Short Answer

Short Answer

1) An exercise plan has three exercises, what are they and what are their purposes?

Ð'* Stretching, CVE, Muscular Fitness

Ð'* Stretching improves flexibility, CVE improves the body's ability to endure exercise for longer, Muscular Fitness builds strength

2) What three ingredients we eat too mush of?

Ð'* Salt, Sugar, and Fat (saturated fat in particular)

3) What 6 questions we should use to evaluate a potential diet?

Ð'* What principle is involved

Ð'* Is the diet safe

Ð'* Is the diet easy to stick to

Ð'* Are the foods inexpensive, easy to find, etc.

Ð'* Can the whole family eat this diet

Ð'* Will it give you good long term eating habits

4) Food Pyramid, # of servings, examples of good food in each group

Ð'* Bread, cereal, rice, and pasta group (6-11 servings)

Ð'* Fruit group (2-4 servings)

Ð'* Vegetable group (3-5 servings)

Ð'* Meat, poultry, fish, dry beans, eggs, and nuts group (2-3 servings)

Ð'* Fats, oils, and sweets (use sparingly)

5) % of Fat, Protein, and Carbs diet should occupy

Ð'* 15% protein, 60% carbs, 25% fat

6) Leisure terms (leisure, leisure time, recreation, and play)

Ð'* Leisure- at calm, at peace

Ð'* Leisure time- a block of time for leisure after the work for living is done

Ð'* Recreation- recreation of relationships, freely chosen, occur during leisure time, not harmful to self or others

Ð'* Play- recreational activities that aren't scheduled

7) Minimum # of leisure time activities suggested we have

Ð'* 20

Ð'* Do they cost money

Ð'* Can you do them alone or with someone

Multiple Choice

Chapter 1

1) # of years of dysfunctional life

Ð'* 12.5 years

2) Term "wellness" components that make up the term

Ð'* Wellness- expands one's potential to live, work efficiently, and make a significant contribution to society

Ð'* Components- mental, social, emotional, spiritual, and physical

3) What is a "hypo kinetic disease", some examples

Ð'* A disease associated with lack of physical activity or too little regular exercise

Ð'* Heart disease, low back pain, adult-onset diabetes, obesity

4) Components that make up health and skill related fitness

Ð'* Health- body composition, cardiovascular fitness, flexibility, muscular endurance, and strength

Ð'* Skill- agility, balance, coordination, power, reaction time, speed

Chapter 2

1) 5 step process to make lifestyle changes

Ð'* Pre-contemplation

Ð'* Contemplation

Ð'* Preparation

Ð'* Action

Ð'* Maintenance

Chapter 3

1) What is emphasized in warm up, cool down, how many minutes for each

Ð'* Warm up prepares the heart muscles and circulatory system, and stretches muscles

Ð'* 2-3 minutes for each

2) Recommendations for cold weather workout

Ð'* Limit or cancel activity

Ð'* Dress properly in the wind or cold

Ð'* Try not to get wet in cold weather

3) Recommendation for fluid consumption related to exercise

Ð'* 16 ounces before activity, 5-10 ounces every 15-20 min. during, 16 ounces for every lb. of weight loss after activity

4) How to get rid of cramp during workout

Ð'* Statically stretch the cramped muscle

5) Cause of "delayed onset muscle soreness"

Ð'* Results from microscopic muscle tears, not lactic acid

Chapter 4

1) What