Healthy Lifestyle HOSA Exam Study Guide Solutions

Healthy Lifestyle HOSA Exam Study Guide Solutions Health - ANSWER -A state of complete physical, mental, and social wellbeing and not merely the absence of disease or infirmity Wellness - ANSWER -an integrated and dynamic level of functioning oriented toward maximizing potential, dependent on self-responsibility Health Promotion - ANSWER -helping people change their lifestyle, environment, and social norms to move toward a state of optimal health 7 dimensions of wellness - ANSWER -Physical, Intellectual, Emotional, Social, Spiritual, Occupational, Environmental cardiorespiratory endurance, muscular strength, flexibility, muscular endurance, body composition - ANSWER -5 health related components of fitness awareness, assessment, knowledge, self-management skills, motivation, support/opportunity, self responsibility - ANSWER -6 factors that influence growth in wellness Self-efficacy - ANSWER -The amount of confidence an individual has in his or her own ability to progress even amid tempting situations 1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance - ANSWER -5 stages of change Precontemplation - ANSWER -stage of change where you are not even considering to change and may be in denial. Barriers are greater than the benefits Contemplation - ANSWER -stage of change when you are aware of the problem, but are ambivalent about changing. You are intending to or seriously thinking about changing behaviors, but have not made a commitment Preparation - ANSWER -when you are on the verge of making a specific change and may be experimenting with small changes Action - ANSWER -Actually taking action on behavior change and using strategies to resist temptations, cope with everyday challenges, and prevent relapse Maintenance - ANSWER -To sustain your newly changed behavior. Must attain the new behavior from anywhere from 6 months to 5 years How many days make a habit? - ANSWER -21 days specific,measurable, attainable, reward, time-defined - ANSWER -SMART Goal stands for? Physical Activity - ANSWER -Any movement, produced by skeletal muscle, that results in energy expenditure Exercise - ANSWER -Planned, structured, and repeptitive bodily movement with the purpose of improving or maintaining one or more components of physical fitness or health Physical Fitness - ANSWER -The ability of the body to function at optimal efficiency Speed, power, agility, balance - ANSWER -skill related components of physical fitness Cardiorespiratory endurance - ANSWER -Ability of the heart, blood vessels, and lungs to delvier oxygen to working muscles and essential nutrients during vigorous physical activity Muscular Strength - ANSWER -Ability of the muscle to exert a maximum force against resistance Muscular Endurance - ANSWER -Ability of the muscle to exert repeated force against resistance or to sustain muscular contraction Flexibility - ANSWER -Movement of a joint through full ROM Body Composition - ANSWER -The amount of body fat in proportion to fat free weight 5 Principles of Fitness Development - ANSWER -Progressive Overload, Specificity, Reversibility, Individual Differences, Cross Training Progressive Overload - ANSWER -A gradual increase in physical activity, working a muscle group or body system beyond accustomed levels Specificity - ANSWER -Only the muslces or body systems being exercised will show beneficial changes Reversibility - ANSWER -Changes occurring with exercise are reversible, and the gradual fitness loss begins at 48 hours Individual Differences - ANSWER -principle of fitness development where people vary in their ability to develop fitness components Cross Training - ANSWER -principle of fitness development where you participate in 2 or more types of exercise in one session or alternate sessions for balanced fitness. BMI equation - ANSWER -kg/m^2 Overweight classification for BMI - ANSWER ->25 Underweight classification for BMI - ANSWER -<18.5 lungs, heart, muscles - ANSWER -Factors that affect V02max What does FITT stand for? - ANSWER -frequency, intensity, time, type Target Heart Rate THR Calculation - ANSWER -(HR max- HR rest)*intensity+HR rest Two joint types - ANSWER -Hinge Ball and Socket Static Stretch - ANSWER -Type of stretching of a low and controlled tension to hold Dynamic Stretch - ANSWER -Type of stretching where the range of motion is achieved by quickly moving a limb to its limits PNF partner stretching - ANSWER -utilizes inverse stretch reflex by GTO to relax the target muscle and allow for a greater stretch weight control, weight gain, appearance, energy, athletic performance - ANSWER - benefits of resistance training Cautions of resisitance training - ANSWER -Injury, no equipment barriers, hypertension, improper technique Atrophy - ANSWER -when muscle fibers shrink in size Hypertrophy - ANSWER -increase in fiber size of the muscle 3 types of RT (resistance training) - ANSWER -isometric, istonic, isokinetic Isometric Exercise - ANSWER -Contraction without change in muscle length, little or no movement, used for people who are injured Isotonic Exercise - ANSWER -Contraction of muscles results in movement and changes in muscle length. Constant muscle tension Isokinetic Exercise - ANSWER -Speed of movement is controlled with muscle exercise