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HPEX 310 EXAM 1 VCU QUESTIONS WITH
COMPLETE SOLUTIONS.
Life,Expectancy,Men,and,Women,,ANS,-,76.
Why,life,expectance,may,decrease,,ANS,-,chronic,diseases, cardiovascular,disease,#1, cancer, respiratory,disease, (CCCR) 4 ,major,factors,that,influence,health,and,longevity,,ANS,-,lifestyle,(#1,53%) environment, genetics,(25%) health,care,quality, (LEGH) What,encompasses,all,the,dimensions,of,well-being,,ANS,-,Optimal,health How,can,you,achieve,a,state,pf,wellness,,ANS,-,regular,physical,activity proper,nutrition, emotional/spiritual,balance, eliminating,unhealthy,behaviors 8 ,components,of,wellness,,ANS,-,physical,, emotional, intellectual,, spiritual,,
social,, environmental,, occupational,, financial Physical,wellness,,ANS,-,all,behaviors,that,keep,your,body,healthy
- maintaining,a,health,body,weight,and,achieving,physical,fitness emotional,wellness,,ANS,-,(mental,health)-social,skills,and,interpersonal,relationships,
- emotional,stability,
- mental,disorders,are,the,leading,cause,of,disability,between, 15 - 44y intellectual,wellness,,ANS,-,active,minds,throughout,life,
- elderly,people spiritual,wellness,,ANS,-,ability,to,understand,your,purpose,in,life;,experience,love,,pain,peace,,sorrow
- examples;,meditation,,reflections social,wellness,,ANS,- ,development,and,maintenance,of,meaningful,interpersonal,relationships,"Quality,not,quantity" environmental,wellness,,ANS,-,+,or,-,impact,on,total,wellness,
- e.g,polluted,air,,contaminated,water,,"safe,environment" occupational,wellness,,ANS,-,high,level,of,satisfaction,in,your,job,or,career,choice, aka,enjoy,your,work financial,wellness,,ANS,- ,live,comfortably,on,your,income,,in,addition,to,managing,money,in,a,responsible,way
cardiorespiratory,endurance,,ANS,- ,the,ability,of,the,circulatory,and,respiratory,system,to,supply,oxygen,during,sustained,physical,activity body,composition,,ANS,-,the,relative,amounts,of,muscle,,fat,bone,,and,other,vital,parts,of,the,body Muscular,Strength,,ANS,-,the,ability,of,muscle,to,exert,force Muscular,Endurance,,ANS,-,the,ability,of,a,muscle,to,continue,to,perform,without,fatigue flexibility,,ANS,-,the,range,of,motion,available,at,a,joint Stages,of,behavior,change,,ANS,-,precontemplation,,contemplation,,preparation,,action,,maintenance Precontemplation,,ANS,-,unaware,of,the,problem contemplation,,ANS,-,aware,of,the,problem,and,of,the,desired,behavior,change
- plans,to,make,this,change,within,the,next,several,months,
- unaware,how preparation,,ANS,-,intends,to,take,action,within,a,month, acknowledgement,of,the,benefits,of,the,changes,and,processes,required action,,ANS,-,practices,the,desired,behavior
- actively,making,a,change,
- 6 ,months, highest,relapse maintenance,,ANS,-,works,to,sustain,the,behavior,change, after, 6 ,months,of,change=,habit,
less,likely,to,relapse termination,phase,,ANS,-,after, 5 ,years,,healthy,behavior,becomes,a,normal,behavior SMART,goals,,ANS,-,Specific,,Measurable,,Attainable,,Realistic,,Timely Principles,of,Exercise,Training,,ANS,-,Overload,
- examples, progression
- 10%,rule, Specificity,
- velocity,
- adaptation, recuperation/recovery
- dangers,of,overtraining,
- loading,models, Reversibility,
- back,to,baseline,(72- 96 ,hours), Variation,
- cannot,do,the,same,thing,over,and,over,again,(staleness), individualization,
- specific,people,get,specific,training
type Designing,your,exercise,program, The,cool-down,,ANS,-, 5 - 15 ,mins,period,post-exercise,
- low,intensity, Purpose:,
- lower,body,temp,
- get,blood,back,to,the,heart,(venous,return),
- prevent,blood,pooling,(potential,of,clotting),
- remove,exercise,metabolites Designing,your,exercise,program, Personalizing,the,workout,,ANS,-,individualized threshold,for,health,benefits,,ANS,-,minimum,level,of,exercise/pa,to,see,health,benefit, 150 ,mins,of,moderate,intensity, 75 ,mins,of,vigorous,intensity, 30 ,mins,most,days Barriers,to,physical,activity,,ANS,-,-lack,of,time,
- social,and,environmental,influence,
- inadequate,resources,
- lack,of,motivation,and,commitment,# *50%,adherence,rate,to,PA,and,Ex,over, 6 ,months
CRE,,ANS,-,is,the,ability,to,perform,aerobic,exercise,for,a,prolonged,period,of,time,
- benefits,are,wide,,but,include: increase,EE,,weight,loss,,decreased,CVD,risk Vo2,,ANS,-,gold,standard,measurement,of,CRE,
