Wellness Concepts and Practice
Wellness Concepts and Practice HHP 1250
Popular in Course
Popular in Health and Human Performance
This 28 page Class Notes was uploaded by Lacey Wolf II on Saturday October 3, 2015. The Class Notes belongs to HHP 1250 at Austin Peay State University taught by Michelle Wimberley in Fall. Since its upload, it has received 27 views. For similar materials see /class/217884/hhp-1250-austin-peay-state-university in Health and Human Performance at Austin Peay State University.
Reviews for Wellness Concepts and Practice
Report this Material
What is Karma?
Karma is the currency of StudySoup.
You can buy or earn more Karma at anytime and redeem it for class notes, study guides, flashcards, and more!
Date Created: 10/03/15
Chapter 4 Conditioning Your Cardiorespiratory System Study Guide Terminology Define the following a respiratory system b atria c ventricles d pulmonary circulation e systemic circulation f aorta g systolic blood pressure h diastolic blood pressure i arteries j veins Three metabolic systems deliver essential energy A Immediate energy system 1 Used for energy the first 10 seconds 2 Used within first 30 seconds B Next energy system is without oxygen and is called C The energy system that kicks in after 3 minutes is called How does aerobic training condition the cardiorespiratory system A Increases to muscles B Improves the and of oxygen C Improves your body s ability to use energy What are the benefits of cardiorespiratory fitness A Decreases your risk of disease by resting heart rate 2 LDL How can you assess your own cardiorespiratorv fitness A Define resting heart rate B What are the 2 most common places to take one s pulse C Avoid using which finger when taking pulse Test cardiorespiratory fitness in the fieldclassroom 1 List the three common cardiorespiratory fitness assessments Apply FI39I39I39 principles to cardiorespiratory fitness A Explain frequency F B Explain intensity I 1 What is target heart rate 2 Look at Table 43 find your age and note your target heart rate range C Explain time T D Explain type T How can you avoid injury during cardiorespiratory exercise The reminding pages include common injuries Read as they apply to you No testing over these injuries Understanding Diversity none in Chapter 4 Chapter 10 Managing Stress Study Guide What is stress 1 Define stress 2 What is a stressor Differentiate between eustress and distress How does your body respond to stress 1 What are the 2 stress hormones that are released by the adrenal gland 2 Describe the fightorflight response Why does stress cause harm 1 Hans Selye proposed the general adaptation syndrome as a set of changes as response to stress List and describe the three 3 stages 2 Term used for body steady state is What are the maior sources of stress 1 What impact does stress have on the cardiovascular system 2 Why is the immune system compromised during stress What are the maior sources of stress 1 Look at Figure 103 What are the 2 categories of stressors What are effective tools for stress management 1 Students should use a multipronged approach exercise eat well sleep avoid tobacco and alcohol social support and relaxation techniques Describe the following relaxation techniques relaxation breathing progressive muscle relaxation meditation and biofeedback UNDERSTANDING DIVERISITY Stress in traditional and nontraditional students 1 Differentiate between the stressors for traditional students and stressors for nontraditional students Chapter 5 Building Muscular Strength and Endurance Study Guide Introduction 1 Define muscular strength muscular endurance and resistance training How Do Muscles Work 1 Differentiate between skeletal muscles cardiac muscle and smooth muscles 2 Muscles fibers can be classified as twitch or twitch Differentiate between each Three Primary Types of Muscle Contractions see Figure 53 1 An arm curl with a free weight is an example of contraction 2 Making your arm tense but not moving it is an example of contraction 3 Moving body parts with specialized equipment causes a Contraction 4 When a muscle contracts it is a contraction When a muscle lengthens it is a contraction Regular resistance Training increases strength Increased muscle size 1 Define hypertrophy Define atrophy How can you assess your muscular strength 1 Describe 1 RM test Facts and Fallacies pg 118 Does Spot Reduction Work 1 Summarize the information in this box Understand the different types of resistance training programs 1 What is circuit weight training 2 Define plyometric exercise Learn and apply the FI39I39I39 Principles 1 Frequency at a minimum work each muscle group a week 2 Intensity resistance look at Table 53 to see how intensity is calculate Also not that the calculation is different for muscular strength and muscular endurance 3 Time set and repetitions Refer to Table 53 to see recommended sets and repetitions 4 Type see Table 54 for ideas Is It Risky