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54 Cards in this Set
- Front
- Back
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How many kcal are in one pound of fat |
3500 |
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What is SDS |
Sedentary Death Syndrome |
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How does SDS occur |
Death caused by extreme inactivity and poor nutrition |
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What was the life expectancy in the early 1900's? |
47 |
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What is the life expectancy now? |
79 |
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List 3 factors that determine health and longevity |
Genetics Environment Behavior |
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What is the leading cause of death in the U.S.?
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Cardiovascular Disease |
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Moderate physical activity does someone need per week to prevent weight gain? |
60 minutes |
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U.S. rank in world life expectancy |
31 |
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General adult recommendation for steps? |
10,000, 5 ot 6 miles a day |
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2 of 5 most obese states in the U.S. |
Mississippi, West Virginia, Arkansas, Oklahoma |
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Percentage of Iowans are obese |
32.1% |
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7 dimensions of wellness Oscar Is Envy Emotional Since Sara Passed |
Physical Social Spiritual Emotional Environmental Intellectual Occupational |
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4 factors that affect health and well-being |
Healthcare 10% Genetics 16% Environmental 21% Lifestyle 53% |
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4 health related components of physical fitness |
Flexibility Muscular strength and endurance Cardiorespiratory strength and endurance Body composition |
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6 skill related components of physical fitness |
Agility Balance Coordination Reaction time Speed Power |
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Percent U.S. GPD spent on health care |
16-17% |
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What is normal blood pressure |
120/80 |
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Excellent health rate |
Anything under 59 |
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Random acts of kindness are what dimension? |
Spiritual |
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What decade did we start to see a drop-in CVD? |
1960's |
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Percent of adults meet the recommended exercise per week? |
49% |
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Percentage of new and returning exercisers are at risk for early drop out |
70% |
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Avg. daily food supply available in U.S. per person |
3,900 |
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Tactic used by restaurants of providing a larger size for relatively small increase in price |
Value Marketing |
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What are two barriers of change |
Lack of core values Procrastination Cultural beliefs risks Complexity Helplessness |
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What are the steps in the trans-theroitcal method |
Pre-Contemplation Contemplation Preparation Action Maintenance Adoption/Termination |
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What are two processes in TTM |
Social Emotional arousal Goals Countering Monitoring Environmental Control Rewards |
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What does SMART stand for? |
Specific Measurable Attainable Realistic Time-Bound |
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Iron containing compound found in RBCs that transport O2? |
Hemoglobin |
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Stroke volume x HR = |
Cardiac output - CO |
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What are the VO2 max for a male and female |
Male - 35 Female - 32 |
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High intensity interval training FITT principal |
Frequency Intensity Type Time |
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Calculate HRR: |
Max HR - Resting HR |
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Calculate max HR: |
207 - (0.7 - your age) = |
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Intensity considered vigorous exercise |
60-85 |
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VO2 equivalent of one MET |
3.5 |
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What is the highest VO2 max ever recorded? |
97 |
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VO2 max estimate of Jack |
60-61 |
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What is the 85% training intensity for someone 25 years old with a resting HR of 70? |
207 – (0.7 x 25) = 189.5 MAX HR 194 – 70 = 124 HRR 124 x 0.85 + 70 = 175.4 bpm – 85% intensity |
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4 weeks of training are reversed in how many weeks? |
2 weeks |
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Define Physical Activity |
Bodily movements produced by skeletal muscle. Requires energy. Low to moderate effort. |
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Define Exercise |
Type of physical activity. Planned, strutted, repetitive movements. Vigorous effort. |
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Motivation |
comes within and with purpose |
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Lost of control |
Internal - they have control over situation External - more people have the effect or environment/genetics |
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Rewards |
Action to adoption |
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Benefits of Aerobic Training |
Higher VO2 max Decreasing in HRR Faster recovery time Increase in fat-burning enzymes |
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Life expectancy for men and women |
71/74 men 82 women |
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What percentage of our health and well-being can be controlled |
84% |
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Over 30% BMI is |
Obesity |
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Over 20-25% BMI is |
Overweight |
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Self-efficacy |
Belief in one's own ability to perform a given task; Environment has a huge impact; Believing if you can or not |
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VO2max is affected by |
Gender Age Body composition Training Genetics |
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What is VO2 max? |
Measured via oxygen uptake |
