Midterm study guide :)
Midterm study guide :) PFW lecture
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This 6 page Study Guide was uploaded by Jennifer Fry on Tuesday October 13, 2015. The Study Guide belongs to PFW lecture at Ball State University taught by Dr. Donahue in Fall 2015. Since its upload, it has received 22 views. For similar materials see PFW Lecture in Recreation and Leisure Studies at Ball State University.
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Date Created: 10/13/15
PFW Midterm Exam Review Red ZoneParty Smart Guest Speakers 6 questions on exam regarding this material Describe the 3 elements of consent Sober Verbal Mutual Outline resources for sexual assault victims On campus of ce of victim services Counseling center health center RA they report Off campus hospital other doctor personal counselors A Better Way Provide tips for being an active bystander Be cooperative with authority listen and be comforting report to higher authority if told about something that should be reportedcan go to RA or anyone else your comfortable talking to Describe 2 things one should do if alcohol poisoning is suspected Roll them on their side don39t give them anything to drink or eat don39t give them a cold shower call 911 or lifeline keep an eye on them and stay alert awaken them if they fall asleep Explain the Indiana Lifeline Law In case of a medical emergency victim of a sexual offense witnessing what is believed to be a crime Can call and not get in trouble if you are under age if you cooperate with the law enforcement of cers if there is a person in need of medical attention Understanding Wellness Chapter 1 5 questions on exam regarding this material Identify the top three causes of death in the United States Heart disease cancer stroke Name the largest contribution factor affecting longevity Lifestyle behaviors Name the top four lifestyle behaviors that contribute to premature death in the US Tobacco use poor diet alcohol abuse lack of exercise List ve lifestyle habits that can reduce the risk of chronic disease and enhance wellness Exercise aerobically for at least 4 to 5 times each week Eliminate all tobacco use Practice safer sex habits Pursue and maintain a healthy weight Balance work social and personal time including getting 79 hours of sleep every night De ne wellness An integrated and dynamic level of functioning oriented toward maximizing potential dependent on selfresponsibility Identify the seven dimensions of wellness and give three examples within each dimension Physical 1 Muscular strength 2 Muscular endurance 3 Flexibility Intellectual 1 Engaging your mind in creative activities 2 Engaging your mind in stimulating mental activities 3 Continuing to read and write Emotional 1 Recognizing your feelings 2 Recognizing feelings of others 3 Understanding the normality of human emotion Social 1 Get along with others 2 Appreciate the uniqueness of others 3 Feel connected to others Sputual 1 Cultivating beliefs that provide guidance and strength throughout all of life39s experiences 2 Cultivating principles that provide guidance and strength throughout all of life39s experiences 3 Cultivating values that provide guidance and strength throughout all of life39s experiences Environmental 1 RecycHng 2 Carpooling 3 Limiting the use of pesticides Occupational 1 Choose a career that provides internal and external rewards you value 2 Find a career that makes you happy 3 Strive for growth in each dimension and appreciating the interconnectedness among all of them Behavior Change Chapter 2 5 questions on exam regarding this material Explain why willpower alone is not enough to change a behavior permanently In order to change a behavior permanently one must do several things and be selfef cient You have to want to change and not become defensive when someone says something about it Without will power and selfefficiency a person can39t or won39t change their behavior Identify and describe the ve stages of change in the transtheoretical model of behavior change Precontemplation I don39t want to change mindset Contemplation Questioning if it is worth it Preparation thinking that you can do it Action actually doing it Maintenance hard to imagine what I used to be like improvingnot stopping Describe the components SMART goal setting Speci cexactly what you will do Measurable weight loss or something you can see Achievablerealistic 510 lbs loss a month Rewardafter a week get something Timede nedset time every other day to work on it Identify the top three contributors to relapses during attempted behavior changes Stress Social situations Cravings Develoning and Assessing thsical Fitness Chapter 3 8 questions on exam regarding this material What are the health bene ts of regular physical activity Increase in health span span of your healthy lifestyle Reduces risk of premature death Reduces risk of coronary heart disease stroke high blood pressure cancer and diabetes Helps reduce body fat abdominal obesity