to Use Supplements for Muscular Fitness 1 What are anabolic steroids Note Spotlight on page 144 2 What advantage does using creatine have on power Understanding Diversity Women and Weight Training 1 TF Pound for pound women s muscles are weaker than males 2 TF Women s muscle structure allows for bulking up just like men s 3 TF Weight training helps to prevent osteoporosis Lab 4 Your Body Composition ANSWER EVERYTHING IN RED Name Date Section Directions 1 Complete the following sections 2 Save the document to your computer or disk 3 Place in the dropbox before the due datetime Help For help with this lab please refer to chapter 7 in your textbook PART I Body Mass Index BMI Go to httpwwwnhlbisupportcombmi by clicking on the link or copy and paste the link into your browser Use this information to complete questions 1 and 2 below Your Body Mass Index BMI Your BMI Category aka Weight Classification Is your BMI category what you thought it would be YesNo Explain your answer in number 3 Minimum of3 sentences AQNA PART II BODY COMPOSITION BODY FAT Use your BMI and Table 72 on page 203 in your textbook to determine your estimated percentage of body fat and record below 5 Estimated Body Fat Percentage 6 What is your reaction to your estimated body fat percentage Minimum of 3 sentences Dualenergy xray absorptiometry hydrostatic weighing air displacement bioelectrical impedance and estimates from circumferences or BMI are 5 different methods to measure body composition body fat Use pages 201 202 in your book to determine which ofthe 5 is 7 Most accurate method 8 Least accurate method PART III WAIST TO HIP RATIO Your waist to hip ratio can help determine your risk of disease Locate a cloth or plastic tape measure lfyou do not have a tape measure use a string and then a ruler ofsome type to determine length of string To obtain waist circumference measure at the narrowest part of the torso If you are unable to determine the narrowest part of the torso measure at the navel To obtain hip circumference measure where the hipbuttock circumference is the greatest Record measurements below Lab 4 Your Body Composition 9 Waist Circumference cm or in 10 Hip Circumference cm or in 11Waist to Hip Ratio waist circumference divided by hip circumference Use the chart below to determine your disease risk and record answer in number 12 0844191 033 095 09198 072 078 40 49 073019 50 59 0744 81 60 69 075 033 Sourcth HHeyward 39 39 J 12 Disease Risk O QLODE 09 5 1 DD 091 1 02 0994 03 079 084 ORB 03 082983 024 090 090 5th ed Champaign IL Human Kinetils 2006 13What types ofdisease might a person who has a high waist to hip ratio be at risk for List 2 Chapter 6 Maintaining Flexibility and Back Health Study Guide Introduction 1 Define flexibility and range of motion What are the benefits of stretching and flexibility 1 Improved mobility posture and 2 Healthy and pain management 3 Muscle relaxation and 4 Possible reduction of What determines your flexibility 1 Static is flexibility where as dynamic is 2 Individual factors a T or F genetics does influence flexibility b T or F females are more flexible than males in the hips c T or F for age the phrase use it or lose it applies d T or F body type affects flexibility but typically at the extremes e T or F inactivity reduces flexibility f T or F Certain medical conditions can affect flexibility How can you assess your flexibility 1 See Section I and Section II for Lab 61 for descriptions and pictures How can you plan a good stretchinq program 1 Apply the FI39l39l39 program a F refers to and the guideline is to stretch at least to times per week b I refers to and the guide is to stretch to c T refers to and a stretch should be held between and seconds d T refers to Differentiate between static dynamic ballistic and PNF How can vou prevent of manade back pain Dd 177 Understanding the grimary causes of back gain 1 Read the 3 areas titled in blue Reduce your risk of lower back pain 1 Lose 2 Strengthen was 4 muscle groups Progerly treat Lower back gain 1 See helpful strategies on TOOLS FOR CHANGE Understanding Diversity Men Women and Flexibility 1 Women are generally more flexible in what 2 areas What is the reason for this Chapter 1 Making Personal Wellness Choices Study Guide Introduction 1 Differentiate between wellness and health 2 Define physical fitness Wellness has many dimensions 1 List and summarize each of the six dimensions of wellness 2 What is the wellness continuum Why does wellness matter 1 Refer to Table 11 and report healthy life expectancy males healthy life expectancy females life expectancy males life expectancy females How is healthy life expectancy determined 2 What is meant by healthy life expectancy 3 Refer to Figure 14 What are the first two leading causes of death among Americans ages 2024 4 Refer to Figure 15 What are the top two leading causes of death among Americans all ages 5 What is hypokinetic disease and examples 