20  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Muscular Contractions: Isotonic contraction is the one that muscle moves in response to a load applied to it True False Concentric (muscle shortens) and Eccentric (muscle lengthens) 21  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Muscle Work: Antagonists are known as the prime movers, because they move a bone in one direction through its normal ROM True False This characteristic is related to Agonists. Antagonists move the bone in the opposite direction of the agonist, returning the limb to its original position. There are two other muscle ‘participants’: Synergists - muscles that stabilize, neutralize and act as fixators to assist the agonist muscles and the Fixators - muscles that serve as stabilizers for one part of the body during the movement of the another 22  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Health-Related Fitness: The 5 components of health-related fitness are: Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility and Balance True False Balance is a part of the Performance/Skill Related Fitness with the other components such as Power, Agility, Reaction Time, Coordination, and Speed. The missing Health Related Fitness component is the Body Composition 23  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Skill/Performance-Related Fitness: Power is one of the components and its definition is the ability to transform energy into force at a rapid rate True False The other 5 components are: Speed - Ability to move quickly Balance - Ability to maintain equilibrium while stationary or moving Agility - Ability to rapidly and accurately change the body’s direction Reaction Time - Time between stimulation and the beginning reaction to the stimulus Coordination - Mind and body working together to perform motor tasks smoothly and accurately 24 Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review The Principles of Training: The Principle of Progressive Overload is based on gradual increase of stress planed upon the body during exercise training True False Manipulation of the variables, frequency, intensity, duration, volume (sets x reps x weight) More load in our body, our body compensates by becoming stronger 25 Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review The Principles of Training: The Principle of Specificity stats that the body adapt to a particular type and amount of stress placed on it True False Training should be tailored to meet specific goals, skills, or physical demands of a sport, activity, or performance outcome 26  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Flexibility and Stretching: Flexibility is the process of placing parts of the body into a position that will lengthen the muscles and associated soft tissues and help to increase ROM True False This definition is referred to Stretching. Flexibility is the ability to move joints freely through their full range of motion (ROM) 27  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Flexibility and Stretching: Some methods used to enhance your flexibility are Static, Dynamic, Ballistic, Fascial Stretch, and PNF True False Static: Bringing the muscle to a controlled maximum or near to maximum stretch Dynamic: Prepare the body for specific movement of the tasks or skills you are planning to perform Ballistic: Involves quick, coordinated action-reaction movements Facial Stretching: Stretch the connective tissue that surrounds muscles, bones, joints and nerves to improve flexibility PNF: Muscle is contracted and relaxed passively 28  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Maximum Aerobic Capacity: Also known as VO₂ max, is the maximum volume of oxygen the body can take and consume during a maximal exercise. True False Trained individual has greater oxygen uptake and can run longer and at a faster speed 29 Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Cardiorespiratory training Intensity: The rate at which your heart beats at maximal aerobic activity and can be measure by the formula 220-age True False It’s important to be determined if the individual will perform a cardio exercise using the Target Heart Rate intensities zones 30  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Cardiorespiratory training Intensity: Intensities for cardiorespiratory exercises can be determined using 3 different methods: the THR (Target Heart Rate), RPE Borg Scale and Talk test True False THR: MHR x % of intensity RPE Borg Scale: It is based on the physical sensations a person experiences during a physical activity, it’s numbered from 6-20 Talk test: Guide for beginners, separated in 4 levels (light, moderate, vigorous and maximal) 31  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Cardiorespiratory Fitness Program: Endurance training is doing continuous ‘cardio’ exercise at a high to vigorous intensity, no longer than 20 min. Pace/Tempo training Also known as steady-state training. Moderate intensity for prolonged duration (30 min or more) True False The definitions for the two terms are incorrectly assigned to each other 32  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Cardiorespiratory Fitness Program : The HIIT method is the one which individuals work out at intensities of 80-100% of your MHR for bouts of 5 s to 8 min followed by recovery periods True False The most popular is the Tabata method where individuals perform about 8 rounds of 20 sec on stimulus (@100% of MHR) followed by 10 sec of rest 33  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Muscular Strength and Endurance: Muscular Strength is defined by how long you can go in terms of muscular contractions (e.g.: 20+ reps) and Muscular Endurance is defined by how much force can you produce, measured by the amount of force required for one single maximal effort (e.g.: 1 rep) True False The definitions for the two terms are incorrectly assigned to each other 34  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Designing a Program: Altering hand placements or grips, adjusting tempo, introducing instability, and modifying the range of motion are effective strategies to create variations that impact muscle activation, training volume, and/or intensity True False Combining exercises and incorporating different equipment, such as dumbbells, kettlebells, or machines, can also be different strategies for enhancing training variety and effectiveness 35  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Designing a Program: Novice individuals aiming to develop strength should begin with loads at 60-70% of their 1RM, performing 1-3 sets of approximately 8-12 repetitions True False It is recommended that they rest for 1-3 minutes between sets and train with a frequency of 2-3 times per week 36  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Training Methods: Functional training focuses only on developing isolated muscles without considering daily activities, sports, or physically demanding jobs True False Functional training adapts or develops exercises that allow individuals to perform daily activities, specific sports or physically demanding jobs 37 Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review FITT Method: One suggestion of warm-up using the FITT method, can be Frequency: 5x/week, Intensity: light to moderate (57-63% of MHR), Time: 5-10 min, and Type: Cycling, followed by some stretch exercises specific for the muscular group to be worked True False This approach ensures the body is adequately prepared for physical activity, reducing the risk of injury and enhancing performance 38  Fitness and Lifestyle Management for Law Enforcement Planning and Maintaining a Fitness Program Review Performance-Enhancing Substances: Anabolic steroids are ergogenic aids, non-pharmacological substances that are used to enhance performance True False Anabolic steroids are pharmacological ergogenic aids, meaning they are synthetic substances designed to mimic the effects of testosterone, enhancing muscle growth, strength, and overall performance 39  Fitness and Lifestyle Management for Law Enforcement Review Classes frequency and professionalism: If you attend all classes, actively participate, and demonstrate professionalism, I may award you an additional mark toward your final grade True False ??? 40 Fitness and Lifestyle Management for Law Enforcement ‘The beautiful thing about learning is that no one can take it away from you ’ - B.B. King 41