20 Min O Level 3 example essay topic

Short Answer 1) An exercise plan has three exercises, what are they and what are their purposes? o Stretching, CVE, Muscular Fitness Stretching improves flexibility, CVE improves the body's ability to endure exercise for longer, Muscular Fitness builds strength 2) What three ingredients we eat too mush of? o Salt, Sugar, and Fat (saturated fat in particular) 3) What 6 questions we should use to evaluate a potential diet? o What principle is involve do Is the diet safe Is the diet easy to stick too Are the foods inexpensive, easy to find, etc. o Can the whole family eat this die to Will it give you good long term eating habits 4) Food Pyramid, # of servings, examples of good food in each group Bread, cereal, rice, and pasta group (6-11 servings) o Fruit group (2-4 servings) o Vegetable group (3-5 servings) o Meat, poultry, fish, dry beans, eggs, and nuts group (2-3 servings) o Fats, oils, and sweets (use sparingly) 5) % of Fat, Protein, and Carbs diet should occupy o 15% protein, 60% carbs, 25% fat 6) Leisure terms (leisure, leisure time, recreation, and play) o Leisure- at calm, at peace Leisure time- a block of time for leisure after the work for living is done Recreation- recreation of relationships, freely chosen, occur during leisure time, not harmful to self or other so Play- recreational activities that aren't scheduled 7) Minimum # of leisure time activities suggested we have 20 o Do they cost money Can you do them alone or with someone Multiple Choice Chapter 11) # of years of dysfunctional life 12.5 years 2) Term "wellness" components that make up the term Wellness- expands one's potential to live, work efficiently, and make a significant contribution to society Components- mental, social, emotional, spiritual, and physical 3) What is a "hypo kinetic disease", some example so A disease associated with lack of physical activity or too little regular exercise Heart disease, low back pain, adult-onset diabetes, obesity 4) Components that make up health and skill related fitness o Health- body composition, cardiovascular fitness, flexibility, muscular endurance, and strength Skill- agility, balance, coordination, power, reaction time, speed Chapter 21) 5 step process to make lifestyle change so Pre-contemplation o Contemplation o Preparation Action Maintenance Chapter 31) What is emphasized in warm up, cool down, how many minutes for each Warm up prepares the heart muscles and circulatory system, and stretches muscle so 2-3 minutes for each 2) Recommendations for cold weather workout o Limit or cancel activity Dress properly in the wind or col do Try not to get wet in cold weather 3) Recommendation for fluid consumption related to exercise 16 ounces before activity, 5-10 ounces every 15-20 min. during, 16 ounces for every lb. of weight loss after activity 4) How to get rid of cramp during workout o Statically stretch the cramped muscle 5) Cause of "delayed onset muscle soreness"o Results from microscopic muscle tears, not lactic acid Chapter 41) What is the overload principle You must perform physical activity in greater than normal amounts to get an improvement in physical fitness or health benefits 2) What is the FIT (T) formula o Frequency, Intensity, Time, Type of physical activity 3) How long you should work out before retesting fitness level so Several weeks 4) Activity pyramid o Level 1: Lifetime physical activity- all or most days, moderate 30+ min. o Level 2: Active aerobic activity, active sports and recreation- 3-6 days per week, moderate to vigorous, 20+ min. o Level 3: Exercise for flexibility- 3-7 days per week, stretching, 15-60 sec. 3 sets Exercise for strength and ME- 2-3 days per week muscle overload, 8-12 reps, 1-3 set so Level 4: Rest or inactivity- Infrequent, low, short Chapter 51) Reasons why people don't stick with exercise plans away from home Don't have time, inconvenient, don't enjoy it, not good at it, not fit, no place for it, too old Chapter 61) What is the primary risk factor for heart disease Inactivity 2) What is Arthrosclerosiso Deposition of materials along arterial walls, restricts blood and oxygen flow to tissue 3) Why is it important for diabetics to stay active They are less likely to get Type 2, (non-insulin dependent, adult-onset diabetes) o For people with Type 2 it can reduce body fatness, decrease insulin resistance, improve insulin sensitivity, and improve the body's ability to clear sugar from the blood 4) Why is it important for people with osteoporosis to stay active They have a higher peak bone mass and are more resistant then sedentary people Chapter 71) What is lifestyle physical activity Moderate intensity physical activity, base of physical activity pyramid 2) Only sport on list of 10 most popular lifestyle activities o Tennis 3) Surgeon General recommendation for physical activity and he altho Adults accumulate 30 min. or more of moderate-intensity physical activity on most, preferably all, days of the week Chapter 8/9 Chapter 101) What is the difference between static, PNF, and ballistic stretching o Static- stretching done slowly and held for a period of time PNF - pre-contraction of the muscle to be stretched and a contraction of the antagonist muscle during stretch o Ballistic- use momentum to produce stretch 2) Benefits of stretching program.