6 Both the American Heart Association and the American College of Sports Medicine now recommends that adults ages 18 to 65 strive for minutes of activity days per week What are the stages of behavior change 1 List and differentiate between the six stages of behavior change known as the transtheoretical model of behavior change Asses your motivation 1 Differentiate between internal locus of control and external locus of control Anticipate and Overcome Barriers to Change 1 The authors present four barriers to change List each Set Realistic Goals and Obiectives 1 Setting realistic goal and objectives is critical to changing behavior What is the SMART system and be prepared to identify each letter and what they mean Understanding Diversity Nontraditional students and wellness 1 What age is used to divide traditional from nontraditional students 2 Nontraditional students are usually juggling what 3 parts of their Hves 3 Nontraditional derive special benefits from what wellness topic Lab 3 Your Strength Training Plan ANSWER EVERYTHING IN RED Name Date Section Directions 1 Complete the following sections 2 Save the document to your computer or disk 3 Place in the dropbox before the due datetime Help For help with this lab please refer to chapter 5 in your textbook PART I FITNESS FACILITY REVIEW To help create a successful training program take the time to learn more about the Foy Recreation Facility on the APSU campus httpwwwapsuedurecreation OR a local fitness facility near you Complete the information below by visiting the facility inperson or by reviewing the facility website Name of Chosen Facility Location of Chosen Facility City State Hours of Operation Hours Most Convenient for Your Schedule Does the facility offer certi ed personal trainers YesNo Are any group tness classes available YesNo Name the group fitness class that is of the most interest to you ICDU39HAOONA PART II STRENGTH TRAINING Each ofthe strength training exercises listed below targets a certain muscle or muscle group Information on each of these exercises can be found on pages 127139 in your textbook Using pages 127139 in your textbook please match each exercise below to the muscle or muscle group that it targets and cut and paste into the appropriate space on the chart You must use the strength training exercises listed below do NOT make up your own Though a few of the exercises target more than one muscle group each answer can only be used once Biceps Curl Chest Press Lat Pull Down Lateral Raise Leg Extension Leg Curl Reverse Curl Squat Straight Leg Heel Raise Back Extension Triceps Extension x r39r39zwprhrogpom Lab 2 Your Cardiorespiratory Profile ANSWER EVERYTHING IN RED Name Date Section Directions 1 Complete the following sections 2 Save the document to your computer or disk 3 Place in the dropbox before the due datetime Help For help with this lab please refer to chapter 4 in your textbook PART I CALCULATING RESTING HEART RATE Click on the Exercise Videos button located on your course site Scroll to the bottom and click on the Heart Rate Carotid Pulse video After watching the video sit down and relax for a little while then take your pulse as instructed this is your resting heart rate RHR Record below 1 Resting Heart Rate RHR You can use your resting heart rate as an easy way to estimate how t you are Use the chart below to estimate your cardiorespiratory tness level based on Resting Heart Rate RHR 2 Estimated Cardiorespiratow Fitness Level PART II CALCULATING MAXIMUM HEART RATE Your maximum heart rate HRmax is the fastest your heart will beat in exhaustive exercise It will decrease as you get older Subtract your age from the number 220 to obtain your HRmax Record below 3 Maximum Heart Rate HRmax PART III CALCULATING TRAINING INTENSITY ZONE Lab 2 Your Cardiorespiratory Profile Calculating your training intensity zone will determine what target heart rate THR you should aim for in a workout Multiply your HRmaX by each percentage in decimal form to obtain yourtarget heart rate THR forthe 3 training intensity zones For example ifyour HRmaX is 170 your first calculation should be 170 X 64 109 109 would be the first number in answer number 4 below Note Since it is a zone or range each answer will have 2 numbers 4 Low Intensity Training Zone 6470 HRmaX 5 Moderate Intensity Training Zone 70 80 HRmaX 6 High Intensity Training Zone 8090 HRmaX PART IV DETERMINING CURRENT CARDIORESPIRATORY FITNESS LEVEL Materials Needed 0 A stopwatch or regular watch with a secondhand 0 Proper running attire o a An outdoor track Austin Peay s surrounds the football field or you can use one at any public gradeschool as long as it is not being used by sports teams 4 laps 1 mile at all standard tracks OR b An indoor track At Foy Center or local gym 10 laps 1 mile at Foy Center OR c A treadmill To be used as a last resort because it slightly skews results Use feature on treadmill to determine distance Directions