Physical Activity and Lifelong Health

Physical Activity and Lifelong Health Question1 Which of the following behavioral skills is most important for people in the maintenance stage? a. goal setting b. self-efficacy c.relapseprevention d. balancing attitudes Question2 The construct of "Am I Able" is most related to which term? a.self-efficacy b. self-motivation c. social support d. balance of attitudes Question3 The ultimate goal for any health behavior is to reach the stage of? a. contemplation. b. preparation. c. action. d.maintenance. Question4 Self-assessment is important for which of the following? a. identifying needs b. planning your program c. evaluating progress d. all of the above Question5 Self-management skills... a. help an individual perform well at school and work. b.canbeusefulinalteringfactorsrelatedtomakinglifestylechanges. c. are learned primarily from one's parents. d. are established by a person's genetic profile. Physical Activity and Lifelong Health Question6 Which theory or model posits that a person's behavior is strongly influenced by the nature of the environment in which she or he lives? a. Transtheoretical Model b. social Cognitive Theory c.Social-EcologicalModel d. Theory of Reasoned Action Question7 Which of the following is an example of an outcome goal? a. exercising 3 days a week b. eating at least 5 servings of fruits and vegetables a day c.losing1poundaweek d. smoking less than 5 cigarettes per day Question8 The "M" in the acronym SMART stands for? a. Motivational b.Measurable c. Monitored d. Memorable Question9 Which of the following are characteristic of SMART goals? a. specific, modifiable, temporary b.specific,measureable,attainable c. measureable, relatable, transferrable d. strategic, maintainable, relevant Question10 Reinforcing factors include? a. family. b. friends. c. health professionals. d.alloftheabove Physical Activity and Lifelong Health Question11 Which of the following statements is true regarding health behaviors? a. Older adults are more likely to participate in regular physical activity than college students. b.Collegestudentsaremorelikelytoeatpoorlyandabusealcoholthan olderadults. c. Smoking is an effective long-term weight maintenance strategy for college students. d. Practicing one healthy behavior means you will practice another. Question12 Which of the following is TRUE regarding behavior change? a. Predisposing factors lead to enabling factors. b. Reinforcing factors are more important than enabling factors. c. Enabling factors are important for people in the precontemplation stage. d.Predisposingfactorsaremostimportantforinitiatingbehavior change. Question13 Which is true of goal setting? a. Beginners should set lofty goals. b. Short-term goals should be based on outcomes. c.Behavioralgoalsareeasiertomeasureandmonitor. d. Goal setting is not important for health-related behaviors. Question14 Reinforcing factors are important in adhering to lifestyle change because _________ generates continued motivation. a. self-esteem b. knowledge c. coping d.success Question15 When an individual uses a log to keep track of behavior, this involves practicing what type of skill? a. self-assessment b.self-monitoring c. performance enhancing d. time management Physical Activity and Lifelong Health Question16 Which step in program planning should come BEFORE setting goals? a.identifyingneeds b. reviewing history c. evaluating environment d. selecting program components Question17 When an individual, in meeting health goals, takes small steps that allow success, he or she is employing what self-management skill? a. overcoming barriers b.buildingself-confidenceandmotivation c. balancing attitudes d. changing beliefs Question18 Learning to resist snack foods and candy provided by co-workers is an example of which self-management skill? a. building knowledge b. balancing attitudes c.overcomingbarriers d. building self-confidence Question19 Confidence in your ability to perform a specific activity is called? a. self-monitoring. b.self-efficacy. c. self-assessment. d. self-management. Question20 Taking small steps to build success is an example of which self-management skill? a. balancing attitudes b. overcoming barriers c.buildingself-confidence d. changing beliefs Physical Activity and Lifelong Health Question21 According to Prochaska's "Stages of Change" model, individuals in the preparation stage would say which of the following? a. I don't want to change my behavior. b. I am thinking about changing my behavior. c.Iamgettingreadytomakeachangeinmybehavior. d. I recently made some positive changes in my behavior. Question22 Trying to reach a daily step count goal of 10,000 steps with a pedometer is an example of a ______________ goal. a. outcome b.behavioral c. short-term d. performance Question 23 Self-efficacy and self-confidence are examples of which behavior change factor? a. predisposing b.reinforcing c. enabling d. personal Question24 Which of the following statements is true regarding the "Stages of Change" model? a.Itcanbeappliedtopositiveandnegativelifestyles. b. It was originally developed to help people understand how to eat healthier. c. An individual who has purchased a nicotine patch is in the contemplation stage. d. Relapse is a necessary step to achieving maintenance. Question25 When a person evaluates his or her own level of fitness and health, this is known as which type of skill? a. self-assessment b. goal-setting c. planning d.self-monitoring