HPR - exam 1 Questions With Complete Solutions
"A" in SMART Correct Answer Attainable - state why you
believe your goal is attainable
"M" in SMART Correct Answer Measurable - how would
you measure these?
"R" in SMART Correct Answer Reward or reinforcers
"S" in SMART Correct Answer specific --- or vague?
"T" in SMART Correct Answer Timed -when does the goal
begin and end? - date?
10 min walk Correct Answer several hours of relief
- reduces fatigue
- endorphins kill pain/increases sleep and sleep quality
- higher alertness and concentration
- higher overall cognitive function
4 ways to address stress Correct Answer events
personality
physiological enhancement
functional behavior skills acquisition
accountability Correct Answer take responsibility for your
own behavior and make a change
ACSM guidelines - is more health benefits for more exercise
past 150/75 minutes? Correct Answer yes
,ACSM or PAG Guidelines for cardioresp. exercise for health
benefits Correct Answer - exercise 3 to 5 days each week
- warm up for 5 to 10 minutes before aerobic activity
- get a minimum of 150 moderate intensity per week OR
minimum of 75 minutes of vigorous intensity per week
- any amount in a bout counts
- gradually decrease the intensity of your workout, then stretch
to cool down during the last 5 to 10 minutes
Action Correct Answer have been actively doing the behavior
for 3-6 months
activity level and daily ROM Correct Answer most important
determinant of flexibility
- If you don't challenge the ROM of your joints on a regular
basis, they become stiff and less flexible
- jogging may make you less flexible
acute exercise and immunity Correct Answer - moderate
exercise will boost immune function for several hours
- intense exercise severely stunts the body's first line of defense
against infection
acute injury Correct Answer - sudden onset
- often from trauma
acute injury treatment Correct Answer Protect
Rest
Ice
Compression
,Elevation
age and sex Correct Answer ROM and flexibility decreases
with age
- changes in muscle with age make muscles more stiff
- beings in 3rd decade of life
- process can be off-set by movement of joints
anger Correct Answer causes a surge in adrenaline
- elevates bp
- elevates hr
- can provoke abnormal heart rhythms
- adrenaline activates platelets
- can provoke spasms in coronary arteries
atherisclerosis Correct Answer build up of plaque on inside of
arterial walls
- reduces blood flow - can result in MI/stroke
avoid stretch reflex Correct Answer - if you stretch a muscle
fast, a reflexive contraction takes place
- it turns into a tug of war between ends of the muscle
(voluntarily want to stretch, reflexively want to contract so
results in risk of muscle tearing or injury and inability to stretch
as far as intended)
- slow, steady reach
benefits to bone Correct Answer - we lose bone as we age
- regular activity helps increase bone mineral density
, benefits to the brain Correct Answer better test scores and
smarter
biological sex and hormones Correct Answer females tend to
be more flexible than males at any age
- pelvic differences and hormonal influence
- females are especially better at hip flexion (hamstring) ROM
biology/genetic determinants Correct Answer - genetic
disease
- inherited propensity for disease/heredity
- age
- biological sex at birth
body fat or body bulk Correct Answer body fat may restrict
range of movement
- muscle bulk
- pregnancy
body maintenance Correct Answer as you begin activity it is
very important to incorporate preventive measures to keep your
body feeling good
- maintain flexibility/keep soft tissues pliable
- sleep
- hydration
- nutrition
body maintenance Correct Answer hydration
- if you are not properly hydrated your performance will go
down and increase chances of muscle cramping
"A" in SMART Correct Answer Attainable - state why you
believe your goal is attainable
"M" in SMART Correct Answer Measurable - how would
you measure these?
"R" in SMART Correct Answer Reward or reinforcers
"S" in SMART Correct Answer specific --- or vague?
"T" in SMART Correct Answer Timed -when does the goal
begin and end? - date?
10 min walk Correct Answer several hours of relief
- reduces fatigue
- endorphins kill pain/increases sleep and sleep quality
- higher alertness and concentration
- higher overall cognitive function
4 ways to address stress Correct Answer events
personality
physiological enhancement
functional behavior skills acquisition
accountability Correct Answer take responsibility for your
own behavior and make a change
ACSM guidelines - is more health benefits for more exercise
past 150/75 minutes? Correct Answer yes
,ACSM or PAG Guidelines for cardioresp. exercise for health
benefits Correct Answer - exercise 3 to 5 days each week
- warm up for 5 to 10 minutes before aerobic activity
- get a minimum of 150 moderate intensity per week OR
minimum of 75 minutes of vigorous intensity per week
- any amount in a bout counts
- gradually decrease the intensity of your workout, then stretch
to cool down during the last 5 to 10 minutes
Action Correct Answer have been actively doing the behavior
for 3-6 months
activity level and daily ROM Correct Answer most important
determinant of flexibility
- If you don't challenge the ROM of your joints on a regular
basis, they become stiff and less flexible
- jogging may make you less flexible
acute exercise and immunity Correct Answer - moderate
exercise will boost immune function for several hours
- intense exercise severely stunts the body's first line of defense
against infection
acute injury Correct Answer - sudden onset
- often from trauma
acute injury treatment Correct Answer Protect
Rest
Ice
Compression
,Elevation
age and sex Correct Answer ROM and flexibility decreases
with age
- changes in muscle with age make muscles more stiff
- beings in 3rd decade of life
- process can be off-set by movement of joints
anger Correct Answer causes a surge in adrenaline
- elevates bp
- elevates hr
- can provoke abnormal heart rhythms
- adrenaline activates platelets
- can provoke spasms in coronary arteries
atherisclerosis Correct Answer build up of plaque on inside of
arterial walls
- reduces blood flow - can result in MI/stroke
avoid stretch reflex Correct Answer - if you stretch a muscle
fast, a reflexive contraction takes place
- it turns into a tug of war between ends of the muscle
(voluntarily want to stretch, reflexively want to contract so
results in risk of muscle tearing or injury and inability to stretch
as far as intended)
- slow, steady reach
benefits to bone Correct Answer - we lose bone as we age
- regular activity helps increase bone mineral density
, benefits to the brain Correct Answer better test scores and
smarter
biological sex and hormones Correct Answer females tend to
be more flexible than males at any age
- pelvic differences and hormonal influence
- females are especially better at hip flexion (hamstring) ROM
biology/genetic determinants Correct Answer - genetic
disease
- inherited propensity for disease/heredity
- age
- biological sex at birth
body fat or body bulk Correct Answer body fat may restrict
range of movement
- muscle bulk
- pregnancy
body maintenance Correct Answer as you begin activity it is
very important to incorporate preventive measures to keep your
body feeling good
- maintain flexibility/keep soft tissues pliable
- sleep
- hydration
- nutrition
body maintenance Correct Answer hydration
- if you are not properly hydrated your performance will go
down and increase chances of muscle cramping
