Personal Fitness Study Guide

What are the recommendations for exercise during pregnancy and post partum?

∙ Physiological differences in men's and women's  exercise performance levels

Women have 20% lower oxygen uptake than men; men have 30-40% greater physical strength; women have  more fat mass and only half as much (or less) muscle;  Men have higher performance and endurance and  more hemoglobin and higher blood volume; women  have less tolerance to heat than do men; women have  1/10 as much testosterone as men

∙ Similarities in men and women's responses to  exercise If you want to learn more check out In world war ii, in what year happened the rape of nanking - japan?

Rates of improvement in maximal oxygen uptake; loss  of fat from deposited areas; increased bone density;  decreased exercise heart rates

∙ Recommendations for exercise during pregnancy and post partum

Physical activity most or every day; no supine position  after first trimester; avoid heat injury; avoid extremes  in barometric pressure; avoid ballistic movement; don't

What are the four main reasons why injuries occur?

restrict calories; avoid deep flexion or extension of  joints; warm up and cool down; use "talk test"or RPE;  avoid holding breath; rise from floor slowly; stay  hydrated

∙ Recommendations for safe exercise in cold  weather Don't forget about the age old question of How have relations between muslims and hindus in india changed through time?

Layer clothing; avoid overheating; avoid overexposure  (hypothermia); protect exposed body parts; work with  the wind; exercise with caution; stay motivated

∙ Recommendations for safe exercise in hot  weather

Avoid high heat exercise to _prevent hyperthermia;  drink plenty of water before, _during, and after  exercise; wear loose and light-colored _clothes; avoid  vinyl or rubber clothing; acclimate to the warmer  _weather; stop at the first sign of heat _illness; check  with physician about effects _of any medication with  exercising in _the heat

What is the role of hdl?

∙ Effects of a regular program of exercise on the  aging process

Inactivity significantly contributes to physiological  decline at any age (up to 50% of decline is related to  sedentary lifestyle); exercise slows the aging process;  helps decrease or prevent the onset of various  diseases; positively affects psychological health

∙ Guidelines for preventing sun exposure

Avoid prolonged exposure; plan activities in morning  and evening; apply sunscreen (SPF 15 or higher); wear

protective clothing; avoid tanning; know the signs ∙ Early warning signs of malignant melanoma If you want to learn more check out It is a nonwoven fabric from a staple-fiber web or batt, where entanglement by high-pressure water jets provided the bond, what is it?

Moles or warts are asymmetrical, have irregular  border, have uneven color, change in size, and/or  change in shape, size, color, or elevation (ABCDE test)

∙ Four main reasons why injuries occur

Overuse, improper equipment, weakness and  inflexibility, mechanical problems

∙ Tips for avoiding overuse injury

Allow recovery time, increase duration by 10% weekly,  know signs (of overuse injury)

∙ Four common muscle imbalances

Calf/shin, front/back of thigh, low back/stomach,  chest/upper back

∙ Recommendations for treatment of common  injuries

PRICE; protect from further injury, rest for at least 24  to 72 hours, ice every 3 to 4 hours for 48 to 72 hours,  compress towards heart w/ elastic wrap to decrease

swelling, elevate as often as possible

∙ Vital components of rehabilitation needed to  resume activity safely without injury (know two)

Range of motion (move injured part as early as  possible w/in a pain-free range to regain flexibility);  begin to build strength (after obtaining 80% pain-free  range of motion); gradually work your way back into it Don't forget about the age old question of How does transcendentalism respond to the enlightenment movement?
We also discuss several other topics like What are the promotional advantages and disadvantages of radio?
We also discuss several other topics like What are the applications to behavior problems?

∙ Two most important keys to preventing lower  back pain

Strengthen (abs, glutes, and upper back) and stretch  (back, hamstrings, hip flexors)

∙ Proper posture when standing

Head straight, hips over ankles, parallel feet, breathe  into torso, arms hang (not collapsed forward or pinned  back), adjust tension (stabilize pelvis beneath ribcage)

∙ Proper posture when sitting

Shoulders relaxed, arms relaxed at sides, lower back  supported, thighs parallel to floor w/ 90 degree angle  w/ lower leg; feet flat on floor

∙ Proper posture when sleeping

On back w/ knees slightly elevated; OR on side w/  pillows between knees; avoid sleeping on stomach

∙ Proper posture when lifting

Bend at knees and hips, not waist; staggered stance;  keep weight close to body; avoid spinal rotation

∙ 10 primary heart disease risk factors

Inactivity, high blood pressure, high blood lipids,  cigarette smoking, obesity, diabetes, family history,  males and postmenopausal females, ethnicity, age

∙ 6 secondary heart disease risk factors

(Individual) response to stress, emotional behavior  (anger and hostility), excessive alcohol (+ some legal  and illegal drugs), metabolic syndrome, C-reactive  protein, homocysteine

