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HPEX 310 FINAL EXAM (MATTHEW SCOTT
SPRING 2025 – 2026 )
EXAM,1,ANS,-,
Average,lifespan,ANS,-,women-,81. men-,76. Life,expectancy,ANS,-,decreases,because: major,chronic,diseases cardiovascular,disease, cancer, stroke 4 ,major,factors,influencing,health,ANS,-,lifestyle-,53% genetics-,25%, environment-,22% health,care-,22% Optimal,health,ANS,-,encompasses,all,the,dimensions,of,well-being How,to,achieve,state,of,wellness,ANS,-,-regular,PA
- proper,nutrition,
- emotional/spiritual,balance,
- eliminating,unhealthy,behaviors Components,of,wellness,ANS,-,1),physical, 2),emotional 3),intellectual
4),spiritual 5),social 6),environmental, 7),occupational, 8),financial "Healthy,people",ANS,-,started,in, 1980 , goals:,attaining,high,quality/,longer,lives,
- reducing,risk,of,injury/premature,health,
- achieving,health,equity Physical,activity,ANS,-,any,unplanned,contraction,of,skeletal,muscle,that,increases,energy,expenditure Exercise,ANS,-,sub,category,of,physical,activity,
- planned,,structured,,repetitive,activity Percentage,of,Americans,achieve,PA,guidelines,ANS,-,- 50%,American,adults,do,recommended,amt.,of,exercise,
- ,recommended, 30 ,minutes,of,exercises(moderate,-,vigorous) Health,related,physical,activity,ANS,-,-muscular,strength,
- muscular,endurance,
- flexibility,
- ,body,composition Muscular,strength,ANS,-,ability,of,muscle,to,exert,force Muscular,Endurance,ANS,-,ability,of,a,muscle,to,generate,a,submaximal,force,over,and,over,again
Contemplation,stage,ANS,-,aware,of,the,problem,&,desired,change Preparation,stage,ANS,-,intends,to,take,action Action,stage,ANS,-,practices,the,desired,behavior Maintenance,stage,ANS,-,works,to,sustain,behavior,change, 6 ,months,of,change=,habit SMART,goals,ANS,-,Specific Measurable Attainable Realistic Timely Principles,of,exercise,training,ANS,-,-specificity,
- reversibility(detaining)
- overload
- progression(10%):, 5 - 10 ,lbs,a,week
- individualization,
- recovery Exercise,Prescription(ExRx),ANS,- ,individual,amount,of,exercise,that,will,promote,physical,activity,&,achieve,benefits,for,someone Warmup,ANS,-,precedes,a,workout,
- low-moderate,intensity,
- increase,muscle,temp.,
- increase,ventilation,
- increase,blood,flow Vasodilatation,ANS,-,widening,of,blood,vessels,due,to,more,blood,flow,to,muscles FITT,principle,ANS,-,F-,Frequency I-,Intensity T-,Time T-,Type Cool,down,ANS,-, 5 - 10 ,minute,period,post-exercise,
- low,intensity,
- lower,body,temp,
- get,blood,back,to,heart Skill,related,components,to,training,for,sports,ANS,-,-speed,
- agility
- balance,
- time,
- coordination Guidelines,for,adults, 18 - 64 ,ANS,-,- 150 ,minutes,moderate,intensity,
- 75 ,minutes,vigorous,intensity,
- 30 ,minutes,most,days,of,the,week Threshold,for,health,benefits,ANS,- ,the,minimum,level,of,physical,activity,required,to,achieve,some,of,the,health,benefits,of,exercise Barriers,to,physical,activity,ANS,-,1.,lack,of,time
