Description
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 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
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
∙ 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