KIN 135 final exam
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KIN 135 final exam
KIN 135 Parker AU Anderson University lifetime wellness final exam
final exam for coach parker KIN 135
What are the four basics of consuming a healthy diet?
balance the calories
eat a variety of foods
consume less-healthy foods in moderation
strive to be physically active
discuss the concept of "calories in vs. calories out"
if you take in more calories than you expend, you will gain weight and if you expend more calories than you consume, you will lose weight
what are four basic steps for losing weight and keeping it off?
Establish a realistic goal for weight loss
Assess your diet and determine how you can modify it to reduce your caloric intake while still consuming all the nutrients you need for health
Decide which physical activities you will begin doing to raise your daily caloric expendeiture and increase or maintain muscle mass
Modify your diet and lifestyle to lose the weight you want to lose and prevent future wight again
what five things can you do to reduce your risk of heart disease?
Manage your blood pressure
Develop ways to handle stress and anger
Eat a heart healthy diet
Know and manage your cholesterol levels
What are the three main stress management techniques?
Manage or reduce the number of stressors
Get an adaquate amount of rest and sleep
Exercise your body
Describe a physically fit person
a physically fit person can carry out their normal daily activities and still have enough energy left over for fun and any unexpected emergencies that may arise.
Know how to calculate a Target Heart Rate Zone
a 19 year old would calculate her target heart rate as follows
MHR(maximum rate) = 220 - 19(age) = 201
65% training intensity = 0.65 * 201 = 131 bpm
90% training intensity = 0.90 * 201 = 181 bpm
what is the FITT principle?
apply the FITT principle to cardiorespiratory endurance training
: 3-5 days per week
: 55/65-90% of maximum heart rate
: 20-6- minutes in sessions lasting 10 minutes or more
: continuous rhythmic activites using large muscle groups
apply the FITT principle to strength training
: 2-3 nonconsecutive days per week
: sufficient resistance to fatigue muscles
: 8-12 repetitions of each exercise 1 or more sets
: resistance exercises for all major muscles groups
apply the FITT principle to flexibility training
: 2-3 days per week min 5-7 days/week ideal
: stretch to the point of tension
: 2-4 reps of each exercise, held for 15-30 secs
: stretching exercises for all major joints
what are the warning signs of a heart attack?
: discomfort in the chest that lasts more than a few minutes or goes away and comes back
Discomfort in other areas of the upper body
: pain or discomfort in one or both arms, back, neck, jaw, stomach
Shortness of breath
: may occur with or without chest pain
: cold sweat, nausea, vomiting, lightheadedness
what are the warning signs of a stroke?
Sudden numbness or weakness of the face, arm, or leg, especially on one side of the body
Sudden confusion, trouble speaking or understanding
Sudden trouble seeing in one or both eyes
Sudden trouble walking, dizziness, or loss of balance or coordination
Sudden, severe headache with no known cause