Arteries,ANS,-,carry,blood,away,from,the,heart Veins,ANS,-,carry,oxygen,depleted,blood,from,tissues,back,to,heart Exhalation,ANS,-,CO2,released,from,air Inhalation,ANS,-,oxygen,entering,lungs Alveoli,ANS,-,tiny,air,sacs,which,allow,air,for,rapid,gaseous,exchange Creating,energy,ANS,-,-get,energy,by,breaking,down,foods,
- ,energy,released,from,breakdown,of,food,used,to,make,a,biochemical,called,ATP 2 ,systems,to,produce,ATP,ANS,-,-anaerobic:,without,oxygen
- aerobic,with,oxygen ATP,system,ANS,-,store,small,amounts,(few,seconds,of,energy) ATP,atpose,ADP,+Pi+,energy ,--------> PCr(phosphocreatine),system,ANS,-, 5 - 10 ,seconds,of,energy, PCr,+,ADP,creatine,kinase,ATP,+Cr ,---------------> Anaerobic,energy,production,ANS,-,-,glycolysis,
- produces,quick,energy,after,ATP-PC,system,for,intense,exercise,under, 2 ,minutes,
- short,term Glycolysis,ANS,-,process,that,breaks,down,carbohydrates,in,cells
2 ,main,ways,cars,are,supplied,to,muscles,ANS,-,-blood,glucose
- glycogen(,storage,from,glucose) 2 ,main,products,of,glycolysis,ANS,-,-ATP
- lactic,acid Aerobic,energy,production,ANS,-,-requires,oxygen,to,make,up,ATP,
- exercise,>, 1 ,minute:,aerobic,ATP,production,decreases,
- prolonged,exercise,(>, 20 ,minutes),-->,gradual,shift,from,carbs,to,fat,as,a,fuel,source
- long,term Evaluating,cardiovascular,endurance,ANS,-,field,tests:, 1.5,mile,run, 2 ,mile,run 1 ,mile,walk 6 ,minute,walk Designing,aerobic,program,ANS,-,-set,goals:,short-term
- warm-up:, 5 - 10 ,min
- cool,down:,5+,min.,light,exercise/stretching
- the,workout,(FIIT) "Optimal",ANS,-, 50 - 85%,VO2,max,or,heart,rate Frequency,in,aerobic,program,ANS,-, 3 - 5 ,times,a,week Intensity,in,an,aerobic,program,ANS,-,training,threshold:,>,50%,VO2,max "optimal":, 50 - 85%,VO2,max,or,heart,rate
Muscular,endurance,ANS,-,ability,to,generate,force,over,and,over Strength,training,in,daily,life,ANS,-,-reduces,lower,back,pain
- reduces,joint,and,muscle,injuries,from,PA
- delays,&,reduces,age-related,decreases,in,strength
- prevents,osteoporosis Muscles,on,the,body,ANS,-, 600 Muscle,fibers,ANS,-,long,,slender,cells,that,make,up,muscles Fascia,ANS,-,dense,layer,of,connective,tissue,surrounding,fibers Tendons,ANS,-,connective,tissue,that,attaches,muscle,to,bone Motor,unit,ANS,-,a,motor,nerve,plus,all,the,muscle,fibers,it,stimulates Isotonic,contraction,ANS,-,-dynamic,exercise
- movement,of,a,body,part,at,a,joint, ex:,sports 2 ,types,of,isotonic,muscle,contraction,ANS,-,-concentric
- eccentric Concentric,contraction,ANS,-,muscle,shortens Eccentric,contraction,ANS,-,muscle,lengthen
Isometric,contraction,ANS,-,-static,exercise
- uses,muscle,tension,,but,involves,no,movement
- good,way,to,develop,strength,after,injury Isokenetic,contraction,ANS,-,-constant,velocity,
- uses,machines,that,provide,resistance,throughout,full,range,of,motion Slow-twitch,fibers,ANS,-,-type,1:(cardiovascular)
