-
Know the definition of Wellness
- is defined as an
- active process through which people become aware of, and make choices toward, a
- more successful existence. Wellness in a process rather than a goal. It implies
- a choice, a way of life.
-
Be able to list several benefits of Healthy Living
- Better quality of life,
- longer life, increases ability to cope with stress, promotes self confidence,
- delays aging process.
-
Know the leading cause of death for all Americans and Americans ages 15-24
- Accidents, homicides,
- suicide, cancer, heart disease.
-
Know the 5 stumbling block to healthy living and may lead Americans to become
overweight and obese.
- Setting
- unrealistic goals, Doing too much too soon, Not eating properly, Relying solely
- on cardio for your workout, Being obsessed with the numbers on your scale
-
US Weight Loss industry is now worth over______?
60.8 billion
-
Know the difference between Healthy Living and Weight Loss?
- Living
- healthy
isn't just about weight loss, it's about moving your- body and feeding it
good things- for
healthy and- longevity
-
“Unhealthy fat” (or too much fat) can increase our risk for what conditions
Heart disease
-
What were the significant findings of the UCLA study about dieting &
Yoyo dieting
- the dieter is
- initially successful in the pursuit of
weight loss but- is unsuccessful in maintaining the loss long-term and begins to gain the weight
- bac
k
-
Know the definition of “Body Image”?
- refers to a person's
- perception of the
aesthetics and sexual- attractiveness
of their own body
-
Know about the body image for men and women
men= muscles, women= lean
-
Know the definition of Core Belief, Know the two types of negative core believes
- Core believes= how we see
- the world. (Helpless/ unlovable)
-
Know the Core Belief at the center of the McBride Health Behavior
- our self, others, future,
- world
-
Know 4 steps of the McBride Health Behavior Modification Model
- Healthy behavior,
- Plan, Action, Recognition
-
Know the 5 Steps for Planning How to Incorporate a Health Behavior into your
life
- 1. Choose or design a plan,
- 2. Identify specifically when, where, & how, 3. Design, 4. Receive Feedback,
- 5. Revise plan
-
1. Know the 3 different types of Energy Systems, Know the differences
and definitions of each energy systems and the main fuels the utilize
- ATP-PC system (Phosphogen system) - This system is
- used only for very short durations of up to 10 seconds.
- Anaerobic system (Lactic Acid system) - Predominates in
- supplying energy for exercises lasting less than 2 minutes.
- Aerobic system - This is the long
- duration energy system.
-
Know the 2 different types of Muscle Fiber Types
- Type 1= slow, type 2= fast –cardiac,
- smooth, skeletal
-
Know the definition of Flexibility and four different types.
- ballistic, dynamic,
- static, and proprioceptive neuromuscular facilitation
-
Know what Fritto Stands for
Frequency, Rest, Intensity, Type, Time, Order
-
We use FRITTO Principles of Strength training to design strength
training programs. Know the general guidelines for Frequency, Rest, Intensity,
Time, Type & Order Know the SAID Principle!
- Frequency- 3-5x a week,
- Rest-1-2 days, Intensity- 50-90%, Type- (swim/run), Time- 40-60min, Order- warm-up,
- activity, cool down/strengthen.
-
Be able to recognize the definitions of Power, hypertrophy, RM,
- Power is the rate at which energy is transferred, used, or transformed.
- hypertrophy is the increase in the volume of an organ or tissue due to the enlargement of its componentcells
- RM is a basic UNIX command used to remove objects such as files, directories, device nodes, symbolic links, and so on from the filesystem
-
Know the caloric value of 1 gram of carbohydrates, 1 gram of Protein and 1 gram of fat Know the
- Fat: 1 gram = 9 calories
- Protein: 1 gram = 4 calories
- Carbohydrates: 1 gram = 4 calories
-
definition of obesity
- is a medical condition in
- which excess body fat has
- accumulated to the extent that it may have an adverse effect on health, leading
- to reduced life expectancy and/or
- increased health problems
-
Know the names of the four different ways to measure body fat
- Underwater Weighting, Bioelectrical Impedance analysis, Skin
- fold Measurements, Air-displacement plethysmography
.
-
1. Know how to design a basic Cardio program including target heart rate
zone.
F= 3-4 Times a week (M,W,F,S optional)
R = 1- 2 days between work outs
- I = 60-70% Intensity (You must do your actual target heart
- rate and test it on one program)
T = Swimming
T = 30- 50 minutes
- § Outside of
- pull, Arm swings, high Knees, jumping jacks
- § In Pool swim at
- slower pace for first 3 minutes-
- § Swim at regular
- pace 25-40 minutes
- § (alternating between free-style and
- backstroke)
- ·
- 5- 10 min Cool Down=
- Sprint 2 lengths of pool
- § Swim slower
- pace 2 lengths of pool
- § Outside of pool
- stretch arms- swing, Reach and hold
- § Lower back -
- sit and reach, twist yoga
-
Know 4 guidelines for rape prevention
- know your sexual desire and
- limits, communicate your limits clearly, be assertive, be aware that your nonverbal
- actions
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