and prevents weight gain Helps reduce blood pressure in some people who already have high blood pressure Helps build and maintain healthy bones muscles and joints Reduces the risk of developing metabolic syndrome Improves sleep quality May improve sexual function Reduces risk of low back pain Prevents cognitive decline in older individuals and improves cognitive performance in people of all ages Reduces stress anxiety anger and depression and improves mood Promotes psychological wellbeing increases selfesteem and improves life satisfaction What are the exercise recommendations in order to achieve health bene ts Physical activity doesn39t have to be punishing to be bene cial Exercise doesn39t have to be done all t one time any exercise is better than none Finding a time and committing to it What is physical tness The ability of the body to function at optimal ef ciency What are the ve healthrelated tness components Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition What are the purpose content and time of the three parts of a workout Warmup Purpose to prepare the body physically and mentally for the conditioning Content begin with slow exercise Time 515 minutes Conditioning Purpose get cardio or true workout done Content variety of strenuous activity Time 2030 minutes Cooldown Purpose slow heart rate stretch muscles Content stress and less vigorous activity Time 515 minutes What are the principles of tness development Progressive overload speci city reversibility individual differences crosstraining Maximizing Cardiorespiratorv Fitness Chapter 4 8 questions on exam regarding this material Identify bene ts of cardiorespiratory tness Lower resting heart rate Increased stroke volume Increased rest for the heart between beats due to slower resting heart rate and increased stroke volume Increased oxygencarrying capacity of the blood due to the greater supply of red blood cells Greater endurance in exercising Improved exercise performance on timed tests due to more ef cient use of oxygen Reduced blood pressure Improved blood lipid pro le by increasing the number of protective highdensity lipoproteins Quicker recovery to resting heart rate after vigorous exercise due to improved cardiac ef ciency Possible regression of atherosclerosis Fewer illnesses and deaths due to coronary heart disease and stroke De ne and apply the FI39IT prescription factors for developing physical tness Frequency 35 times a week with no more than 48 hours between workouts Intensity 6080 heart rate should be at high intensity workout Time 20 60 minutes at high intensity workout Type Aerobic exercise Not tennis Calculate training heart rate by using the Karvonen equation Page 9697 Explain how to use the Rate of Perceived Exertion Scale to measure workout intensity Page 9899 Discuss the speci c goals for the FI39IT and the Department of Health and Human Services DHHS of exercise guidelines Health cardiorespiratory endurance or aerobic tness Describe the 10000 steps per day wellness goal and how it can be obtained Simple and easy to achieve and good for staying and maintaining tnessleveL Developing Flexibility Chapter 5 10 questions on exam regarding this material Identify bene ts of stretching Decreased aches and pains Enhanced ability to move freely and easily Possible decreased risk of injury Identify four types of stretching Static Dynamic Active passive Identify guidelines for exibility development Page 146 one exibility session can last 10 to 30 minutes De ne ve principles of exibility development Progressive overload elastic and plastic elongation Speci city speci c to a joint Reversibility exibility changes are reversible Individual differences people39s body types vary so their exibility styles do also Balance one side of muscles is tighter than others throws off balance Identify major muscle groups and associated exibility exercises Hamstrings Lower backhip exor Quadriceps Hip abductors CalfAchilles lliotibial band Deltoid Pectoral Triceps Developing Muscular Fitness Chapter 6 8 questions on exam regarding this material What are the ve bene ts of resistance training 1 Psychological 2 Social 3 Any age can bene t 4 Better cardiovascular health 5 lnjury prevention What are the three principles of resistance training 1 2 3 Never lift more than you can handle Could injure yourself if not done properly Not something to do aloneadd it to another workout program What are six guidelines for developing muscular tness Wht Hmmwewwe Sequence Form Rest between sets Muscle balance Breathing Speed of movement are the correct safety guidelines for resistance training Read the directions Never just watch someone else use a machine or lift weights because they could be doing it wrong Don t overdo it For the rst week or so start off small and build on that Use a variety of equipment so that you get a true workout and not just focused on one group of muscles Don t be afraid to ask for help from a professional
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