HPEX 310 EXAM SCRIPT UPDATED QUESTIONS AND
SOLUTIONS GRADED A+
✔✔healthy people 2020 - ✔✔"healthy people" -1980
undated every 10 years
✔✔healthy people 2020 goals - ✔✔1.attaining high quality and longer lives
2.reducing risk of injury and premature death
3.achieving health equity
4.eliminating disparities; taking away problems for one population
5.overall improvement of health
✔✔physical activity - ✔✔-any unplanned contraction of skeletal muscle that increases
energy expenditure
✔✔exercise - ✔✔-a sub-category of physical activity
-planned, structured, and repetitive physical activities done to improve or maintain one
or more aspects of physical fitness
✔✔Amount of adults that do the recommended amount of exercise to promote health -
✔✔less than 50%
recommendation: 30 mins a day most days of moderate intense exercise
✔✔health related components - ✔✔cardiovascular endurance, muscular endurance,
muscular strength, flexibility, body composition
✔✔skill related components - ✔✔agility, balance, coordination, power, reaction time,
speed
✔✔cardiorespiratory endurance - ✔✔the ability of the circulatory and respiratory system
to supply oxygen during sustained physical activity
✔✔body composition - ✔✔the relative amounts of muscle, fat bone, and other vital parts
of the body
✔✔Muscular Strength - ✔✔the ability of muscle to exert force
✔✔Muscular Endurance - ✔✔the ability of a muscle to continue to perform without
fatigue
✔✔flexibility - ✔✔the range of motion available at a joint
, ✔✔Stages of behavior change - ✔✔precontemplation, contemplation, preparation,
action, maintenance
✔✔Precontemplation - ✔✔unaware of the problem
✔✔contemplation - ✔✔aware of the problem and of the desired behavior change
-plans to make this change within the next several months
-unaware how
✔✔preparation - ✔✔intends to take action within a month
acknowledgement of the benefits of the changes and processes required
✔✔action - ✔✔practices the desired behavior
-actively making a change
-6 months
highest relapse
✔✔maintenance - ✔✔works to sustain the behavior change
after 6 months of change= habit
less likely to relapse
✔✔termination phase - ✔✔after 5 years, healthy behavior becomes a normal behavior
✔✔SMART goals - ✔✔Specific, Measurable, Attainable, Realistic, Timely
✔✔Principles of Exercise Training - ✔✔Overload
-examples
progression
-10% rule
Specificity
-velocity
-adaptation
recuperation/recovery
-dangers of overtraining
-loading models
Reversibility
-back to baseline (72-96 hours)
Variation
-cannot do the same thing over and over again (staleness)
SOLUTIONS GRADED A+
✔✔healthy people 2020 - ✔✔"healthy people" -1980
undated every 10 years
✔✔healthy people 2020 goals - ✔✔1.attaining high quality and longer lives
2.reducing risk of injury and premature death
3.achieving health equity
4.eliminating disparities; taking away problems for one population
5.overall improvement of health
✔✔physical activity - ✔✔-any unplanned contraction of skeletal muscle that increases
energy expenditure
✔✔exercise - ✔✔-a sub-category of physical activity
-planned, structured, and repetitive physical activities done to improve or maintain one
or more aspects of physical fitness
✔✔Amount of adults that do the recommended amount of exercise to promote health -
✔✔less than 50%
recommendation: 30 mins a day most days of moderate intense exercise
✔✔health related components - ✔✔cardiovascular endurance, muscular endurance,
muscular strength, flexibility, body composition
✔✔skill related components - ✔✔agility, balance, coordination, power, reaction time,
speed
✔✔cardiorespiratory endurance - ✔✔the ability of the circulatory and respiratory system
to supply oxygen during sustained physical activity
✔✔body composition - ✔✔the relative amounts of muscle, fat bone, and other vital parts
of the body
✔✔Muscular Strength - ✔✔the ability of muscle to exert force
✔✔Muscular Endurance - ✔✔the ability of a muscle to continue to perform without
fatigue
✔✔flexibility - ✔✔the range of motion available at a joint
, ✔✔Stages of behavior change - ✔✔precontemplation, contemplation, preparation,
action, maintenance
✔✔Precontemplation - ✔✔unaware of the problem
✔✔contemplation - ✔✔aware of the problem and of the desired behavior change
-plans to make this change within the next several months
-unaware how
✔✔preparation - ✔✔intends to take action within a month
acknowledgement of the benefits of the changes and processes required
✔✔action - ✔✔practices the desired behavior
-actively making a change
-6 months
highest relapse
✔✔maintenance - ✔✔works to sustain the behavior change
after 6 months of change= habit
less likely to relapse
✔✔termination phase - ✔✔after 5 years, healthy behavior becomes a normal behavior
✔✔SMART goals - ✔✔Specific, Measurable, Attainable, Realistic, Timely
✔✔Principles of Exercise Training - ✔✔Overload
-examples
progression
-10% rule
Specificity
-velocity
-adaptation
recuperation/recovery
-dangers of overtraining
-loading models
Reversibility
-back to baseline (72-96 hours)
Variation
-cannot do the same thing over and over again (staleness)