After a good warmup and stretch prepare yourself for 12 minutes of high intensity exercise Time yourself with a stopwatch and record the total distance that you can run in a 12 minute period You may walk however you are encouraged to push yourself as much as possible so that the test is an accurate gage of your cardiorespiratory fitness level Record information and results below 7 Name ofthe Location Where you Performed the Test 8 Total Distance in Miles Estimate to nearest 10 of a mile Determine your current cardiorespiratory tness level using the chart below Find the distance that you were able to cover under your age category and look to the left for your current cardiorespiratory tness level MEN WOMEN Fitness Ages Ages Ages Fitness Ages Ages Ages Level 18 28 29 39 40 50 Level 18 28 29 39 40 50 High 185 165 150 High 155 140 125 Good 160184 150164 140149 Good 136154 125139 115124 Lab 2 Your Cardiorespiratory Profile Average 140159 135149 125140 Average 120135 105124 100114 Low lt140 lt135 lt125 Low lt120 lt105 lt100 9 Your Current Cardiorespiratory Fitness Level 10 Using your answers above to help you write your reaction to your cardiorespiratory pro le 23 sentences Chapter 1 Making Personal Wellness Choices Study Guide Introduction 1 Differentiate between wellness and health 2 Define physical fitness Wellness has manv dimensions 1 List and summarize each of the six dimensions of wellness 2 What is the wellness continuum Why does wellness matter 1 Refer to Table 11 and report healthy life expectancy males healthy life expectancy females life expectancy males life expectancy females How is healthy life expectancy determined 2 What is meant by healthy life expectancy 3 Refer to Figure 14 What are the first two leading causes of death among Americans ages 2024 4 Refer to Figure 15 What are the top two leading causes of death among Americans all ages 5 What is hypokinetic disease and examples 6 Both the American Heart Association and the American College of Sports Medicine now recommends that adults ages 18 to 65 strive for minutes of activity days per week What are the stages of behavior change 1 List and differentiate between the six stages of behavior change known as the transtheoretical model of behavior change Asses your motivation 1 Differentiate between internal locus of control and external locus of control Anticipate and Overcome Barriers to Change 1 The authors present four barriers to change List each Set Realistic Goals and Objectives 1 Setting realistic goal and objectives is critical to changing behavior What is the SMART system and be prepared to identify each letter and what they mean Understanding Diversity Nontraditional students and wellness 1 What age is used to divide traditional from nontraditional students 2 Nontraditional students are usually juggling what 3 parts of their lives 3 Nontraditional derive special benefits from what wellness topic Lab 5 Your Dietary Analysis ANSWER EVERYTHING IN RED Name Date Section Directions 1 Complete the following sections 2 Save the document to your computer or disk 3 Place in the dropbox before the due datetime Help For help with this lab please refer to chapter 8 in your textbook PART I DIETARY ANALYSIS Step 1 Log onto wwwmypyramidtrackergov Step 2 Click Analyze My Diet Step 3 Click Assess Your Food Intake Step 4 Click the link for new users to set up your personalized login and password When prompted enter your age gender height and weight When you re done click Proceed to Food Intake Step 5 Enter all of the food items that you have eaten in the past 24 hours It s easiest to complete this at the end ofthe day when you are done with all ofyour meals Enter each food individually by entering the name of the food in the search field clicking Search and then clicking Add If you cannot nd the exact food you are looking for select the food that is most similar After you have added a food it should appear on the right side of the screen Click Select Quantity and select a serving size from the drop down menu Enterthe number of servings you consumed Click Enter Foods to enter additional foods Repeat until you have entered all of the foods you have consumed today Don t forget to include all beverages snacks and condiments Step 6 When your list of foods consumed is complete click Save and Analyze You will see a screen with several links to analyzed data Click on Calculate Nutrient Intakes from Foods This screen will illustrate how your nutrient intake compares to the acceptable range for you based on your gender and size Use this to ll in the appropriate information below Refer to chapter 8 in your textbook for help with numbers 36 1 Look at your dietary analysis for the categories of protein carbohydrate fat ber and cholesterol Ofthese nutrients list any that fall short of the recommended or acceptable range 2 Look at your dietary analysis for the categories of protein carbohydrate fat ber and