∙ Lifestyle changes to cut CVD risk

Become/stay physically fit, don't smoke, avoid  secondhand smoke, consume a diet high in omega-3  fats, control stress, control blood pressure and weight

∙ Role of HDL

Protect arteries from plaques

∙ Role of LDL

Can accelerate plaque formation; dangerous ∙ Hypertension

aka high blood pressure; one of most prevalent forms  of CVD; major contributor to strokes, heart attacks,  congestive heart failure, peripheral vascular disease,  and kidney failure

∙ Blood pressure reading indicating hypertension 140/90

∙ Cholesterol reading indicating high blood  cholesterol

200

∙ Guidelines for reducing cancer risk

Avoid tobacco; reduce sun exposure; healthy diet  (reduce red and processed meats); exercise; limit or  eliminate alcohol consumption; use protective  measures against STDs; minimize exposure to  radiation, workplace hazards, and chemicals; know  detection signs; regular check ups; do self-exams

∙ Cancer's 7 warning signals

(CAUTION) change in bowel/bladder habits; a sore that

doesn't heal; unusual bleeding or discharge; thickening or lump in breast or elsewhere; indigestion or difficulty  swallowing; obvious change in wart or mole; nagging  cough or hoarseness

∙ Stress

Nonspecific response of the human organism to any  demand made upon it

∙ Stressor

Factor causing stress

∙ Stages of stress response

Alarm, resistance, exhaustion

Alarm stage (of stress response)

fight or flight physiological and psychological  responses appear

Resistance stage (of stress response)

body tries to cope with the fight or flight reaction  through organ systems; can lead to stress-related  diseases

Exhaustion stage (of stress response)

resistance eventually fails and signs of alarm reappear; disease and disability can result

∙ Eustress

positive stress

∙ Distress

negative stress

∙ Optimal stress

Stress is intense enough to motivate and physically  prepare us to perform well but not enough to cause  harm

∙ Acute stress

body's response to imminent danger; most common  type

∙ Chronic stress

Caused by prolonged physical or emotional stress,  more than can be coped with

∙ Perception’s involvement in stress

Reaction type (negative or positive) depends on  person's perception

∙ Control’s involvement in stress

feeling of not having control causes stress ∙ Harmful effects of too much stress

psychosomatic disease; hypertension, stroke,  cardiovascular heart disease, ulcers, migraines,  tension headaches, addictions, cancer, allergies,  asthma, rheumatoid arthritis, hay fever, backache,  depression

∙ Psychosomatic disease

physical ailment that is mentally induced ∙ Type A personality

Stressed, hurried, angry, hostile, organized, on time; Body produces an extra amount of stress hormones

∙ Type B personality

Procrastinate, weight gain, creative, laid back, no  worries

∙ Type C personality

hardy; control, commitment, challenge, choices,  connectedness (the 5 C's)

∙ Type D personality

Distressed personality with negative emotions;Tends to be depressed, anxious, and insecure

∙ Six major nutrients

carbohydrates, proteins, fats, vitamins, minerals, water ∙ Carbohydrates

main source of energy; stored as glycogen; 45-65% of  daily calories; 4 cal/g; can include fiber

∙ Proteins

Builds and repairs tissues, maintains chemical balance, and regulates formation of hormones, antibodies, and  enzymes; 10-35% daily calories; 4 cal/g

∙ Fats

Provide stored energy and fat-soluble vitamins, needed for growth and healthy skin and hormone regulation;  20-30% daily calories; 9 cal/g

∙ Vitamins

necessary for metabolic function

∙ Minerals

Critical to enzyme function in the body; Macro (needed in large doses) and trace minerals _(much smaller  amounts needed)

∙ Water

Involved in every function of the body,2/3 of your body weight

∙ Health benefits of fiber

lowers bad cholesterol, keeps you regular, may protect  against cancers, nutrient dense

∙ Good sources of fiber

whole wheat and grains; lentils; leafy greens; oat bran; beans; fruits and veggies (including their skin)

∙ Complex carbs

starches; potatoes, rice, whole grains, beans,  vegetables, etc; 35-55% daily calories

∙ Simple carbs

sugars; cookies, cakes, candy, pop, etc; less than 10%  daily calories

∙ Healthy fats and oils

fish oils (omega 3) and plant source oils; unsaturated  fats

∙ Unhealthy fats and oils

saturated and trans fats; animal sources

∙ Overweight vs obese

overweight refers to a body weight in excess _of a  recommended range for good health; obese refers to  having an excessive accumulation of body fat

∙ Healthy BMI range

18.5-24

∙ High risk waist dimensions (women and men) Women 35+ inches; men 40+ inches

∙ Healthy weight loss/gain program vs. fad/diet  program

Avoid low calorie and low carb diets; should be a  balanced way of eating throughout lifetime