Physical Activity and Lifelong Health Question26 Which is true of goal setting? a. Beginners should set lofty goals. b. Short-term goals should be based on outcomes. c.Behavioralgoalsareeasiertomeasureandmonitor. d. Goal setting is not important for health-related behaviors. Question27 Which of the following is NOT a stage of the Transtheoretical Model? Select one: a. action b. precontemplation c.performance d. maintenance Question28 According to Prochaska's "Stages of Change" model, individuals in the precontemplation stage would say which of the following? a.Idon'twanttochange. b. I am thinking about changing. c. I am getting ready to make a change. d. I have made some lifestyle changes. Question29 Which of the following is considered to be the first step in planning for healthy lifestyles? a. identifying needs b. setting goals c.clarifyingreasons d. selecting program components Question30 Self-assessment is important for which of the following? a.identifyingneeds b. planning your program c. evaluating progress d. all of the above Physical Activity and Lifelong Health Question31 Goal setting and self-assessment are examples of which behavior change factor? a. predisposing b. reinforcing c.enabling d. personal Question32 When an individual, in meeting health goals, takes small steps that allow success, he or she is employing what self-management skill? Select one: a. overcoming barriers b.buildingself-confidenceandmotivation c. balancing attitudes d. changing beliefs Question33 Which of the following statements is true? Select one: a. Self-management skills are only needed for predisposing factors. b. Practicing one healthy lifestyle ensures adherence to other lifestyles. c. Outcome goals are recommended over behavioral goals since they are easier to achieve. d.Mostadultswanttomakelifestylechanges,butfindchangeshardto make. Question34 Ex-smokers who learn methods of saying "no" to those who offer tobacco are practicing? Select one: a. social support. b. goal setting. c. self-planning. d.relapseprevention Physical Activity and Lifelong Health Questions Without Multiple Choose!!!! 1. Principles of physical activity There are 8 princiles of physical activity. Those principles are Overload, Progression, Specificity, Reversity (Principio de Continuidad) , Dimisished Returns (Principio de Variabilidad), Rest and Recovery, Individuality and Dose-Response(Respuesta a la Dosis). 2. Dose-response The Dose-response is a principal of physical activity which consist of how much exercise is practiced and the most beneficial it will have. 3. The FITT formula We can calculate the dose of physical activity required to achieve health, wellness and fitness benefits! • Amount of PA • Volume of PA • FITT 4. Physical Activity Guidelines Physical Activity and Lifelong Health 5. Physical activity pyramid STEPS ACTIVITY 1-MODERATE Walking Housework Jogging Biking Aerobic Dance 2-VIGOROURS AEROBICS 3-VIGOROURS SPORTS & RECREATION 4-MUSCLE FITNESS EXERCISE 5-FLEXIBILITY EXERCISE Tennis Hiking Calisthenics Weights Lifting Boxes Yoga Stretching Decreases Injuries & Pain FREQUENCY INTENSITY TIME 5 Days/Week Like brisk walking 30 Min/Day 3 Days/Week Increase HR 20 Min/Day 3 Days/Week Increase HR 20 Min/Day 2-3 Days/Week Muscle Overload 8-12 Reps 2-4 Sets 3 Days/Week Stretching Overload 10-20” 2-4 Reps Physical Activity and Lifelong Health 6.How do we decide how often, how hard, how long and what type of activity? We depend of the activity and the intensity and the time we want to spend on it. 7.What does our decision depend on? It depends on the goals, pleasure and preferences. 8. Name 3 types of vigorous activities. The three typres of vigorous activities are: - Aerobic Activities (Dance aerobics Rhythmic Dance, Martial arts…) - Recreation Sports 9. What are the methods for vigorous exercise? Explain the difference between both. - Continuous Aerobic Activ Activity ity ity. It is more efÏcient, convenient BUT it is a boring for some people. For example: Swimming - Intermittent Aerobic Activ Activity ity ity. It is an exciting method for people, BUT it requires more time/sessions and the probably of injuries increase it. Example: Tennis 10. What are some synonyms for ‘cardiorespiratory endurance? A synonym for cardiorespiratory endurance could be Cardiovascular Fitness Fitness.. 11.What is respiration? It is not the same as breathing (ventilation). Respiration is the process of transferring oxygen to cells and removing carbon dioxide. Happens in two stages:  Gas exchange – transfer of O2 and CO2  Cellular respiration – metabolic reactions that breakdown molecules of food releasing CO2 and energy There are two types of cellular respiration: Aerobic & Anaerobic Physical Activity and Lifelong Health 12. Explain how the muscles, blood, heart, and lungs contribute to (are involved in) the process of respiration? Hint: it’s a cycle! A. B. C. D. The heart pumps oxygenated blood to the muscles. The heart receives de-oxygenated blood from the muscles. The heart pumps it to the lungs. The oxygenated blood returns from the lungs and can then be pumped out to the rest of the body. This process is cycle that means is repeat all the time. 13. What laboratory test gives us the best indicator of cardiovascular fitness? The VO2max test is the best indicator of cardiovascular fitness. 14. Name 2 field tests of cardiorespiratory endurance. There lots of test of cardiorespiratory endurance but we choose the Rockport Walking Test and 12-minute Run Test.