- ,the,maximal,amount,of,O2,the,body,can,consume,and,utilize,during,exercise, most,valid,measurement,of,cardiorespiratory,fitness Heart,,ANS,-, 2 ,pumps,in, 1 , right,side:,pumps,oxygen,depleted,blood,to,the,lungs,(pulmonary,circuit), left,side:,pumps,oxygen,rich,blood,to,tissues,throughout,the,body,(systemic,circuit) Circulatory,system,blood,vessels,,ANS,-,arteries:,carry,oxygen,rich,blood,away,from,the,heart, veins:,carry,oxygen,depleted,blood,from,the,body,tissues,back,to,the,heart, exception:,pulmonary,artery,and,pulmonary,vein the,respiratory,system,,ANS,-,lungs exhalation-carbon,dioxide,is,release,from,the,air, inhalation-oxygen,enters,the,lungs, alveoli-,tiny,air,sacs,which,allow,for,rapid,gaseous,exchange,
- rapid,gas,diffusion ATP,(adenosine,triphosphate),,ANS,- ,energy,released,from,the,breakdown,of,food,is,used,to,make,a,biochemical,compound,called
Acute,responses,to,Aerobic,Exercise,,ANS,-,short,term/acute,changes,to,exercise, as,you,exercise,the,deman,for,oxygen,increases,to,keep,energy,production,going long-term,adaptations,to,aerobic,exercise,,ANS,- ,adaptations=changes,over,time,that,accrue,with,regular,exercise higher,VO2,max,,ANS,-,lower,chance,of,developing,Cardiovascular,disease Evaluating,CRE, Field,tests:,,ANS,-,1.5,miles,run, 2 ,mile,run, 1 ,mile,walk, 6 ,min,walk Evaluating,CRE, Cycle,Ergometer,Testing,,ANS,-,benefits,compared,to,treadmill, problems,with,bikes The,workout,(FITT,principle),,ANS,-,Frequency:, 3 - 5 ,times,per,week, Intensity:, Time:, 20 - 60 ,mins, Type:,Large,muscle,group,and,dynamic Individualized,Exercise,Prescription, Initial,conditioning,phase,,ANS,-,last, 2 - 6 ,weeks, comfortable,intensity,level, increase,duration,or,intensity,gradually,(separately,,not,both,at,once)
Individualized,Exercise,Prescription, Improvement,phase,,ANS,-,ranges,from, 12 - 40 ,weeks, progress,is,more,rapid, increase,duration,and,frequency,first,then,increase,intensity Individualized,Exercise,Prescription, Maintenance,phase,,ANS,-,usually,reached,after, 16 - 28 ,weeks,of,training, fitness,goal,has,been,achieved, continue,to,exercise,regularly,,no,need,to,increase,duration,,freq,,and,intensity Exercise,Adherence,,ANS,-,adapt,around,barriers, time,is,a,REAl,issue,
- family,obligations,,work, time,is,also,an,excuse other,adherence,issues,,ANS,-,muscle,soreness, adaptations,takes,time, unreal,expectations, we,use,exercise,for,a,moment muscular,strength,,ANS,-,ability,of,a,muscle,to,generate,force muscular,strength,and,endurance,can,be,maintained,with,,ANS,-,strength-training, endurance-training,programs Strength,training,,ANS,-,reduces,low,back,pain,
muscle,shortens,during,movement,against,gravity,or,resistance, eccentric muscle,lengthens,during,movement,against,gravity,or,resistance Isometric,(static),,ANS,-,Uses,muscle,tension,but,involves,no,movement Good,way,to,develop,strength,after,injury Isokinetic,,ANS,-,performed,at,a,constant,velocity, uses,machines,that,provide,resistance,throughout,the,full,range,of,motion slow-twitch,fibers,Type, 1 ,,ANS,-,contract,slowly, generate,little,force,,but,are,highly,resistance,to,fatigue, highly,oxidative,,highly,aerobic fast-twitch,fibers,type,lix,,ANS,-,contract,quickly, generate,a,lot,of,force,,but,fatigue,quickly, high,anaerobic intermediate,fibers,type,lia,,ANS,-,serve,as,a,combination,of,the,other,two,types, contract,rapidly,,produce,great,force,,and,resist,fatigue fiber,recruitment,,ANS,-,process,of,involving,more,muscle,fibers,to,increase,muscular,force 2 ,physiological,factors,determine,the,amount,of,force,muscle,can,generate,,ANS,- ,1.,size,of,the,muscle,(primary,factor),
- ,the,larger,the,muscle,,the,greater,the,force,produced, 2.,number,of,muscle,fibers,recruited,during,a,movement,
- ,the,more,fibers,that,are,recruited,,the,greater,the,force,generated muscular,endurance,tests,,ANS,-,push,up,test, sit-up,or,curl,up,test, sit,to,stand,test,**,the,best,test high,resistance,+,low,repetitions,,ANS,-,increased,strength low,resistance,+,high,repetitions,,ANS,-,increased,endurance Adaptions,to,Resistance,training,,ANS,-,physiological,changes,
- fast,fiber,recruitment,
- hypertrophy:,increase,in,muscle,size,due,to,fiber,size,increase,
- hyperplasia:,the,formation,of,new,muscle,fibers, Rate,of,Improvement, gender,diff
- ,men,are,stronger,because,they,have,high,testosterone two,muscle,protective,systems,,ANS,-,golgi,tendon,organs,
- tension, muscle,spindles,
- stretch, which,plays,a,role,in,limiting,flexibility,
- muscle,spindles Lower,Back,Pain,,ANS,-,80%,ppl,experience,