∙ Three major components of lifetime weight  management

Food management, emotional management, exercise  management

∙ How exercise helps in weight management

Burns calories; prevents loss of lean muscle mass;  decreases abdominal fat; appetite suppressor; lowers set point; helps maintain weight loss; improves self-esteem

Personal Fitness Study Guide

∙ Physiological differences in men's and women's  exercise performance levels

Women have 20% lower oxygen uptake than men; men have 30-40% greater physical strength; women have  more fat mass and only half as much (or less) muscle;  Men have higher performance and endurance and  more hemoglobin and higher blood volume; women  have less tolerance to heat than do men; women have  1/10 as much testosterone as men

∙ Similarities in men and women's responses to  exercise

Rates of improvement in maximal oxygen uptake; loss  of fat from deposited areas; increased bone density;  decreased exercise heart rates

∙ Recommendations for exercise during pregnancy and post partum

Physical activity most or every day; no supine position  after first trimester; avoid heat injury; avoid extremes  in barometric pressure; avoid ballistic movement; don't

restrict calories; avoid deep flexion or extension of  joints; warm up and cool down; use "talk test"or RPE;  avoid holding breath; rise from floor slowly; stay  hydrated

∙ Recommendations for safe exercise in cold  weather

Layer clothing; avoid overheating; avoid overexposure  (hypothermia); protect exposed body parts; work with  the wind; exercise with caution; stay motivated

∙ Recommendations for safe exercise in hot  weather

Avoid high heat exercise to _prevent hyperthermia;  drink plenty of water before, _during, and after  exercise; wear loose and light-colored _clothes; avoid  vinyl or rubber clothing; acclimate to the warmer  _weather; stop at the first sign of heat _illness; check  with physician about effects _of any medication with  exercising in _the heat

∙ Effects of a regular program of exercise on the  aging process

Inactivity significantly contributes to physiological  decline at any age (up to 50% of decline is related to  sedentary lifestyle); exercise slows the aging process;  helps decrease or prevent the onset of various  diseases; positively affects psychological health

∙ Guidelines for preventing sun exposure

Avoid prolonged exposure; plan activities in morning  and evening; apply sunscreen (SPF 15 or higher); wear

protective clothing; avoid tanning; know the signs ∙ Early warning signs of malignant melanoma

Moles or warts are asymmetrical, have irregular  border, have uneven color, change in size, and/or  change in shape, size, color, or elevation (ABCDE test)

∙ Four main reasons why injuries occur

Overuse, improper equipment, weakness and  inflexibility, mechanical problems

∙ Tips for avoiding overuse injury

Allow recovery time, increase duration by 10% weekly,  know signs (of overuse injury)

∙ Four common muscle imbalances

Calf/shin, front/back of thigh, low back/stomach,  chest/upper back

∙ Recommendations for treatment of common  injuries

PRICE; protect from further injury, rest for at least 24  to 72 hours, ice every 3 to 4 hours for 48 to 72 hours,  compress towards heart w/ elastic wrap to decrease

swelling, elevate as often as possible

∙ Vital components of rehabilitation needed to  resume activity safely without injury (know two)

Range of motion (move injured part as early as  possible w/in a pain-free range to regain flexibility);  begin to build strength (after obtaining 80% pain-free  range of motion); gradually work your way back into it

∙ Two most important keys to preventing lower  back pain

Strengthen (abs, glutes, and upper back) and stretch  (back, hamstrings, hip flexors)

∙ Proper posture when standing

Head straight, hips over ankles, parallel feet, breathe  into torso, arms hang (not collapsed forward or pinned  back), adjust tension (stabilize pelvis beneath ribcage)

∙ Proper posture when sitting

Shoulders relaxed, arms relaxed at sides, lower back  supported, thighs parallel to floor w/ 90 degree angle  w/ lower leg; feet flat on floor

∙ Proper posture when sleeping

On back w/ knees slightly elevated; OR on side w/  pillows between knees; avoid sleeping on stomach

∙ Proper posture when lifting

Bend at knees and hips, not waist; staggered stance;  keep weight close to body; avoid spinal rotation

∙ 10 primary heart disease risk factors

Inactivity, high blood pressure, high blood lipids,  cigarette smoking, obesity, diabetes, family history,  males and postmenopausal females, ethnicity, age

∙ 6 secondary heart disease risk factors

(Individual) response to stress, emotional behavior  (anger and hostility), excessive alcohol (+ some legal  and illegal drugs), metabolic syndrome, C-reactive  protein, homocysteine

∙ Lifestyle changes to cut CVD risk

Become/stay physically fit, don't smoke, avoid  secondhand smoke, consume a diet high in omega-3  fats, control stress, control blood pressure and weight