- contract,slowly,
- generate,little,force,,highly,resistant,to,fatigue Fast-twitch,fibers,ANS,-,-type,2:(resistance)
- contract,quickly,
- generate,a,lot,of,force,,fatigue,quickly Intermediate,fibers,ANS,-,-type,2a
- serve,as,a,combination,of,other, 2 ,fibers
- contract,rapidly
- produce,great,force,&,resistance,to,fatigue Fiber,recruitment,ANS,-,process,involving,more,muscle,to,increase,muscle,force Slow,fibers,ANS,-,-keep,us,going,longer
- act,first,with,training,muscular,strength 2 ,physiological,factors,determining,amount,of,force,muscle,can,generate,ANS,-,- size,of,muscle:,larger,the,muscle,,greater,force
number,of,muscle,fibers,recruited,during,movement:,more,fibers,that,are,stimulated,,greater,force,gener ated
5 ,structural,limitations,to,movement,ANS,-,-shape,of,bones
- connective,tissues
- stiff,muscle,
- tendons
- tight,skin 2 ,muscle,protective,systems,ANS,-,-Golgi,tendon,organs,(GTO's):,tension
- muscle,spindles:,play,role,in,flexibility Stretch,reflex,ANS,-,must,overcome,this,to,improve,in,flexibility Preventing,lower,back,pain,ANS,-,-80%,of,people,will,experience,lower,back,pain
- 15%,of,Americans,will,be,disabled,by,lower,back,pain
- age, 25 - 60 Chronic,back,pain,ANS,-,60+,months Lordosis,ANS,-,caused,by,weak,hip,flexors/abs FIIT:,Starter,phase,for,flexibilty,ANS,-,frequency:, 2 ,times,per,week, intensity:, 5 ,min,session,,hold,for, 10 ,sec time:, 3 ,weeks FIIT:,Slow,progression,phase,for,flexibility,ANS,-,frequency:, 3 - 4 ,times,per,week, intensity:, 10 - 30 ,minutes,,hold,for, 15 - 30 ,sec time:, 6 - 12 ,weeks FIIT:,Maintenance,phase,ANS,-,frequency:, 4 - 5 ,times,a,week, intensity:, 30 ,minute,session,,hold,for, 30 ,sec
time:,after,week, 16 EXAM,2,ANS,-, Body,Composition,ANS,-,the,relative,amounts,of,fat,and,fat,free,tissue Body,Composition,Compartments,ANS,-,Fat Mineral Water Protein Which,compartment,do,we,highlight,the,most?,ANS,-,Fat,Tissue Essential,Fat,ANS,-,-,crucial,for,normal,body,functioning,
- ,facilitates,nerve,function
- , 3 - 5%;,men
- , 8 - 12%;,women Storage,Fat,ANS,-,-,contained,w/,adipose,tissue
- ,excess,storage,fat,can,lead,to,health,complications
- ,Subcutaneous,Fat
- ,Visceral,Fat Which,storage,fat,is,more,dangerous,to,our,health?,ANS,-,Visceral,Fat Subcutaneous,Fat,ANS,-,under,the,skin Visceral,Fat,ANS,-,around,essential,organs
Obesity,ANS,- ,a,more,serious,degree,of,overweightness,characterized,by,excessive,accumulation,of,body,fat Obesity,%,ANS,-,-,>25%,BF,for,men
- ,>35%,BF,for,women Obesity,Epidemic,ANS,-,-,Global,issue
- ,Started,w/,heavy,PA,,but,culture,caused,us,to,be,sedentary
- ,Sedentary,leading,to,Obesity,
- ,Obesity,>,other,problems,in,the,world Obesity,Problem,in,America,ANS,-,-,#1,for,Obesity
- ,10%,of,Healthcare,costs,stem,from,Obesity/Overweight
- ,NIH,estimates,obesity,directly,contributes,to, 15 - 20%,of,deaths,in,U.S.
