HOPE Segment One: Exam Updated |verified|

HOPE Segment One: Exam Updated |verified| How long should people exercise a week? *Ans* One hour a day, at least five days a week. Stamina. *Ans* to last for an extended or prolonged period of time. Vigorous activity. *Ans* Really gets your lungs, muscles, and heart working hard. This would include more demanding activities like running, climbing a steep hill, a game of tennis, or fast swimming. Moderate activity. *Ans* Something that gets you moving and your heart beating a little faster, like a quick walk, wrestling with a sibling, or a steady bike ride. Aerobic activities. *Ans* These exercises are especially good for your heart, which in turn is good for your whole body! It includes activities that keep your heart beating faster for at least 20 minutes straight, like walking, running, bicycling, cross country skiing, and swimming. Muscle-Strengthening activities. *Ans* This doesn't necessarily mean you are going to look like a big bodybuilder, but it does mean you'll be stronger and healthier. These include activities like push-ups, sit-ups, using weights or resistance bands, yoga, and Pilates. Bone-strengthening activities. *Ans* Involve movements, like jumping, that produce a force on the bones. This is especially important for children and teens because your bones are still developing. Balance and Stretching activities. *Ans* Enhance physical stability and flexibility. This helps reduce the risk of injuries. They include activities like stretching, dancing, yoga, and martial arts. Heat cramps. *Ans* Painful cramps, especially in the legs, with flushed, moist skin. Move to a cool place and rest. Remove excess clothing and place cool cloths on skin; fan skin. Give cool water or sports drinks containing salt and sugar, such as Gatorade. Stretch cramped muscles slowly and gently. Heat exhaustion. *Ans* Muscle cramps, pale, moist skin, fever over 100.4 degrees Fahrenheit (or 38 degrees Celsius), nausea or vomiting, diarrhea, headache, fatigue or weakness, irregular breathing and pulse. Same as heat cramps, and if there is no improvement or person is unable to take fluids, call a doctor or go to the hospital immediately. IV (intravenous) fluids may be needed. Heat stroke. *Ans* Warm, dry skin, high fever, usually over 104 degrees Fahrenheit (or 40 degrees Celsius), rapid heart rate, loss of appetite, nausea or vomiting, headache and fatigue, confusion or lethargy, seizures, coma, and death are possible. Call 911 or your local emergency medical service. Heat stroke is a life-threaten