∙ Role of HDL

Protect arteries from plaques

∙ Role of LDL

Can accelerate plaque formation; dangerous ∙ Hypertension

aka high blood pressure; one of most prevalent forms  of CVD; major contributor to strokes, heart attacks,  congestive heart failure, peripheral vascular disease,  and kidney failure

∙ Blood pressure reading indicating hypertension 140/90

∙ Cholesterol reading indicating high blood  cholesterol

200

∙ Guidelines for reducing cancer risk

Avoid tobacco; reduce sun exposure; healthy diet  (reduce red and processed meats); exercise; limit or  eliminate alcohol consumption; use protective  measures against STDs; minimize exposure to  radiation, workplace hazards, and chemicals; know  detection signs; regular check ups; do self-exams

∙ Cancer's 7 warning signals

(CAUTION) change in bowel/bladder habits; a sore that

doesn't heal; unusual bleeding or discharge; thickening or lump in breast or elsewhere; indigestion or difficulty  swallowing; obvious change in wart or mole; nagging  cough or hoarseness

∙ Stress

Nonspecific response of the human organism to any  demand made upon it

∙ Stressor

Factor causing stress

∙ Stages of stress response

Alarm, resistance, exhaustion

Alarm stage (of stress response)

fight or flight physiological and psychological  responses appear

Resistance stage (of stress response)

body tries to cope with the fight or flight reaction  through organ systems; can lead to stress-related  diseases

Exhaustion stage (of stress response)

resistance eventually fails and signs of alarm reappear; disease and disability can result

∙ Eustress

positive stress

∙ Distress

negative stress

∙ Optimal stress

Stress is intense enough to motivate and physically  prepare us to perform well but not enough to cause  harm

∙ Acute stress

body's response to imminent danger; most common  type

∙ Chronic stress

Caused by prolonged physical or emotional stress,  more than can be coped with

∙ Perception’s involvement in stress

Reaction type (negative or positive) depends on  person's perception

∙ Control’s involvement in stress

feeling of not having control causes stress ∙ Harmful effects of too much stress

psychosomatic disease; hypertension, stroke,  cardiovascular heart disease, ulcers, migraines,  tension headaches, addictions, cancer, allergies,  asthma, rheumatoid arthritis, hay fever, backache,  depression

∙ Psychosomatic disease

physical ailment that is mentally induced ∙ Type A personality

Stressed, hurried, angry, hostile, organized, on time; Body produces an extra amount of stress hormones

∙ Type B personality

Procrastinate, weight gain, creative, laid back, no  worries

∙ Type C personality

hardy; control, commitment, challenge, choices,  connectedness (the 5 C's)

∙ Type D personality

Distressed personality with negative emotions;Tends to be depressed, anxious, and insecure

∙ Six major nutrients

carbohydrates, proteins, fats, vitamins, minerals, water ∙ Carbohydrates

main source of energy; stored as glycogen; 45-65% of  daily calories; 4 cal/g; can include fiber

∙ Proteins

Builds and repairs tissues, maintains chemical balance, and regulates formation of hormones, antibodies, and  enzymes; 10-35% daily calories; 4 cal/g

∙ Fats

Provide stored energy and fat-soluble vitamins, needed for growth and healthy skin and hormone regulation;  20-30% daily calories; 9 cal/g

∙ Vitamins

necessary for metabolic function

∙ Minerals

Critical to enzyme function in the body; Macro (needed in large doses) and trace minerals _(much smaller  amounts needed)

∙ Water

Involved in every function of the body,2/3 of your body weight

∙ Health benefits of fiber

lowers bad cholesterol, keeps you regular, may protect  against cancers, nutrient dense

∙ Good sources of fiber

whole wheat and grains; lentils; leafy greens; oat bran; beans; fruits and veggies (including their skin)

∙ Complex carbs

starches; potatoes, rice, whole grains, beans,  vegetables, etc; 35-55% daily calories

∙ Simple carbs

sugars; cookies, cakes, candy, pop, etc; less than 10%  daily calories

∙ Healthy fats and oils

fish oils (omega 3) and plant source oils; unsaturated  fats

∙ Unhealthy fats and oils

saturated and trans fats; animal sources

∙ Overweight vs obese

overweight refers to a body weight in excess _of a  recommended range for good health; obese refers to  having an excessive accumulation of body fat

∙ Healthy BMI range

18.5-24

∙ High risk waist dimensions (women and men) Women 35+ inches; men 40+ inches

∙ Healthy weight loss/gain program vs. fad/diet  program

Avoid low calorie and low carb diets; should be a  balanced way of eating throughout lifetime

∙ Three major components of lifetime weight  management

Food management, emotional management, exercise  management

∙ How exercise helps in weight management

Burns calories; prevents loss of lean muscle mass;  decreases abdominal fat; appetite suppressor; lowers set point; helps maintain weight loss; improves self-esteem