cholesterol Ofthese nutrients list any that exceed the recommended or acceptable range List one vitamin in which you fell short of the recommended or acceptable range Explain what can happen if your diet continues to be deficient in this vitamin List one mineral in which you fell short of the recommended or acceptable range Explain what can happen if your diet continues to be deficient in this vitamin 0501500 Lab 5 Your Dietary Analysis Scroll to the bottom ofthe page and click on My Pyramid Recommendation Use this to fill in the appropriate information below 7 List all of the pyramid categories in which you did not meet the 100 recommendation 8 Using your answers above to help you write your reaction to your overall diet 1 paragraph Lab 6 Identifying and Managing Your Stress ANSWER EVERYTHING IN RED Section Directions 1 Complete the following sections 2 Save the document to your computer or disk 3 Place in the dropbox before the due datetime Help For help with this lab please refer to chapter 10 in your textbook PART I IDENTIFYING SOURCES OF STRESS Read the list of common stressors below College Beginning a new school experience at a higher academic level Changing to a new school at same academic level Academic probation Failing an important exam Changing a major Failing a course Droppin urse Joining a fraternitysorority Ending formal college education Financial problems concerning college Family Marriage Death of spouse Death of a close family member Serious illness or injury of close family member Trouble with inlaws Major change in closeness of family members decreased or increased Gaining a new family member birth adoption member moving away Separation from spouse due to work travel school etc Marital separation from mate due to con ict Marital reconciliation with mate Major change in number of arguments with spouse a lot more a lot fewer Married male Change in wife s work outside the home beginning work loss ofjob changingjob retirement etc Married female Change in husband s work beginning work loss ofjob changing job retirement etc Male Wifegirlfriend having abortion Female Having an abortion Major change in living condition offamily new home remodeling damage to home loss of home Divorce Son or daughter leaving home Leaving home for first time FitnessNVellness Issues Major changes in sleeping habits much more or much less sleep Major change in eating habits much more or much less food intake Major personal illness or injury Sexual difficulties Social Issues Detention in jail or comparable institution Minor law violation traf c ticket disturbing the peace etc Death of a close friend Change of residence moving Major change in church activities increased or decreased attendance Major change in usual type or amount of recreat39on Major change in social activities such as parties movies visiting increased or decreased participation Serious injury or illness of close friend Breaking up with boyfriendgirlfriend Lab 6 Identifying and Managing Your Stress Engagement Reconciliation with boyfrien dgirlfriend Money Matters Foreclosure on mortgage or loan Major change in nancial status a lot better off a lot worse off Borrowing more than 10000 buying a home business etc Borrowing less than 10000 buying a car TV getting a school loan Work Newrob Changed work situation different working conditions working hours etc Trouble with employer in danger oflosing job being suspended demoted etc Being fired from job Retirement from work Additional Factors Other experiences that have had a negative impact on your life in the past year Choose the three stressors that have affected you the most within the past year Write them in order next to 12 and 3 below 1 2 3 PART II MANAGING STRESS Answer the following questions based on the top source of your personal stress that you listed as 1 above How can I plan ahead to avoid this stressor in the future List 2 strategies that you currently use to relieve stress can be anything Name a relaxation technique from pages 307309 in your book that you would be willing to try 9501 Try the relaxation technique that you chose in 6 for 5 minutes Write your reaction to this method 1 paragraph 7 Chapter 7 Understanding Body Composition Study Guide Introduction 1 What are the two components that make up body composition 2 What are the body parts included in lean body mass 3 Differentiate between essential fat and storage fat Why do body size shape and composition matter 1 TF The percentage of Americans who are overweight is 66 2 Why is just weighing yourself on a scale misleading How can you evaluate your body size and shape 1 BMI reports one s possible or future 2 BMI uses what two measurements 3 BMI places an individual into what 4 categories 4 What is the BMI range for normal weight 5 What is the limitation to using BMI 6 Waisttohip ratio assess 7 Body fat distribution is typically divided into what 2 categories Identify each with a piece