- ,67%,of,Americans,are,overweight/obese
- ,33%,of,American,Children,are,overweight/obese Why,are,obesity,rates,increasing?,ANS,-,-,Genetics,
- ,Lifestyle
- ,If,one,parent,is,obese,40%,chance
- ,If,both,parents,is,obese,80%,chance Creeping,Obesity,ANS,-,Poor,lifestyle,leading,to,gradually,adding,fat,over,a,period,of,time Cardiovascular,Diseases,caused,by,Obesity,ANS,-,-,Hypertension:,high,blood,pressure,
- ,MI's:,Heart,Attack,
- ,Dyslipidemia:,altered,cholesterol
Diabetes,ANS,-,-,caused,by,Obesity Types,of,Diabetes,ANS,-,Type,1:,Insulin,hormone,not,producing, Type,2:,Insulin,Resistant, Gestational:,happens,when,pregnant Dangers,of,being,underweight,ANS,-,-,Loss,of,muscle,mass,&,strength,b/c,of,malnutrition,
- ,Osteoporosis,
- ,Menstrual,abnormalities,that,can,lead,to,infertility,
- ,Severe,underweight,from,eating,disorders,(anorexia,nervosa,and,bulimia) BMI,ANS,-,kg/m^ lbs,->,kg,=,lbs/2. in,->,m;,1in=0.0254m cm,->,m;,1cm=0.01m
- ,Does,not,account,for,muscle,mass Does,BMI,actually,measure,body,composition?,ANS,-,NO Good,and,bad,w/,height/weight,model,ANS,-,-,General,population
- ,Muscle,Mass Skinfold,Assessment,ANS,-,-,SubQ,Fat,is,proportional,to,total,body,fat,
- ,+/-, 3 - 4%;,a,lot,of,room,for,error
- ,Problem:,Not,measuring,visceral,tissue Waist,to,Hip,Ratio,ANS,-,-,Measures:,Body,fat,distribution
- ,Waist,over,hip
Weight,Management,ANS,-,-,Set,Goals
- ,Get,regular,body,fat,assessments,
- ,Re-evaluate,optimum,weight,over,time,
- ,Guard,against,lean,mass,loss,during,weight,loss
- ,Incorporate,regular,aerobic,&,resistance,exercise,
- ,Eat,a,healthy,diet Wellness,Types,ANS,-,-,Physical,
- ,Emotional,
- ,Intellectual,
- ,Spiritual,
- ,Social,
- ,Environmental,
- ,Occupational,
- ,Financial Steps,to,Developing,a,Personal,Fitness,Plan,ANS,-,1:,Set,your,goals 2:,Select,exercises,for,your,fitness,program, 3:,Plan,weekly,routine,based,on,FITT,principle,applied,to,the,type,of,fitness,goal,chosen 4:,Monitor,your,progress Considerations,for,Planning,Weekly,Routine,ANS,-,-,Choose,a,variety,of,activities,that,are,fun,for,you,
- ,Choose,intensity,level,that,is,realistic,for,your,current,fitness,level
- ,Consider,any,special,health,issues,prior,to,planning,
- ,Plan,recovery,and,rest,to,prevent,injury,
- ,Make,sure,to,incorporate,flexibility,training Fitness,Action,Plan,Guidelines,ANS,-,-,Progress,slowly,to,prevent,injury,
- ,maintain,a,regular,fitness,routine,
- ,exercise,w/,friends
- ,Variation,in,activities,
- ,Rest,and,recover,
- ,Adapt,to,changing,circumstances
- ,Expect,backsliding,&,plan,strategies,to,avoid,them
- ,Combine,exercise,w/,other,healthy,lifestyle,behaviors Fitness,is,a,Lifelong,Process,ANS,-,- ,Choices,you,make,today,have,a,significant,impact,on,your,health,in,the,future
- ,Rates,of,PA,decrease,as,age,increases,
- ,Fitness,activities,may,need,to,change,along,w/,your,aging,body Fitness,During,Pregnancy,ANS,-,-,Always,consult,w/,health,care,provider Fitness,During,Pregnancy,Benefits,ANS,-,-,Less,weight,gain,
- ,Fewer,discomforts
- ,Shorter,labor,
- ,Might,even,help,prevent,and,treat,gestational,diabetes Fitness,Guidelines,for,Pregnancy,ANS,-,- ,Do,not,increase,amount,of,exercise,you,typ,perform,b4,pregnancy
- ,Do,not,participate,in,sports,w/,high,risk,for,injury,
- ,Do,not,use,exercises,that,require,LYING,on,back,during,1st,trimester
- ,During,last,trimester,avoid,exercises,that,use,quick,jerking,movements,
- ,Wear,supportive,footwear,&,breast,support,
- ,Avoid,high,temp,conditions,
- ,Drink,plenty,of,water,
- ,Monitor,exercise,intensity,(12-14)
