Hepe 105 Exam 1

Front 1

Body composition

Back 1

percentage of fat mass v. lean mass

Front 2

Compression of morbidity

Back 2

reducing number of dysfunctional years that come at the end of a lifespan due to chronic disease

Front 3

Cardiovascular endurance

Back 3

ability to sustain medium-to-high intensity cardiovascular exercise for long periods of time; also called cardiovascular fitness

Front 4

Musle endurance

Back 4

ability to contract a muscle over and over without becoming fatigued

Front 5

muscle strength

Back 5

ability of a muscle or group of muscles to produce a maximal force during a single contraction

Front 6

motor skills

Back 6

ability to move with skill during sports or recreational exercise

Front 7

Overload

Back 7

exercise more or harder than normal

Front 8

Physical activity

Back 8

any activity such as walking, climbing stairs, or doing chores that causes the muscles to contract and use energy

Front 9

exercise

Back 9

a type of physical activity that improves or maintains various components of physical fitness

Front 10

physical fitness

Back 10

a set of six components: cardiovascular endurance, muscle endurance, muscle strength, flexibility, body composition, and motor skills.

Front 11

5 dimensions of wellness

Back 11

emotional, intellectual, physical, social, and spiritual

Front 12

what cardiovascular exercises are best for

Back 12

improving cardiovascular fitness and losing extra fat

Front 13

factors that influence desire to change

Back 13

personal factors, predisposing factors, enabling factors, reinforcing factors

Front 14

personal factors

Back 14

often considered non-modifiable (ie: age)

Front 15

predisposing factors

Back 15

self-perception and self-confidence

Front 16

enabling factors

Back 16

self-management skills, access to facilities and environment

Front 17

reinforcing factors

Back 17

family, friends, doctors, etc.

Front 18

body mind spirit

Back 18

the concept that a human being is a whole composite of these three aspects of being and they function together as a whole

Front 19

immaterialism

Back 19

the belief that mind or spirit is not matter, but immaterial. It is supposed that something which is not matter is pure, superior, and ultimately real, whereas that which is matter is impure, inferior, and not ultimately real

Front 20

anthropomorphism

Back 20

any ascription of humanlike characteristics to God...ie body or passions

Front 21

Asceticism

Back 21

a belief in denying the body for the purpose of freeing the spirit

Front 22

Cartesian Dualism

Back 22

the teaching of Rene Descartes that the mind or spirit constitutes one reality while the body is something completely different. The body is the antagonist to the mind

Front 23

Materialism

Back 23

belief about the nature of human life that spirit is not real--it's just the body

Front 24

hedonism

Back 24

the belief that pleasure is the highest good

Front 25

metaphysical perspective (absolute or relative)

Back 25

one's perspective on the ultimate reality of life

Front 26

absolute worth

Back 26

value of each human life is inherent and precious

Front 27

personal security

Back 27

a positive, secure sense of self based on absolute worth

Front 28

monism

Back 28

there is one reality

Front 29

absolute acceptance

Back 29

acceptance based on inherent worth

Front 30

conditional acceptance

Back 30

acceptance based on worthiness

Front 31

low self-esteem affects this bodily function

Back 31

immune system

Front 32

health advantages of love

Back 32

white blood cells, lymphocytes, higher ratio of helper: suppressor T-cells

Front 33

Origins of personal security

Back 33

inherent worth

Front 34

Psycho-social dwarfism

Back 34

results in children where there is not a loving home environment. Includes cases where the tykes are injected with growth hormones!!!

Front 35

Dr. Chopra's study revealed that the greatest factor in surviving heart attacks is

Back 35

feeling loved by your spouse

Front 36

anaerobic exercise

Back 36

a very high-intensity exercise that causes fatigue (drop in performance) in 1-2 minutes

Front 37

cardio circuit training

Back 37

training routine that involves completing a set number of cardio exercises within the same workout or during a given week

Front 38

Cardio exercise/aerobic exercise

Back 38

type of exercise that uses the large muscles of the body, causes the arms and legs to swing in rhythm, requires a medium-to-high intensity, and can be continued for long periods of time

Front 39

fitness interval training

Back 39

a form of interval training that involves alternating between moderate-and-high intesity cardio exercises during the same workout

Front 40

FITT

Back 40

an acronym describing components of the exercise program: Frequency, Intensity, Time, and Type of exercise

Front 41

Intermediate slow training

Back 41

a form of continuous training that involves doing steady cardio exercises for 20-60 minutes

Front 42

unterval training

Back 42

a type of exercise in which a person alternates between harder and easier exercise during the same workout

Front 43

Long slow distance (LSD) training

Back 43

a form of continuous training that involves doing steady cardio exercise for 60 minutes or more

Front 44

Performance interval training/speedwork/anaerobic interval training

Back 44

a form of interval training that involves alternating between aerobic and anaerobic interval exercise during the same workout

Front 45

cardio exercise advantages to skeletal muscles

Back 45

more fats and carbs stored in muscles, burn more fat and less carbs, muscles produce less lactic acid

Front 46

Number of hours needed for an elite runner to complete a marathon

Back 46

2

Front 47

amount of water that should be drunk while exercising

Back 47

8 oz per 15 minutes

Front 48

most important ingredient in a sports drink

Back 48

water

Front 49

ACSM recommended number of cardio exercises each week

Back 49

3-5

Front 50

exercise intensity rating scale range

Back 50

6 (no effort at all)-20(maximum effort. 12-16 is considered medium effort

Front 51

heartbeats per minute as a measure of workout intensity

Back 51

60-75% is comfortable, 75-90% is hard. Medium exercises usually match up to between 60 and 90 percent

Front 52

Intermediate slow training is necessary for this number of months before LSD

Back 52

6

Front 53

creatine supplements

Back 53

dietary supplement designed to increase the amount of quick energy stored in the muscle. They may or may not actually work

Front 54

one-repetition maximum (1-RM)

Back 54

the most weight a person can lift, one time, using good form

Front 55

split-body routine

Back 55

a weight training routine that involves exercising different parts of the body on different days of the week

Front 56

this turns on a muscle's DNA code

Back 56

lifting weights

Front 57

strength training advantages to body

Back 57

improved ability to handle blood sugar, stronger bones, less time for food to move through intestines

Front 58

percentage of overload needed to improve muscle strength

Back 58

60

Front 59

# of repetitions after which you should be tired

Back 59

8-12

Front 60

which strength training program takes more time but gives better results?

Back 60

split-body

Front 61

this strength training approach encourages safe lifting technique

Back 61

slow training

Front 62

circuit training takes this many minutes to complete a whole-body workout

Back 62

12

Front 63

muscles get bigger right after a workout because they:

Back 63

temporarily store more water

Front 64

contract-relax stretching

Back 64

a type of stretching that involves contracting a muscle as hard as you can for 6 seconds and then stretching the same muscle for 15-30 seconds

Front 65

slow-dynamic stretching

Back 65

a type of stretching that involves moving your body slowly back and forth to the point of tightness for 15-30 seconds

Front 66

slow-static stretching

Back 66

a type of stretching that involves moving your body slowly to a point of tightness and then holding that position for 15-30 seconds

Front 67

how many repetitions are recommended for each STRETCHING exercise

Back 67

2-4

Front 68

stretching is a good way to warm up your

Back 68

connective tissue