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LIFETIME FITNESS & WELLNESS EXAM 1 HIGH-
YIELD TOPICS SUMMARY 2026
โ physical health Answer: your body readiness to complete and compete in the activities you want to do โ social health Answer: your ability to maintain healthy relationships โ mental health Answer: your ability to learn and grow intellectually โ emotional health Answer: the ability to identify, control and express emotions in an appropriate manner โ spiritual health Answer: a belief in some unifying force that i grounded in faith โ health
Answer: the total of your physical, social, emotional, mental and spiritual status โ wellness Answer: when all five areas of health are in balance-physical, mental, social, emotional and spiritual; should be the ultimate goal โ what is Healthy people 2020? Answer: national goal were developed in 2010 to help the nation become healthier โ how does sleep affect disease risk? Answer: 1.) sleep, like nutrition and physical activity, is a critical determinant of health and wellbeing 2.) sleep loss and untreated sleep disorders influence basic patterns of behavior that negatively affect family health and interpersonal relationships 3.) african american children are twice as likely to develop sleep breathing problems than european descent โ how common are mental health problems in the general population? what about in children? what are the most common mental health concerns?
โ percentage of U.S. adults (according to the CDC) that meet physical activity guidelines Answer: 21% of adults โ 4 common barriers to physical activity Answer: 1. safety concerns (neighborhoods, exercising alone)
- self consciousness (don't want to exercise around others, don't know what to do)
- time (priorities)
- perception of exercise (attitudes both personal and collective) โ which populations need a pre exercise medical exam Answer: anyone over 60 those with symptoms of heart disease or medical ailments those who were previously sedentary โ why is self screening sufficient for most other populations? Answer: healthy individuals under 60 can self screen to determine readiness to exercise โ field test for cardiovascular endurance Answer: 1.5 mile run test, 1 mile run test, 3 mile walk test, 9 minute run test, 12 minute run test, harvard step test
โ why is cardiovascular endurance considered the most important component of fitness for the general population? Answer: heart disease is the nations leading killer and cardiovascular endurance can help fight heart disease โ identify pros and cons for testing muscular strength Answer: muscle specific; challenging to test maximal strength in all muscle groups โ identify the pros and cons for testing muscular endurance Answer: testing tends to be more accessible to more people; spotters and heavy weights are not required; low risk of injury or excessive physical stress; muscle group specific; due to differences in muscular strength between sexes, the test for muscular endurance are slightly different โ list 2 muscular endurance tests Answer: curl test push up test โ list 2 flexibility tests
- ability to exercise for longer โ list 3 health related benefits of flexibility training Answer: improve or maintain range of motion reduce risk of falls reduce incidence of chronic pain and injuries โ 2 keys to improving body composition Answer: 1. well rounded fitness program that combines cardiovascular exercise and strength training
- a sustained caloric deficit โ know how long a pre conditioning period should last and what it should entail Answer: 2-3 weeks long focuses first on developing a baseline level of cardiovascular fitness; focused on slow progression of intensity and or time; focused on equipment โ explain the importance of the progressive resistance exercise (PRE) principle
Answer: gradually overload one of your body systems; systems repairs itself stronger than before, enables you to continue increasing intensity and stress; exercise should be sufficiently strenuous to cause enough post workout damage your body needs to repair; rest between bouts of exercise should be long enough to allow repair; exercise regularly- avoid waiting more than 48 hours between bouts โ F.I.T.T. Answer: Frequency- ho often you exercise Intensity- how hard you work during each session Time- ho long you exercise continually Type- what kinds of exercise you perform โ What is the after burn effect Answer: your body burns additional calories post workout as it returns to its pre exercise baseline and continues to repair and recover. This after burn can last anywhere from a few hours to well over a day โ activities that provide the highest amount of after burn Answer: higher intensity exercise results in higher after burn; strength training and HIIT result in the most significant after burn
Answer: the belief that the course of your life is a matter of luck, fact, chance, or the actions of powerful others; if you get denied a promotion, you would blame outside sources beyond your control โ know why and how social interactions and body image can each play a role in sticking to a fitness program Answer: lack of social support can negatively affect health; seeking out exercise programs that offer opportunities for social support can bolster new fitness programs while further supporting health and wellbeing โ body cathexis Answer: what you think of your body, or your body related self esteem; choosing to accept your body as it is can do wonders for helping you adopt and establish healthy state of mind โ SMART-I Answer: Specific- goals must be specific as possible- a clear definitions thats easy to identify Measurable- you must be able to measure whether you've achieved your goal Achievable- they should stretch you, but should not be unattainable Results-focused-should measure outcome, not activities Time- constrained- should have a deadline
Incentivized- should have a clear and identifiable benefit and/or reward โ behavioral change techniques Answer: social support/contracting reminder system gradual programming tailoring chaining covert techniques โ stages in the Stage of Change Theory Answer: precontemplation contemplation decision and determination action maintenance โ pre contemplation Answer: unaware of a problem that needs to be changed. lack of awareness= no desire to change
โ perceived severity Answer: how bad is that undesirable condition โ perceived benefits Answer: how are you going to benefit from a new behavior and are those benefits worth it โ self efficacy Answer: the confidence you have in your ability to engage in the new behavior โ list 4 strategies for maintaining a fitness program Answer: 1. material reinforcement- material rewards that you only give yourself for successful maintenance of a program
- social reinforcement- positive feedback, accountability, and praise from peers, family and friends
- joining a group- accountability and "peer pressure" to continue
- self monitoring- tracking your behavior and assessing improvements โ aerobic
Answer: exercise uses oxygen to break down stored macronutrients to generate energy
- slower form of energy production
- is used during lower intensity, longer duration activities lasting longer than 3 minutes- it usually takes about 3-5 minutes of continuous exercise to primarily use the aerobic energy system โ