of fruit Which has a greater risk for developing a chronic disease What methods are used to assess body composition 1 What is a skinfold measurement 2 How does the DXA machine work 3 What is hydrostatic weighing and what concept is it based 4 How does a bioelectrical impedance analysis work TOOLS FOR CHANGE 1 How many calories in 1 pound of fat UNDERSTANDING DIVERSITY 1 What are the 3 parts to the female triad 2 Which females are at a high risk Lab 1 Your Behavior Change Contract ANSWER EVERYTHING IN RED Name Date Section Directions 1 Complete the following sections 2 Save the document to your computer or disk 3 Place in the dropbox before the due datetime Help For help with this lab please referto chapter 1 in your textbook PART PERSONAL WELLNESS REVIEW Choose a target behaviorto change For this behavior you should be in the contemplation or preparation stages Write the behavior below 1 My behavior to change is PART II SHORT AND LONGTERM GOALS LongTerm Goal Longterm goals are those set for over 6 months to a year or more These goals should be achievable and may take many steps and an extended time to reach Be sure to use SMART specific measurable action oriented realistic timeoriented goalsetting guidelines when creating your long term goal After writing out your longterm goal choose an appropriate target date and a reward for completing your goal 2 LongTerm Goal 3 Target Date 4 Reward ShortTerm Goals Shortterm goals are those you want to achieve in less than 6 months These goals will often help you reach your longterm goal They may also be part of your longterm goal Again use SMART goalsetting guidelines when setting shortterm goals After writing out your shortterm goals choose appropriate target dates and rewards 5 ShortTerm Goal 1 6 Target Date 7 Reward Copyright 2009 Pearson Education Inc 1 Get Fit Stay Well Lab 1 Your Behavior Change Contract PART III BEHAVIOR CHANGE OBSTACLES AND STRATEGIES These are three of my obstacles to changing this behavior things I am currently doing or situations that contribute to this behavior or make it harder to change 8 9 10 Here are three strategies I will use to overcome these obstacles 11 12 13 PART IV GETTING SUPPORT Resources I will use to help me change this behavior include the name of one resource ie friend relative schoolbased resource communitybased resource book or reputable website for each of the following categories 14 How will you use these supportive resources to help you with your goals 15 PART V CONTRACT TRACKING AND FOLLOWUP Contract I intend to make the behavior change described above I will use the strategies and rewards to achieve the goals that will contribute to a healthy behavior change 16 My ESignature Date Copyright 2009 Pearson Education Inc 2 Get Fit Stay Well Chapters 2 and 3 Study Guides Chapter 2 Understanding Fitness Principles Study Guide What are the three primary levels of physical activity 1 Define physical fitness physical activity 2 Refer to Figure 21 and differentiate between light physical activities moderate physical activities and vigorous physical activities What are the five healthrelated components of physical fitness 1 List and define each 2 Differentiate between healthrelated physical fitness and skillrelated fitness What are the six skillrelated components of fitness 1 List and define each What are the Principle of fitness A define overload principle B define progression principle C define specificity principle How much exercise is enough 1 Most organizations recommend at least minutes per day of moderate activity most days of the week 2 Study Figure 24 The Physical Activity Pyramid 3 For students who are pregnant note SPOTLIGHT on page 43 Understanding Diversity Getting active despite disability 1 Cite 4 activities that persons with disabilities can do Chapter 3 Committing to Fitness Study Guide Introduction 1 What percent of adults participate in leisuretime physical activity 2 What percent of college age adults participate in leisure time activity Know where you are in the stages of behavior change 1 Review the six stages of the transtheoretica model of behavior change by listing the stages Also in chapter 1 Set Reasonable Goals for Increased Fitness 1 Recall what each letter of SMART refers to when writing goals How can you overcome obstacles to exercise 1 Differentiate between environmental barriers and personal barriers Set up a reward structure 1 Differentiate between internal exercise rewards and external exercise rewards Refer to Figure 31 1 What are the first 2 less vigorous more time activities What are the bottom 2 activities that are more vigorous and less time Understanding Diversity None in Chapter 3
Are you sure you want to buy this material for
You're already Subscribed!
Looks like you've already subscribed to StudySoup, you won't need to purchase another subscription to get this material. To access this material simply click 'View Full Document'